Custard-Apple
Custard-apple is a creamy tropical fruit rich in fiber, potassium, and vitamin C, offering natural sweetness with a low glycemic impact suitable for longevity-focused diets.
Nutrition · per ~140 g serving · ≈ 1 apple
- Vitamin C26.9 mg30% DV
- Vitamin B60.19 mg11% DV
- Riboflavin0.14 mg11% DV
- Thiamin0.11 mg9% DV
- Niacin0.70 mg4% DV
- Vitamin A2.8 iu<1% DV
- Potassium534.8 mg11% DV
- Magnesium25.2 mg6% DV
- Iron0.99 mg6% DV
- Calcium42.0 mg3% DV
- Phosphorus29.4 mg2% DV
- Sodium5.6 mg<1% DV
- Saturated Fat0.32 g
- Polyphenols~210 mg
Score · 62/100
Vitamins & minerals packed in relative to calories — 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 — 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 — gentler on blood sugar.
- Vitamin C21% DV
- Potassium8% DV
- Vitamin B68% DV
- Riboflavin8% DV
- Thiamin7% DV
Overview
Custard-apple (Annona squamosa), native to tropical regions of the Americas and Asia, is a nutrient-dense fruit prized for its creamy texture and complex carbohydrate profile. Per 100g, it provides 101 calories with 2.4g of fiber and 25.2g of carbohydrates, delivering sustained energy without rapid blood sugar spikes when consumed whole. The fruit is notable for its potassium content (382mg per 100g), which supports cardiovascular health and blood pressure regulation—critical factors in longevity. Custard-apple contains bioactive polyphenols and acetogenins, compounds with emerging evidence for antioxidant and anti-inflammatory properties. The natural fructose and glucose, combined with adequate fiber, create a favorable glycemic profile compared to refined sugars. Additionally, the fruit provides meaningful amounts of vitamin C (19.2mg), which supports immune function and collagen synthesis, and iron (0.71mg) for oxygen transport. Traditional use in Ayurvedic and Chinese medicine aligns with modern nutritional science showing benefits for digestive health, metabolic function, and cellular protection. The creamy texture and natural sweetness make it an excellent whole-food alternative to processed desserts, supporting adherence to health-promoting eating patterns.
Health Benefits (5)
- Supports cardiovascular health and blood pressure regulationstrongHigh potassium content (382mg/100g) activates sodium-potassium pumps in blood vessel walls, promoting vasodilation and reducing hypertension risk
- Promotes digestive health and metabolic functionmoderateDietary fiber (2.4g/100g) feeds beneficial gut bacteria, increases stool bulk, and supports regular elimination while soluble fiber helps regulate glucose absorption
- Enhances antioxidant defense and reduces cellular inflammationemergingContains polyphenols and acetogenins that scavenge free radicals and inhibit pro-inflammatory signaling pathways
- Supports immune function and wound healingstrongVitamin C (19.2mg/100g) is essential for collagen cross-linking, immune cell proliferation, and antioxidant protection
- Improves iron bioavailability and oxygen transportmoderateContains 0.71mg iron per 100g plus vitamin C, which enhances non-heme iron absorption and supports hemoglobin synthesis
Food Pairings
- ·Pair with Greek yogurt or kefir because the probiotics support gut microbiota diversity while the fruit's natural sugars provide prebiotic substrate for beneficial bacteria growth
- ·Combine with almonds or walnuts because the healthy fats slow sugar absorption, extend satiety, and provide complementary micronutrients (vitamin E, magnesium)
- ·Mix with lime juice because citric acid enhances non-heme iron absorption and the vitamin C content amplifies antioxidant bioavailability
- ·Serve with leafy greens (spinach, kale) in smoothies because the fiber combination improves nutrient density and sustained energy release
Practical Tips
- ·Select custard-apples with slight give when gently pressed and a fragrant aroma; avoid soft spots indicating overripeness or decay
- ·Store unripe fruit at room temperature (68-72°F) for 2-3 days until soft; refrigerate ripe fruit for up to 5 days in a breathable bag to prevent ethylene gas buildup
- ·Scoop flesh directly with a spoon after cutting in half and removing seeds; do not consume the bitter seed coat or skin
- ·Consume whole fruit rather than juice to retain the full 2.4g fiber per 100g serving, which moderates glycemic response
- ·Eat as a midday snack or dessert replacement to satisfy sugar cravings while providing sustained energy and micronutrient density
Optimal Timing
Custard-apple's carbohydrate-fiber ratio makes it ideal for sustained afternoon energy without disrupting evening blood glucose or sleep quality; the potassium supports metabolic activity when circadian cortisol peaks naturally
- · late evening within 2 hours of bedtime
The natural sugars (fructose, glucose) break a fast, making it unsuitable for fasting windows; ideal during eating windows or as a post-workout recovery fruit paired with protein
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower custard-apple is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about custard-apple
What is custard-apple?
Custard-Apple is classified as a fruit. Custard-apple is a creamy tropical fruit rich in fiber, potassium, and vitamin C, offering natural sweetness with a low glycemic impact suitable for longevity-focused diets.
Is custard-apple healthy?
Custard-Apple scores 62/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin C, Potassium, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is custard-apple high in protein?
Not particularly. A 140 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Is custard-apple high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 3.4 g of fiber (~12% of the 28 g daily value).
What vitamins and minerals are in custard-apple?
In a 140 g serving, custard-apple is highest in Vitamin C (~30% DV), Potassium (~11% DV), Vitamin B6 (~11% DV), Riboflavin (~11% DV).
Is custard-apple keto-friendly?
Not really. A 140 g serving has about 31.9 g of net carbs (35.3 g total minus 3.4 g fiber).
When is the best time to eat custard-apple?
Best in the midday. Custard-apple's carbohydrate-fiber ratio makes it ideal for sustained afternoon energy without disrupting evening blood glucose or sleep quality; the potassium supports metabolic activity when circadian cortisol peaks naturally
How much custard-apple should I eat?
A typical serving is around 140 g (~141 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 custard-apple alongside several other fruit sources.
What pairs well with custard-apple?
Custard-Apple pairs nicely with: Pair with Greek yogurt or kefir because the probiotics support gut microbiota diversity while the fruit's natural sugars provide prebiotic substrate for beneficial bacteria growth; Combine with almonds or walnuts because the healthy fats slow sugar absorption, extend satiety, and provide complementary micronutrients (vitamin E, magnesium); Mix with lime juice because citric acid enhances non-heme iron absorption and the vitamin C content amplifies antioxidant bioavailability; Serve with leafy greens (spinach, kale) in smoothies because the fiber combination improves nutrient density and sustained energy release.
Supplements that mirror Custard-Apple's nutrient profile
Encyclopedia entries that supply the same signature nutrients custard-apple contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Custard-Apple
These are the nutrients custard-applecontributes 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.