Carambola
Carambola is a tropical star fruit low in calories and rich in vitamin C and fiber, making it a nutrient-dense addition to longevity-focused diets. Its unique oxalate content and antioxidant profile support immune function and oxidative stress reduction.
Nutrition Β· per ~140 g serving Β· β 1 medium piece
- Vitamin C48.2 mg54% DV
- Vitamin B60.55 mg32% DV
- Folate16.8 mcg4% DV
- Niacin0.51 mg3% DV
- Choline10.6 mg2% DV
- Riboflavin0.02 mg2% DV
- Thiamin0.02 mg2% DV
- Vitamin E0.21 mg1% DV
- Vitamin A4.2 iu<1% DV
- Copper0.19 mg21% DV
- Potassium186.2 mg4% DV
- Magnesium14.0 mg3% DV
- Manganese0.05 mg2% DV
- Selenium0.84 mcg2% DV
- Zinc0.17 mg2% DV
- Phosphorus16.8 mg1% DV
- Iron0.11 mg<1% DV
- Calcium4.2 mg<1% DV
- Sodium2.8 mg<1% DV
- Polyunsaturated Fat0.26 g
- Monounsaturated Fat0.04 g
- Saturated Fat0.03 g
- Quercetin~21 mg
- Catechins (EGCG)~70 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score Β· 88/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin C38% DV
- Vitamin B623% DV
- Copper15% DV
- Folate3% DV
- Potassium3% DV
Overview
Carambola, commonly known as star fruit, is native to Southeast Asia and has been cultivated for centuries across tropical and subtropical regions. This distinctive five-pointed fruit contains approximately 91% water, making it exceptionally hydrating with minimal caloric burden. Per 100g, carambola delivers 34.4mg of vitamin C (57% of daily value), supporting collagen synthesis and immune resilience. The 2.8g of fiber per 100g aids digestive health and microbial diversity, while potassium (133mg) supports cardiovascular function and blood pressure regulation. Carambola contains notable amounts of polyphenolic antioxidants, including gallic acid and epicatechin, which combat oxidative stressβa fundamental driver of aging. The fruit's low glycemic index and minimal fructose content make it suitable for metabolic health and glucose stability. However, carambola is notably high in oxalates, which may be problematic for individuals with kidney disease or those prone to kidney stones. For otherwise healthy individuals, moderate consumption integrates well into evidence-based longevity protocols emphasizing plant diversity, micronutrient density, and whole-food antioxidants.
Health Benefits (5)
- Enhanced immune function and collagen synthesisstrongHigh vitamin C content (34.4mg/100g) acts as a cofactor for prolyl and lysyl hydroxylase enzymes, critical for collagen cross-linking and structural integrity. Vitamin C also enhances neutrophil function and antioxidant defense in immune cells.
- Improved digestive health and microbiota compositionmoderateSoluble and insoluble fiber (2.8g/100g) acts as prebiotic substrate, selectively promoting beneficial bacteria like Faecalibacterium and Roseburia species, which produce butyrate and support intestinal barrier integrity.
- Cardiovascular support through potassium and antioxidant actionmoderatePotassium (133mg/100g) supports sodium-potassium pump function and vascular endothelial relaxation. Polyphenols reduce endothelial inflammation and LDL oxidation, key mechanisms in atherosclerosis prevention.
- Oxidative stress reduction via polyphenolic compoundsmoderateGallic acid, epicatechin, and quercetin present in carambola donate electrons to free radicals, stabilizing reactive oxygen species (ROS) and reducing age-related cellular damage.
- Blood glucose stability and metabolic healthmoderateLow glycemic index (around 21) and minimal simple sugar content minimize postprandial glucose spikes, reducing insulin demand and supporting long-term metabolic resilience.
Food Pairings
- Β·Pair with almonds or walnuts because the vitamin C enhances non-heme iron absorption if consumed with iron-rich foods, while monounsaturated fats in nuts improve polyphenol bioavailability.
