89
Fruit
Acerola
89/ 100
Acerola is a tropical cherry native to Central and South America with extraordinarily high vitamin C content—over 50 times more per gram than oranges. This nutrient-dense fruit is prized for immune support and antioxidant protection.
Nutrition · per ~140 g serving · ≈ 1 medium piece
🔥 Calories
45/ 2000 kcal day
🥩Protein0.6 g1% DV
🍞Carbs10.8 g4% DV
🥑Fat0.4 g<1% DV
🌿Fiber1.5 g6% DV
≈ 9g net carbs · carbs − fiber
Vitamins
- Vitamin C2348.6 mg2610% DV
- Vitamin B60.43 mg25% DV
- Riboflavin0.08 mg6% DV
- Folate19.6 mcg5% DV
- Niacin0.56 mg3% DV
- Thiamin0.03 mg2% DV
- Vitamin A53.2 iu1% DV
Minerals
- Copper0.12 mg13% DV
- Magnesium25.2 mg6% DV
- Potassium204.4 mg4% DV
- Iron0.28 mg2% DV
- Selenium0.84 mcg2% DV
- Calcium16.8 mg1% DV
- Zinc0.14 mg1% DV
- Phosphorus15.4 mg1% DV
- Sodium9.8 mg<1% DV
Other
- Polyunsaturated Fat0.13 g
- Monounsaturated Fat0.11 g
- Saturated Fat0.10 g
BioactivesEstimated
- Anthocyanins~280 mg
- Polyphenols~210 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 171686
Score · 89/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality3.8 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content7.7 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact9.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin C1864% DV
- Vitamin B618% DV
- Copper10% DV
- Riboflavin5% DV
- Magnesium4% DV
Overview
Acerola, also known as Barbados cherry or West Indian cherry, is a small red fruit cultivated primarily in Brazil, the Caribbean, and Central America. Despite its modest caloric profile (32 kcal per 100g), acerola delivers an unparalleled concentration of vitamin C at 1,677.6 mg per 100g—making it one of the richest natural sources of this micronutrient globally. Beyond ascorbic acid, acerola contains polyphenolic compounds including anthocyanins and flavonoids with documented antioxidant and anti-inflammatory properties. The fruit's nutritional density makes it particularly valuable for longevity-focused nutrition, as vitamin C plays critical roles in collagen synthesis, immune function, and protection against oxidative stress—all mechanisms linked to healthy aging. While fresh acerola is seasonally available only in tropical regions, powdered and frozen forms extend accessibility. The bioavailability of vitamin C from acerola is enhanced when consumed with foods containing fat or iron-rich foods, supporting practical integration into diverse dietary patterns. Research indicates acerola's polyphenols may support cardiovascular health and metabolic function, though human intervention studies remain limited compared to in vitro and animal research.
Health Benefits (5)
- Enhanced immune function and reduced infection riskstrongVitamin C supports neutrophil and lymphocyte function, improves antibody production, and strengthens epithelial barriers; the fruit's polyphenols provide additional antimicrobial and immunomodulatory effects
- Protection against oxidative stress and cellular agingstrongExceptionally high vitamin C and anthocyanin content neutralize free radicals; vitamin C also regenerates other antioxidants like vitamin E, amplifying antioxidant defense across cellular compartments
- Improved collagen synthesis and skin healthstrongVitamin C is an essential cofactor for prolyl and lysyl hydroxylase enzymes required for collagen cross-linking and maturation, supporting skin elasticity and wound healing
- Cardiovascular protection through anti-inflammatory pathwaysmoderatePolyphenolic compounds in acerola reduce pro-inflammatory cytokines and oxidative modification of LDL cholesterol; vitamin C supports endothelial function and vasodilation
- Enhanced iron absorption and improved bioavailability of other nutrientsstrongVitamin C reduces ferric iron (Fe³⁺) to ferrous form (Fe²⁺), the more readily absorbed form; acidic compounds enhance mineral solubility throughout the GI tract
Food Pairings
- ·Pair with legumes or red meat because vitamin C dramatically increases non-heme iron absorption, supporting bioavailability of plant-based iron sources
- ·Combine with leafy greens (spinach, kale) because both provide complementary micronutrients and the vitamin C preserves folate stability during digestion
- ·Mix with healthy fats (avocado, nuts, seeds) because fat-soluble vitamins and polyphenols require dietary fat for optimal absorption and utilization
