Custard-Apple

Nutrition per ~140 g · 1 apple

31.9 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 68.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

Best avoided

• 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