Soursop
Soursop is a creamy, tropical fruit rich in vitamin C, fiber, and potassium, offering modest caloric density with substantial micronutrient support for immune function and cardiovascular health.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C28.8 mg32% DV
- Vitamin B60.35 mg21% DV
- Thiamin0.10 mg8% DV
- Niacin1.3 mg8% DV
- Riboflavin0.07 mg5% DV
- Folate19.6 mcg5% DV
- Choline10.6 mg2% DV
- Vitamin E0.11 mg<1% DV
- Vitamin K0.56 mcg<1% DV
- Copper0.12 mg13% DV
- Potassium389.2 mg8% DV
- Magnesium29.4 mg7% DV
- Iron0.84 mg5% DV
- Phosphorus37.8 mg3% DV
- Selenium0.84 mcg2% DV
- Calcium19.6 mg2% DV
- Zinc0.14 mg1% DV
- Sodium19.6 mg<1% DV
- Monounsaturated Fat0.13 g
- Polyunsaturated Fat0.10 g
- Saturated Fat0.07 g
- Polyphenols~210 mg
Score · 84/100
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 C23% DV
- Vitamin B615% DV
- Copper10% DV
- Potassium6% DV
- Thiamin6% DV
Overview
Soursop (Annona muricata) is a heart-shaped tropical fruit native to Central and South America, now cultivated across tropical regions worldwide. Despite its low calorie density (66 kcal/100g), soursop delivers meaningful amounts of vitamin C (20.6mg per 100g), dietary fiber (3.3g), and potassium (278mg)—nutrients critical for aging populations. The fruit contains acetogenins and other polyphenolic compounds that have garnered scientific interest for potential antioxidant and anti-inflammatory properties, though human evidence remains limited. Its high fiber content supports healthy digestive function and glycemic control, while the potassium-to-sodium ratio (278:14) favors cardiovascular regulation. The creamy texture and natural sweetness make soursop an appealing whole-food alternative to processed desserts. For longevity strategies, soursop fits well into plant-forward diets emphasizing whole fruits, though it should complement—not replace—more extensively researched functional fruits like berries. The fruit's moderate glycemic impact and nutrient density support healthy aging when consumed as part of a balanced fruit rotation.
Health Benefits (4)
- Supports immune function and collagen synthesisstrongVitamin C (20.6mg/100g) acts as a cofactor for immune cell differentiation and collagen cross-linking, supporting skin and connective tissue integrity in aging
- Promotes cardiovascular regulation through potassiumstrongHigh potassium content (278mg/100g) with minimal sodium supports healthy blood pressure regulation and vascular function via sodium-potassium pump activity
- Enhances digestive health and glycemic stabilitymoderateSoluble fiber (3.3g/100g) slows gastric emptying, moderates postprandial glucose spikes, and feeds beneficial gut microbiota
- Provides antioxidant and anti-inflammatory activityemergingAcetogenins and polyphenolic compounds in soursop demonstrate free radical scavenging capacity in vitro, potentially reducing oxidative stress
Food Pairings
- ·Pair with lime or lemon juice—citric acid enhances vitamin C bioavailability and provides additional antioxidant polyphenols
- ·Combine with whole grains or legumes—soursop's fiber complements resistant starch, improving glycemic control and short-chain fatty acid production
- ·Mix with unsweetened yogurt or kefir—provides live probiotics that synergize with soursop's prebiotic fiber for gut microbiota diversity
- ·Blend with leafy greens in smoothies—fat-soluble vitamins in added healthy fats (e.g., flax, chia) improve absorption of soursop's carotenoids
Practical Tips
- ·Select soursop when skin yields slightly to gentle pressure; avoid overly soft or dark blemished fruit. Ripen at room temperature in a paper bag for 3–5 days
- ·Scoop flesh directly from skin with a spoon to consume; alternatively, blend into smoothies, sorbet, or juice. Discard seeds, which contain compounds with questionable safety in large quantities
- ·Store ripe soursop in the refrigerator for up to 3–4 days, or freeze pureed flesh in ice cube trays for convenient portioning in future smoothies
- ·Consume soursop in moderation (1 medium fruit or 150–200g serving) as part of weekly fruit rotation; prioritize variety to maximize micronutrient diversity
Optimal Timing
Soursop's natural sugars and fiber are best utilized mid-morning or midday when digestive activity is highest and insulin sensitivity peaks; eating with or shortly after meals blunts glycemic response
- · late evening
While soursop's fiber and polyphenols offer metabolic benefits, its carbohydrate density (16.84g/100g) makes it inappropriate for strict fasting windows; include with balanced meals to stabilize blood glucose
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 soursop is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about soursop
What is soursop?
Soursop is classified as a fruit. Soursop is a creamy, tropical fruit rich in vitamin C, fiber, and potassium, offering modest caloric density with substantial micronutrient support for immune function and cardiovascular health.
Is soursop healthy?
Soursop scores 84/100 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 soursop high in protein?
Not particularly. A 140 g serving provides about 1.4 g of protein (~3% of the 50 g daily value).
Is soursop high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 4.6 g of fiber (~17% of the 28 g daily value).
What vitamins and minerals are in soursop?
In a 140 g serving, soursop is highest in Vitamin C (~32% DV), Vitamin B6 (~21% DV), Copper (~13% DV).
Is soursop keto-friendly?
Not really. A 140 g serving has about 19 g of net carbs (23.6 g total minus 4.6 g fiber).
When is the best time to eat soursop?
Best in the midday. Soursop's natural sugars and fiber are best utilized mid-morning or midday when digestive activity is highest and insulin sensitivity peaks; eating with or shortly after meals blunts glycemic response
How much soursop should I eat?
A typical serving is around 140 g (~92 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 soursop alongside several other fruit sources.
What pairs well with soursop?
Soursop pairs nicely with: Pair with lime or lemon juice—citric acid enhances vitamin C bioavailability and provides additional antioxidant polyphenols; Combine with whole grains or legumes—soursop's fiber complements resistant starch, improving glycemic control and short-chain fatty acid production; Mix with unsweetened yogurt or kefir—provides live probiotics that synergize with soursop's prebiotic fiber for gut microbiota diversity; Blend with leafy greens in smoothies—fat-soluble vitamins in added healthy fats (e.g., flax, chia) improve absorption of soursop's carotenoids.
Supplements that mirror Soursop's nutrient profile
Encyclopedia entries that supply the same signature nutrients soursop contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Soursop
These are the nutrients soursopcontributes 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.