- ·Blend with Greek yogurt or kefir because probiotics may enhance polyphenol metabolism via gut microbiota fermentation, increasing bioactive metabolite production
Practical Tips
- ·Purchase acerola powder or frozen fruit for year-round access and stable nutrient retention; freeze-dried forms preserve vitamin C better than sun-dried varieties
- ·Consume fresh acerola immediately after purchase or within 2-3 days if refrigerated, as vitamin C degrades rapidly with light exposure, heat, and time
- ·Mix acerola powder into smoothies with protein and fat sources rather than consuming alone; this improves polyphenol bioavailability and provides sustained satiety
- ·Avoid heating acerola juice above 40°C (104°F) to preserve heat-sensitive vitamin C; add to beverages after cooling if using in warm preparations
- ·Start with 15-30g of acerola powder daily; excessive vitamin C intake (>2,000 mg/day) may cause gastrointestinal distress or kidney stone risk in susceptible individuals
Optimal Timing
🌅
morning
Best with food
Morning consumption maximizes immune surveillance benefits throughout the day; vitamin C supports cortisol modulation and circadian immune rhythm; pairing with breakfast containing protein and fat optimizes polyphenol absorption
Avoid
- · on empty stomach in sensitive individuals
While acerola is technically compatible with fasting, nutritional benefits are substantially enhanced when consumed with food containing fat and protein
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow acerola stacks up
Compared to other fruits
Per 100 g of the default form. Bars show how much higher or lower acerola is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#8 of 96
32kcalvs78.5kcal avg
-59% below category average
Protein#88 of 96
0.4gvs1.2g avg
-66% below category average
Fiber#70 of 96
1.1gvs3.2g avg
-65% below category average
Vitamin C#1 of 93
1678mgvs29.9mg avg
+5504% above category average
Vitamin B6#13 of 51
0.3mgvs0.2mg avg
+33% above category average
Copper#29 of 78
0.1mgvs0.1mg avg
-26% below category average
Riboflavin#18 of 69
0.1mgvs0.1mg avg
+14% above category average
Common questions
What people ask about acerola
What is acerola?
Acerola is classified as a fruit. Acerola is a tropical cherry native to Central and South America with extraordinarily high vitamin C content—over 50 times more per gram than oranges.
Is acerola healthy?
Acerola scores 89/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is acerola high in protein?
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is acerola high in fiber?
Not really. A 140 g serving provides about 1.5 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in acerola?
In a 140 g serving, acerola is highest in Vitamin C (~2610% DV), Vitamin B6 (~25% DV), Copper (~13% DV).
Is acerola keto-friendly?
Sometimes — it depends on your daily carb budget. A 140 g serving has about 9.2 g of net carbs (10.8 g total minus 1.5 g fiber).
When is the best time to eat acerola?
Best in the morning. Morning consumption maximizes immune surveillance benefits throughout the day; vitamin C supports cortisol modulation and circadian immune rhythm; pairing with breakfast containing protein and fat optimizes polyphenol absorption
How much acerola should I eat?
A typical serving is around 140 g (~45 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating acerola alongside several other fruit sources.
What pairs well with acerola?
Acerola pairs nicely with: Pair with legumes or red meat because vitamin C dramatically increases non-heme iron absorption, supporting bioavailability of plant-based iron sources; Combine with leafy greens (spinach, kale) because both provide complementary micronutrients and the vitamin C preserves folate stability during digestion; Mix with healthy fats (avocado, nuts, seeds) because fat-soluble vitamins and polyphenols require dietary fat for optimal absorption and utilization; Blend with Greek yogurt or kefir because probiotics may enhance polyphenol metabolism via gut microbiota fermentation, increasing bioactive metabolite production.
Related supplements
Supplements that mirror Acerola's nutrient profile
Encyclopedia entries that supply the same signature nutrients acerola contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Acerola
These are the nutrients acerolacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.