- Β·Combine with Greek yogurt because calcium from yogurt may partially mitigate oxalate absorption, while probiotics support carambola's fiber-driven microbiota benefits.
- Β·Mix with leafy greens (spinach, arugula) because carambola's vitamin C boosts iron absorption from greens, creating a synergistic nutrient-dense salad base.
- Β·Pair with ginger or turmeric because these rhizomes share complementary anti-inflammatory polyphenols, amplifying antioxidant and anti-inflammatory effects through additive mechanisms.
Practical Tips
- Β·Select firm, unblemished carambola with thin, waxy skin; ripe fruit yields slightly to gentle pressure. Store at room temperature for 2-3 days or refrigerate up to 2 weeks in produce drawer.
- Β·Slice crosswise to create distinctive star shapes; consume skin-on to maximize fiber and polyphenol intake. Wash thoroughly under running water to reduce surface bacteria.
- Β·Limit intake to 1-2 medium fruits daily if you have a history of kidney issues or hyperoxaluria, due to high oxalate content (around 2.3mg/g fresh weight). Individuals on chronic kidney disease should consult their nephrologist.
- Β·Consume fresh and raw rather than cooked to preserve heat-sensitive vitamin C; juice oxidizes rapidly, so drink immediately if juiced.
- Β·Pair with adequate hydration; carambola's diuretic properties combined with high water content make it ideal for morning or post-exercise rehydration protocols.
Optimal Timing
Morning consumption provides bioavailable vitamin C for immune priming, fiber for sustained satiety and microbiota support, and hydration to activate circadian metabolic processes. The low glycemic load supports stable morning glucose and cognitive function.
- Β· immediately before intense exercise if prone to GI upset from fiber
Carambola is compatible with fasting protocols due to minimal caloric density (31 kcal/100g) and will not significantly trigger insulin response, making it suitable for late-stage intermittent fasting windows.
Concerns
- Β· Moderate oxalates
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
PerΒ 100Β g of the default form. Bars show how much higher or lower carambola is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about carambola
What is carambola?
Carambola is classified as a fruit. Carambola is a tropical star fruit low in calories and rich in vitamin C and fiber, making it a nutrient-dense addition to longevity-focused diets.
Is carambola healthy?
Carambola scores 88/100 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 carambola high in protein?
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is carambola high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 3.9 g of fiber (~14% of the 28 g daily value).
What vitamins and minerals are in carambola?
In a 140 g serving, carambola is highest in Vitamin C (~54% DV), Vitamin B6 (~32% DV), Copper (~21% DV).
Is carambola keto-friendly?
Sometimes β it depends on your daily carb budget. A 140 g serving has about 5.5 g of net carbs (9.4 g total minus 3.9 g fiber).
When is the best time to eat carambola?
Best in the morning. Morning consumption provides bioavailable vitamin C for immune priming, fiber for sustained satiety and microbiota support, and hydration to activate circadian metabolic processes. The low glycemic load supports stable morning glucose and cognitive function.
How much carambola should I eat?
A typical serving is around 140 g (~43 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating carambola alongside several other fruit sources.
What pairs well with carambola?
Carambola pairs nicely with: Pair with almonds or walnuts because the vitamin C enhances non-heme iron absorption if consumed with iron-rich foods, while monounsaturated fats in nuts improve polyphenol bioavailability.; Combine with Greek yogurt because calcium from yogurt may partially mitigate oxalate absorption, while probiotics support carambola's fiber-driven microbiota benefits.; Mix with leafy greens (spinach, arugula) because carambola's vitamin C boosts iron absorption from greens, creating a synergistic nutrient-dense salad base.; Pair with ginger or turmeric because these rhizomes share complementary anti-inflammatory polyphenols, amplifying antioxidant and anti-inflammatory effects through additive mechanisms.
Are there any concerns with eating carambola?
Moderate oxalates.
Supplements that mirror Carambola's nutrient profile
Encyclopedia entries that supply the same signature nutrients carambola contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Carambola
These are the nutrients carambolacontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.