Soursop (Graviola): Tropical Custard Fruit Packed with Vitamin C, Fiber & Sleep-Friendly Magnesium
One cup of soursop pulp (225 g) supplies 148 kcal, 7 g fiber, 46 mg vitamin C (50 % DV) and a creamy pineapple-lime flavor ideal for smoothies or sorbet.
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What Is Soursop?
Soursop (*Annona muricata*)—also called **graviola** or **guanábana**—is a heart-shaped green fruit with soft spines and snow-white custard pulp studded with glossy black seeds.
Key Varieties & Season
- **Mexican (Mountain)** – large, pronounced tartness
- **Brazilian “Morada”** – spineless, fiber-less texture
- **Cuban Fiberless** – almost seed-free, dessert grade
Peak harvest in the tropics runs **April → September**; imports reach markets year-round.
Nutrition per 100 g raw pulp
|Calories|Protein|Fat|Carbs|Fiber|Vitamin C|Vitamin B6|Potassium|
|---|---|---|---|---|---|---|---|
|66 kcal|1.0 g|0.3 g|16.8 g|3.3 g|20.6 mg (23 %)|0.06 mg (3 %)|278 mg (6 %)|
Science-Backed Benefits
- **Vitamin C** supports immunity & collagen.
- **Insoluble + soluble fiber** aid satiety & digestion.
- Provides **magnesium & tryptophan**, nutrients linked to better sleep quality.
- Contains polyphenols (acetogenins, quercetin) with antioxidant potential *in vitro*.
Drawbacks & Safety
- High natural sugars (14 g per 100 g) → portion if watching carbs.
- Unripe fruit, bark & seeds contain **annonacin**, a neurotoxic alkaloid—**discard seeds, avoid supplements**.
- Popular but **un-proven anti-cancer claims**—evidence limited to cell culture.
How to Prep Without Mess
1. Let green fruit soften to gentle thumb-give.
2. Quarter lengthwise, scoop pulp with spoon.
3. Pick out black seeds; they’re **not edible**.
4. Pulp darkens quickly—spritz with lime juice.
Culinary Uses
- Blitz pulp + coconut milk → **creamy smoothie**
- Churn with lime zest for **dairy-free sorbet**
- Fold into **chia pudding** or overnight oats
- Simmer with ginger for immune-boosting **soursop tea**
Flavour Pairings
- **Coconut, pineapple, passionfruit** (tropical bowls)
- **Mint & ginger** for contrast
- Dark chocolate in popsicles
- Greens like spinach in shakes (cuts earthy notes)
Buying & Storage
- Choose **light-green fruit with flexible spines; no black spots**.
- Ripen at room temp 2–3 days, then refrigerate **3 days**.
- Freeze seed-free pulp in freezer bags up to **8 months**.
- 1. Soursop
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