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Learn about the nutritional value and potential benefits of soursop and how you can incorporate the fruit into your diet
Soursop or graviola is the fruit of Annona muricata native to tropical regions such as South America and Africa.
Many parts of soursop, including the fruit, seeds, leaves, and stems, have been used in traditional medicine to treat a variety of conditions from skin conditions to respiratory illnesses to cancer, although research is limited regarding safety or effectiveness.
Learn about the nutritional value and potential benefits of soursop and how you can incorporate the fruit into your diet.
What is the nutritional value of soursop?
Soursop is rich in vitamins, minerals, and fiber. One cup of raw soursop pulp (225 grams) provides 148 kcal, 183 grams of water and the following nutrients:
Total carbs
37.8 g (grams)
Fiber
7.42 g
Total fats
0.68 g
Polyunsaturated fatty acids
0.16 g
Cholesterol
0
Protein
2.25 g
Calcium
31.5 mg (milligrams)
Magnesium
47.2 mg
Iron
1.35 mg
Phosphorus
60.8 mg
Potassium
626 mg
Sodium
31.5 mg
Zinc
0.23 mg
Copper
0.19 mg
Selenium
1.35 µg (micrograms)
Vitamin C
46.4 mg
Thiamin
0.16 mg
Riboflavin
0.11 mg
Niacin
2.02 mg
Pantothenic acid
0.57 mg
Vitamin B6
0.13 mg
Folate
31.5 µg
Choline
17.1 mg
Beta carotene
2.25 µg
Vitamin A
4.5 IU (internationl unit)
Vitamin E
0.18 mg
Vitamin K
0.9 µg
7 health benefits of soursop
- Helps lower inflammation: Chronic inflammation is associated with an increased risk of conditions such as diabetes, heart disease, cognitive decline, and cancer. Soursop is a powerhouse of antioxidants including vitamins A, E, and C, and selenium, all of which help lower inflammation in the body.
- Strengthens the immune system: Antioxidants boost the immune system’s ability to fight disease. Studies also suggest that soursop may help fight bacterial infections due to its antibacterial properties.
- Promotes gut health: Soursop is rich in fiber, which boosts the growth of beneficial gut bacteria. Fiber also aids digestion and prevents constipation by adding bulk to stool, which promotes healthy bowel movements.
- Aids weight loss: Soursop is low in calories while being rich in water and nutrients such as fiber, which helps you stay hydrated and satiated. This makes the fruit an excellent choice to include in your diet if you are trying to lose weight.
- May help manage diabetes: Studies report that moderate soursop consumption may help manage blood sugar levels. B vitamins and antioxidants may protect against various diabetes complications such as nerve damage, eye diseases, kidney damage, and frequent infections.
- Good for the heart and brain: Soursop is rich in potassium, which helps regulate blood pressure and maintain cardiac function. Soursop is also free of cholesterol but rich in vitamins and antioxidants that protect your heart, brain, and other tissues from oxidative damage,
- Good for the bones: Soursop contains calcium, phosphorus, and vitamins K and C that help maintain strong, healthy bones and muscles.
Are there any side effects of soursop?
Soursop is a nutrient-dense fruit with several health benefits, but its medicinal use has not been proven in human studies.
- Neurological problems: Studies report that the extracts and teas made from soursop may cause symptoms similar to Parkinson’s disease such as muscle rigidity, balance or movement disorders, and problems with eye movements.
- Toxins: Consuming soursop seeds can also cause serious side effects due to the toxins present in the seeds.
- Drug interaction: Supplements made from soursop may interfere with diabetes and blood pressure medications and cause seriously low blood sugar levels (hypoglycemia). Similarly, they can interfere with antihypertensive medications and can cause dangerously low blood pressure levels.
- Imaging tests: Soursop supplements may interfere with certain imaging tests and hence must be avoided before such procedures.
- Pregnancy and breastfeeding: The safety of soursop supplements has not been established in pregnant women and breastfeeding women. Thus, it is better to avoid them in these situations.
How do you eat soursop?
Ripe soursop tastes similar to bananas or apples but has a more citrusy flavor. Seeds should be removed prior to eating, since the seeds contain toxic compounds. You can have the ripe fruit in several ways:
- Sliced or diced
- Added to fruit salads
- Frozen as popsicles
- In the form of juices, shakes, or smoothies
- As toppings for desserts, oatmeal, or granola
