Soursop Nutrition Facts

Calories, Carbs, and Health Benefits of Soursop

With an unusual shape—it looks like a strawberry that crossbred with an apple and grew thorns—the soursop fruit is native to Central and South America, and is a popular, sweet delicacy within tropical climates. A member of the custard apple family, the fruit comes from the Annona muricata broadleaf evergreen and is well-known for its powerful health benefits, which include reducing inflammation, improving the immune system and healing stomach issues.

Soursop contains a pleasant flavor profile and tastes like a combination of strawberry, pineapple, and other citrus fruits. The soursop can also grow quite large, up to a foot in length.

Nutrition Facts 

Soursop Nutrition Facts
Serving Size 1 cup (225 g)
Per Serving% Daily Value*
Calories 148 
Calories from Fat 4 
Total Fat 0.7g1%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.2g 
Monounsaturated Fat 0.2g 
Cholesterol 0mg0%
Sodium 0.1mg0%
Potassium 422.44mg12%
Carbohydrates 37.9g9%
Dietary Fiber 7.4g12%
Sugars 30.5g 
Protein 2.3g 
Vitamin A 0% · Vitamin C 77%
Calcium 3% · Iron 8%
*Based on a 2,000 calorie diet


Carbs in Soursop

You will find a high amount of carbohydrates in soursop, almost 38 grams per cup. The USDA Dietary Guidelines states that you should consume approximately 45 to 65 percent of your daily calories from carbohydrates, which is the equivalent of about 130 grams. This makes a serving of soursop about 25 percent of your daily carbohydrate limit.

The carbs in soursop do, however, come from a natural fruit source rather than from an unhealthy source like processed foods offering little nutritional value.

Fats in Soursop

Although soursop’s sugar content is high, the fruit remains low in fat and also keeps a two-to-one ratio of good to bad fats.

You will find double the unsaturated to saturated fat. To add more healthy fats to your diet, you should incorporate foods such as avocados, nuts, and fatty fish like salmon, herring, and trout.

Protein in Soursop

Soursop contains only 2.3 grams of protein per serving. Current USDA Dietary Guidelines state that adult men and women should eat approximately 10 to 35 percent of their total calories from protein each day. To get the required amount, incorporating proteins such as salmon, lean meats and legumes will help you reach the daily recommendations.

Micronutrients in Soursop

Soursop contains quite a lot of sugar, up to 30.5 grams per serving. (You might want to consider consuming this as a dessert.) But, the fruit does come packed with macronutrients, such as 77 percent of your daily dose of vitamin C for boosting your immune system, a strong dose of fiber for healthy digestion, as well as more than 400 grams of potassium for blood pressure regulation and rapid workout recovery.

Health Benefits

Soursop, an ingredient used in desserts throughout the Americas, also provides a range of health benefits, which include the following:

Cancer Prevention

A recent study supports that graviola, a tea made from soursop, has the therapeutic potential to combat cancer and other non-malignant diseases.

However, not enough human data support this claim. Experts from the Cancer Treatment Centers of America warn against using soursop as a cancer fighter, and they note that soursop is associated with numerous unsubstantiated claims.

Digestive Health

Due to its high fiber content, soursop can aid with proper digestion. The fruit’s juice can also act as a diuretic and cleanse the gastrointestinal tract by removing excess sodium from the body.

Inflammation

With anti-inflammatory compounds, soursop can reduce pain in the stomach and colon, and also help rid the body of any unwanted parasites. This is especially helpful when traveling abroad through the Americas and you consume foods that could upset the stomach.

Infections

Graviola tea is often used to treat infections (both bacterial and viral) that cause cold-like symptoms, such as coughing, fever, and sneezing. In addition, some people use it to treat sexually transmitted diseases like herpes. However, not enough scientific evidence supports these claims.  

Common Questions

Will drinking soursop tea keep me up at night? 
Soursop tea is brewed from the parts of the plant that do not contain caffeine. In fact, for centuries, soursop tea has been used to relax the body and remove stress. The tea should actually help you sleep at night, rather than the reverse.

I live in America. What if I don’t have access to soursop?
This is a likely scenario, as the fruit is mostly available in Central and South America. You can substitute soursop with cherimoya, a popular alternative to the fruit that is available online and in local grocery markets. Cherimoya tastes similar to soursop, as it also comes from the custard apple family and offers comparable nutritional value. However, the health benefits do not match: cherimoya does not have the cancer-fighting potential of soursop or the same anti-inflammatory properties.

If you cannot find cherimoya, you can create soursop's flavor profile by blending together equal parts strawberries, pineapple, and bananas.

Recipes and Preparation Tips

Because the fruit is local to the tropics, you will not find soursop in abundance in North America. If you do get your hands on the fruit, you can eat it on its own, as you would any raw fruit. You can also incorporate soursop into syrups, smoothies, and other desserts such as ice creams, candies, and sweet beverages. The fruit is also popular in tea.

Allergies and Interactions

Per the Memorial Sloan Kettering Cancer Center, you should avoid consuming soursop or drinking the fruit in a tea if any of the following apply to you:

  • You have diabetes, as graviola has blood sugar lowering effect in laboratory animals.
  • You are taking blood pressure medication.
  • You are taking drugs to reduce hypertension, as graviola is shown to have additive effects when taken with drugs for this health issue.
  • You have liver disease.
  • You have kidney disease.
  • You have a low platelet count.

The Memorial Sloan Kettering Cancer Center also states that laboratory animals showed that compounds in graviola cause movement disorders and myeloneuropathy, a disease with symptoms similar to Parkinson’s Disease. 

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