How healthy is soursop?
Is soursop healthy? Yes, as an occasional fruit. Soursop scores 79/100 on the HowHealthyIs Score: 100 g provides 66 kcal, 21 mg vitamin C and 3.3 g fiber. Soursop has creamy, tangy flesh with fiber, vitamin C and potassium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Soursop ranks higher than 79% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C35%
- Fiber18%
- Potassium9%
- Magnesium8%
- Iron5%
- Protein3%
- Calcium2%
- Vitamin E1%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 80 minus 1 = 78. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in soursop?
Calories149kcal
Protein2.3g
Carbohydrates38g
Fat0.7g
Fiber7.4g
Sugars30g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 66 kcal | 149 kcal | |
| Protein | 1 g | 2.3 g | 5% |
| Carbohydrates | 17 g | 38 g | 14% |
| Fiber | 3.3 g | 7.4 g | 27% |
| Sugars | 14 g | 30 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.7 g | 1% |
| Saturated fat | <0.1 g | 0.1 g | 1% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 21 mg | 46 mg | 52% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | <0.1 mg | 0.2 mg | 1% |
| Vitamin K | 0.4 µg | 0.9 µg | 1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 14 µg | 32 µg | 8% |
| Minerals | |||
| Calcium | 14 mg | 32 mg | 2% |
| Iron | 0.6 mg | 1.4 mg | 8% |
| Potassium | 278 mg | 626 mg | 13% |
| Magnesium | 21 mg | 47 mg | 11% |
| Zinc | 0.1 mg | 0.2 mg | 2% |
| Sodium | 14 mg | 32 mg | 1% |
Source: USDA FoodData Central, "Soursop, raw" (FDC 167761). Values rounded.
Why is soursop good for you?
- 46 mg vitamin C in 1 cup pulp, 52% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 7.4 g fiber in 1 cup pulp, 27% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 626 mg potassium in 1 cup pulp, 13% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
Good ways to use it
- Occasional smoothies and sorbets
- Fresh fruit in modest amounts
What should you watch out for?
- It contains annonacin, which observational studies in the Caribbean have linked to an atypical form of parkinsonism with heavy, long-term use, especially of teas and supplements. Do not eat the seeds. Claims that it treats cancer are not supported by clinical evidence.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How does soursop compare?
Common questions about soursop
How many calories are in soursop?
100 g of soursop has 66 kcal. A typical portion, 1 cup pulp (225 g), has about 149 kcal.
How much protein is in soursop?
Soursop has 1 g of protein per 100 g, or about 2.3 g in 1 cup pulp.
Is soursop good for weight loss?
Soursop is low in calories (66 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.