Pitanga
Pitanga is a small, crimson tropical fruit native to South America, delivering concentrated vitamin C and bioactive polyphenols in just 33 calories per 100g. Its tart flavor and nutrient density make it a longevity-supporting addition to tropical fruit rotations.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C36.8 mg41% DV
- Riboflavin0.06 mg4% DV
- Thiamin0.04 mg3% DV
- Niacin0.42 mg3% DV
- Vitamin A105.0 iu2% DV
- Magnesium16.8 mg4% DV
- Potassium144.2 mg3% DV
- Iron0.28 mg2% DV
- Phosphorus15.4 mg1% DV
- Calcium12.6 mg<1% DV
- Sodium4.2 mg<1% DV
- Anthocyanins~280 mg
- Quercetin~21 mg
- Ellagitannins~70 mg
- Polyphenols~210 mg
Score · 77/100
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 C29% DV
- Riboflavin3% DV
- Magnesium3% DV
- Thiamin3% DV
- Potassium2% DV
Overview
Pitanga (Eugenia uniflora), also called Surinam cherry, is a nutrient-dense fruit native to Brazil and South America that has gained attention in longevity research for its exceptional polyphenol content. Despite its modest calorie profile, pitanga delivers 26.3mg of vitamin C per 100g—nearly 30% of daily requirements—plus significant bioactive compounds including anthocyanins, ellagic acid, and quercetin. These compounds accumulate in the fruit's vibrant red skin and contribute to its antioxidant potency. The fruit's low glycemic impact (7.5g carbs with minimal fiber data suggests rapid absorption) makes it suitable for metabolic health strategies. Pitanga contains approximately 103mg potassium per 100g, supporting cardiovascular function and electrolyte balance. Traditional use in Amazonian medicine aligns with emerging research on its anti-inflammatory and antimicrobial properties. While scientific investigation remains limited compared to berries like blueberries, preliminary studies suggest pitanga's polyphenol profile may rival some established longevity fruits. The fruit's seasonal availability in subtropical and tropical regions and growing commercial cultivation present increasing access for health-conscious consumers seeking novel antioxidant sources.
Health Benefits (5)
- Enhanced immune function and collagen synthesisstrongHigh vitamin C content (26.3mg/100g) supports neutrophil function, antibody production, and crosslinking of collagen for tissue integrity and wound healing
- Antioxidant protection against oxidative stressmoderateAnthocyanins and ellagic acid neutralize free radicals and upregulate endogenous antioxidant enzymes like superoxide dismutase
- Cardiovascular support through potassium and polyphenolsmoderatePotassium (103mg) aids vasodilation and sodium-potassium pump function; quercetin and anthocyanins improve endothelial function and reduce arterial stiffness
- Anti-inflammatory and antimicrobial activityemergingPolyphenolic compounds inhibit pro-inflammatory cytokine production and demonstrate activity against pathogenic bacteria and fungi
- Metabolic health and glucose regulationemergingLow glycemic load with polyphenols that may enhance insulin sensitivity and improve glucose homeostasis
Food Pairings
- ·Pair with full-fat Greek yogurt because the fat solubilizes fat-soluble polyphenols and slows gastric emptying, improving sustained antioxidant absorption
- ·Combine with leafy greens (spinach, arugula) because vitamin C enhances non-heme iron bioavailability from greens, supporting oxygen transport
- ·Mix with nuts or seeds because fat and protein synergize with polyphenol absorption and provide sustained satiety despite pitanga's low calorie density
- ·Pair with other red/purple fruits (raspberries, acai) because complementary anthocyanin profiles create broader antioxidant spectrum coverage
Practical Tips
- ·Select pitangas that yield slightly to gentle pressure and display deep crimson color—these indicate peak polyphenol concentration and ripeness
- ·Consume the skin for maximum bioactive compound intake; the skin contains highest anthocyanin and ellagic acid concentration
- ·Store ripe pitangas in the refrigerator for 3-5 days or freeze whole for later use in smoothies—freezing does not significantly degrade vitamin C or polyphenols
- ·Source from tropical markets or online specialty suppliers since commercial availability remains limited; look for organic certification to minimize pesticide exposure on this thin-skinned fruit
- ·Use in smoothie bowls, fresh compotes, or as a garnish for desserts rather than extended cooking, which denatures heat-sensitive vitamin C
Optimal Timing
Pitanga's low glycemic load, modest calorie profile, and lack of antinutrients make it appropriate across meal timing strategies. Morning consumption leverages vitamin C for immune priming; post-workout consumption provides rapid carbohydrates with antioxidants for recovery.
The 7.5g carbs per 100g are minimal enough to maintain metabolic flexibility in fasting protocols; vitamin C and polyphenols may even enhance autophagy signaling.
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 pitanga is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about pitanga
What is pitanga?
Pitanga is classified as a fruit. Pitanga is a small, crimson tropical fruit native to South America, delivering concentrated vitamin C and bioactive polyphenols in just 33 calories per 100g.
Is pitanga healthy?
Pitanga scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Riboflavin, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pitanga high in protein?
Not particularly. A 140 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Is pitanga high in fiber?
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in pitanga?
In a 140 g serving, pitanga is highest in Vitamin C (~41% DV).
Is pitanga keto-friendly?
Not really. A 140 g serving has about 10.5 g of net carbs (10.5 g total minus 0 g fiber).
When is the best time to eat pitanga?
Best any time of day. Pitanga's low glycemic load, modest calorie profile, and lack of antinutrients make it appropriate across meal timing strategies. Morning consumption leverages vitamin C for immune priming; post-workout consumption provides rapid carbohydrates with antioxidants for recovery.
How much pitanga should I eat?
A typical serving is around 140 g (~46 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 pitanga alongside several other fruit sources.
What pairs well with pitanga?
Pitanga pairs nicely with: Pair with full-fat Greek yogurt because the fat solubilizes fat-soluble polyphenols and slows gastric emptying, improving sustained antioxidant absorption; Combine with leafy greens (spinach, arugula) because vitamin C enhances non-heme iron bioavailability from greens, supporting oxygen transport; Mix with nuts or seeds because fat and protein synergize with polyphenol absorption and provide sustained satiety despite pitanga's low calorie density; Pair with other red/purple fruits (raspberries, acai) because complementary anthocyanin profiles create broader antioxidant spectrum coverage.
Supplements that mirror Pitanga's nutrient profile
Encyclopedia entries that supply the same signature nutrients pitanga contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pitanga
These are the nutrients pitangacontributes 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.