Soursop nutrition provides a useful mix of carbohydrates, dietary fiber, vitamin C, potassium, and other naturally occurring nutrients. Also known as graviola or Annona muricata, soursop is a tropical fruit with soft white pulp, a sweet-tart flavor, and a creamy texture.
Whether you enjoy it fresh, blend it into a smoothie, or add it to a fruit bowl, understanding its nutritional profile can help you make it part of a varied diet.
Soursop Nutrition Facts
The nutritional composition of soursop can vary depending on the variety, ripeness, growing conditions, and serving size.
According to published nutrition data, approximately 225 grams of soursop pulp contains:
| Nutrient | Approximate amount |
|---|---|
| Calories | 148 kcal |
| Carbohydrates | 37.8 g |
| Dietary fiber | 7.4 g |
| Sugars | 30.5 g |
| Protein | 2.3 g |
| Fat | 0.7 g |
| Vitamin C | 46.4 mg |
| Potassium | 626 mg |
These numbers are approximate and should not be considered exact for every soursop fruit. Research on Annona muricata shows that nutritional composition can vary between samples and growing conditions.
Soursop Is a Source of Vitamin C
Vitamin C is one of the notable nutrients found in soursop pulp.
A 225-gram serving has been reported to contain approximately 46.4 mg of vitamin C. Vitamin C is naturally present in many fruits and vegetables, making soursop another food that can contribute to daily vitamin C intake.
The amount can vary according to the fruit’s maturity, variety, and storage conditions.
For a varied diet, soursop can be enjoyed alongside other vitamin C-containing fruits such as oranges, strawberries, kiwi, and papaya.
Soursop Contains Dietary Fiber
Dietary fiber is another important part of soursop nutrition.
A serving of approximately 225 grams has been reported to provide about 7.4 grams of fiber. The fiber is naturally present in the fruit’s pulp.
Because soursop has soft, fibrous flesh, eating the pulp rather than filtering it completely into a juice allows you to retain more of the fruit’s natural fiber.
Soursop can therefore be a convenient way to add variety to the fruit portion of meals and snacks.
Soursop Provides Potassium
Soursop also contains potassium, a mineral naturally found in many fruits and vegetables.
Published nutrition data estimate approximately 626 mg of potassium in 225 grams of soursop pulp.
Potassium is found in a wide range of foods, including fruits, vegetables, beans, dairy products, and other foods. Adding soursop to a varied diet can contribute to overall potassium intake.
As with other nutrition values, the exact amount in a particular fruit can differ.
Carbohydrates and Natural Sugars in Soursop
Most of the calories in soursop come from carbohydrates.
Approximately 225 grams of soursop pulp contains around 37.8 grams of carbohydrates, including about 30.5 grams of sugars, according to published estimates.
These sugars occur naturally in the fruit and contribute to soursop’s characteristic sweet flavor.
Because serving sizes can vary considerably, eating a small amount of fresh soursop and drinking a large soursop smoothie will result in very different carbohydrate intake.
For that reason, serving size is important when comparing the nutrition of different foods.
How Much Protein Does Soursop Have?
Soursop contains protein, although it is not considered a high-protein food.
A 225-gram serving provides approximately 2.3 grams of protein based on published nutrition data.
If you want to make soursop part of a more filling meal, you can combine it with naturally protein-containing foods such as plain yogurt, milk, nuts, seeds, or other foods you enjoy.
This allows the fruit to contribute its flavor, carbohydrates, fiber, and other nutrients while another food provides more protein.
Is Soursop Low in Fat?
Yes. Soursop is naturally low in fat.
A 225-gram serving of pulp has been reported to contain approximately 0.7 grams of fat.
The creamy texture of ripe soursop can make it seem rich, but its nutritional composition contains relatively little total fat.
This makes the fruit easy to use in a variety of meals and snacks without adding much fat on its own.
Other Nutrients Found in Soursop
Soursop contains several other vitamins and minerals in smaller amounts.
Research reviews of Annona muricata have identified nutrients such as calcium, phosphorus, magnesium, iron, thiamin, riboflavin, and niacin in the fruit.
