The 21.3g carbs and 15g sugar per 100g produce a glycemic load of 12, which is moderate. The 1g fiber slows absorption slightly, so you get a gradual rise in blood glucose rather than a spike, but eating it alone may still cause a noticeable increase in insulin.
At 76.68g water and 283mg potassium (6% DV) per 100g, this puree contributes to daily fluid needs and helps counterbalance sodium. Potassium supports nerve signaling and muscle contraction by maintaining the resting membrane potential of cells.
Each 100g provides 0.094mg copper (10% DV) and 23mg magnesium (5% DV). Copper is a cofactor for superoxide dismutase, an antioxidant enzyme, while magnesium stabilizes ATP and regulates calcium channels. These micronutrients are essential but not abundant, so they complement a varied diet.
With only 1g protein and 1g fiber per 100g, this puree lacks satiety components. The 15g sugar (30% DV) is rapidly absorbed, which can lead to a blood sugar dip 1–2 hours later, triggering hunger and cravings.
Verdict
Daily consumption is fine as a fruit serving, but pair it with a protein or fat source (e.g., yogurt, nut butter) to blunt blood sugar swings and improve fullness. Its low protein and fiber make it unsuitable as a meal replacement.
⚠️ Who Should Avoid
- People with diabetes or insulin resistance who need to limit sugar intake
- Individuals on a low-potassium diet (e.g., chronic kidney disease)