Nance
Nance is a small, yellow tropical fruit native to Central and South America, rich in fiber and potassium with a distinctive tangy flavor. It provides substantial dietary fiber (7g per 100g) and micronutrients while remaining low in calories, making it valuable for metabolic health.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C15.1 mg17% DV
- Niacin0.42 mg3% DV
- Riboflavin0.03 mg2% DV
- Thiamin0.02 mg2% DV
- Manganese0.24 mg10% DV
- Copper0.07 mg8% DV
- Potassium271.6 mg6% DV
- Magnesium22.4 mg5% DV
- Calcium58.8 mg5% DV
- Iron0.52 mg3% DV
- Phosphorus9.8 mg<1% DV
- Zinc0.08 mg<1% DV
- Sodium11.2 mg<1% DV
- Ellagitannins~70 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 64/100
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 C12% DV
- Manganese8% DV
- Copper6% DV
- Potassium4% DV
- Magnesium4% DV
Overview
Nance (Byrsonima crassifolia) is a lesser-known tropical fruit cultivated throughout Central America, the Caribbean, and parts of South America. Historically used in traditional medicine, this fruit has gained attention in longevity research for its exceptional fiber content—7g per 100g serving—which exceeds many common fruits and supports healthy gut microbiota composition. The fruit contains moderate levels of potassium (194mg per 100g), important for cardiovascular function and blood pressure regulation. Nance is also a source of bioactive polyphenols, particularly ellagic acid and gallic acid, compounds with documented antioxidant and anti-inflammatory properties in preliminary studies. Its low glycemic profile, combined with high fiber density, makes it particularly valuable for blood sugar management and metabolic health—key factors in longevity pathways. The fruit's traditional use in Mesoamerican cultures for digestive support aligns with modern understanding of fiber's role in reducing chronic disease risk. While research on nance-specific health outcomes remains limited compared to mainstream fruits, its nutrient density and polyphenol profile suggest potential benefits for aging-related metabolic decline and gut health.
Health Benefits (4)
- Supports digestive health and healthy microbiota compositionmoderateHigh fiber content (7g/100g) serves as prebiotic substrate, promoting growth of beneficial bacteria and improving stool regularity while enhancing butyrate production for intestinal barrier integrity
- May reduce chronic disease risk through antioxidant activityemergingContains ellagic acid and gallic acid polyphenols that scavenge free radicals and modulate oxidative stress pathways implicated in aging and inflammation
- Supports cardiovascular health and blood pressure regulationmoderatePotassium content (194mg/100g) supports vasodilation and sodium-potassium balance, while polyphenols may improve endothelial function and reduce arterial stiffness
- Promotes stable blood glucose and metabolic healthmoderateHigh fiber-to-carbohydrate ratio slows gastric emptying and glucose absorption, reducing postprandial glycemic spikes and supporting insulin sensitivity
Food Pairings
- ·Pair with nuts (almonds, walnuts) because healthy fats enhance absorption of fat-soluble compounds and slow carbohydrate digestion for improved glycemic response
- ·Combine with probiotic-rich foods (yogurt, kefir, sauerkraut) because nance's prebiotic fiber synergizes with probiotics to establish robust gut microbiota
- ·Mix with leafy greens (spinach, kale) because both foods provide complementary phytonutrients and the vitamin C in nance enhances non-heme iron absorption from greens
- ·Pair with citrus fruits (lime, lemon) because additional polyphenols from citrus increase total antioxidant capacity and enhance flavor complexity
Practical Tips
- ·Select firm nances with unblemished skin and a slight give when gently pressed; avoid soft or discolored fruits indicating overripeness or decay
- ·Store unripe nances at room temperature away from direct sunlight for 2-3 days until they develop a fragrant aroma and yield slightly to pressure; refrigerate ripe fruit for up to 1 week
- ·Consume nance with its skin intact when possible, as the peel contains concentrated polyphenols; if processing, make fresh juice or smoothies to minimize oxidative losses
- ·For maximum fiber retention and digestive benefit, include nance in whole-food preparations rather than strained juices, which remove insoluble fiber
- ·In regions where fresh nance is unavailable, source frozen nance pulp or freeze fresh nances within 24 hours of purchase to preserve bioactive compounds
Optimal Timing
Nance's fiber and polyphenol content support sustained digestion and metabolic health throughout the day; mid-morning or early afternoon consumption may optimize prebiotic fiber's effect on afternoon appetite and glucose stability
While nance can be consumed any time, pairing with protein or healthy fat meals enhances satiety and glycemic control; nighttime consumption may slightly increase fiber-related digestive activity in sensitive individuals
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 nance is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about nance
What is nance?
Nance is classified as a fruit. Nance is a small, yellow tropical fruit native to Central and South America, rich in fiber and potassium with a distinctive tangy flavor.
Is nance healthy?
Nance scores 64/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin C, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is nance high in protein?
Not particularly. A 140 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Is nance high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 9.8 g of fiber (~35% of the 28 g daily value).
What vitamins and minerals are in nance?
In a 140 g serving, nance is highest in Vitamin C (~17% DV), Manganese (~10% DV).
Is nance keto-friendly?
Not really. A 140 g serving has about 22.1 g of net carbs (31.9 g total minus 9.8 g fiber).
When is the best time to eat nance?
Best any time of day. Nance's fiber and polyphenol content support sustained digestion and metabolic health throughout the day; mid-morning or early afternoon consumption may optimize prebiotic fiber's effect on afternoon appetite and glucose stability
How much nance should I eat?
A typical serving is around 140 g (~133 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 nance alongside several other fruit sources.
What pairs well with nance?
Nance pairs nicely with: Pair with nuts (almonds, walnuts) because healthy fats enhance absorption of fat-soluble compounds and slow carbohydrate digestion for improved glycemic response; Combine with probiotic-rich foods (yogurt, kefir, sauerkraut) because nance's prebiotic fiber synergizes with probiotics to establish robust gut microbiota; Mix with leafy greens (spinach, kale) because both foods provide complementary phytonutrients and the vitamin C in nance enhances non-heme iron absorption from greens; Pair with citrus fruits (lime, lemon) because additional polyphenols from citrus increase total antioxidant capacity and enhance flavor complexity.
Supplements that mirror Nance's nutrient profile
Encyclopedia entries that supply the same signature nutrients nance contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Nance
These are the nutrients nancecontributes 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.