The amount of each nutrient depends on factors such as variety, maturity, cultivation conditions, and the part of the fruit being analyzed.
For this reason, it is better to consider soursop as one part of a diverse diet rather than relying on it as a major source of any single nutrient.
Soursop Pulp and Seeds
When eating fresh soursop, the white pulp is the part commonly consumed.
The fruit contains many dark seeds embedded throughout the pulp. These seeds should be removed rather than eaten as part of the fresh fruit.
This distinction is important when reading information about soursop nutrition because scientific studies may separately examine the pulp, peel, seeds, leaves, or other parts of the plant.
Nutrition information about the edible pulp should not automatically be applied to other parts of the soursop plant.
For everyday food use, focus on the ripe pulp and remove the seeds.
Does Ripeness Affect Soursop Nutrition?
Ripeness can influence the characteristics and composition of fruit.
As soursop matures, its texture becomes softer and its flavor becomes sweeter. Changes can also occur in water content, sugars, acidity, and other components.
Research has found variation in the nutritional composition of Annona muricata samples, so nutrition figures should generally be viewed as estimates rather than fixed numbers.
For the best eating experience, choose a ripe soursop with softening skin and fragrant, creamy pulp.
How to Enjoy Soursop
Soursop is versatile and can be used in many simple ways.
Eat the fresh pulp
Open a ripe soursop, scoop out the white pulp, and remove the seeds before eating.
Make a smoothie
Blend the pulp with milk, yogurt, or other fruit. Keeping the pulp in the drink helps retain its natural fiber.
Add it to a fruit bowl
Combine soursop with fruits such as mango, pineapple, papaya, or berries.
Make a frozen dessert
Its creamy texture makes ripe soursop suitable for homemade frozen fruit treats.
Pair it with yogurt
Soursop and plain yogurt make a simple snack or breakfast combination.
If you want to learn more about this tropical fruit, explore our complete guide to Soursop.
Soursop Nutrition Compared With Other Fruits
Soursop has a distinctive nutritional profile compared with many familiar fruits.
It provides carbohydrates and natural sugars along with dietary fiber, vitamin C, potassium, and smaller amounts of several other nutrients.
However, there is no need to view one fruit as better than every other fruit. Different fruits provide different combinations of nutrients.
For example, oranges are well known for vitamin C, bananas provide potassium and carbohydrates, berries provide fiber and various plant compounds, while tropical fruits such as papaya and mango provide their own combinations of vitamins and minerals.
Eating a variety of fruits is a practical way to enjoy a broader range of nutrients and flavors.
Frequently Asked Questions About Soursop Nutrition
How many calories are in soursop?
Approximately 225 grams of soursop pulp has been reported to contain about 148 calories. The actual amount varies with serving size and fruit composition.
Does soursop contain vitamin C?
Yes. Published data estimate around 46.4 mg of vitamin C per 225 grams of soursop pulp.
Is soursop a source of fiber?
Yes. Approximately 225 grams of soursop pulp has been reported to contain about 7.4 grams of dietary fiber.
How much potassium does soursop contain?
A 225-gram serving has been reported to contain approximately 626 mg of potassium.
Does soursop contain protein?
Yes, but in a modest amount. Approximately 225 grams of pulp provides around 2.3 grams of protein according to published data.
Is soursop high in fat?
No. Soursop is naturally low in fat, with approximately 0.7 grams per 225 grams reported in published nutrition data.
Final Thoughts
Soursop nutrition includes carbohydrates, natural sugars, dietary fiber, vitamin C, potassium, and smaller amounts of protein and other nutrients. Its soft pulp and distinctive tropical flavor also make it a versatile fruit for fresh snacks, smoothies, fruit bowls, and desserts.
Nutrition values can vary depending on the variety, ripeness, growing conditions, and serving size. Therefore, the numbers in nutrition tables should be treated as approximate.
The simplest way to enjoy soursop is to eat the ripe pulp as part of a varied diet, while removing the seeds before eating.
Sources: MDPI · Springer Nature · NCBI/PMC