Nutritional Profile of Acerola (West Indian Cherry), Raw
Acerola, also known as the West Indian cherry, is a small, vibrant fruit packed with nutrients and an exceptionally high vitamin C content. This tropical fruit is a powerhouse of health benefits, making it a favorite ingredient in smoothies, desserts, and health-focused recipes. Below is a detailed breakdown of its nutritional values:
Nutritional Information
| Nutrient | Amount per 100g | Description |
|---|---|---|
| Energy (kcal) | 32.0 kcal | Low in calories, making it a great option for weight management. |
| Protein (g) | 0.4 g | Contains a small amount of protein, supporting overall nutrition. |
| Total Fat (g) | 0.3 g | Minimal fat content; includes essential fatty acids for healthy metabolism. |
| Saturated Fats (g) | 0.068 g | Negligible amount, contributing to its heart-friendly profile. |
| Carbohydrates (g) | 7.69 g | Provides a natural source of energy through carbohydrates. |
| Dietary Fiber (g) | 1.1 g | Supports digestive health and helps in maintaining a feeling of fullness. |
| Sugars (g) | 0.0 g | Contains negligible natural sugar, making it suitable for low-sugar diets. |
Minerals
| Mineral | Amount per 100g | Benefits |
|---|---|---|
| Calcium (mg) | 12.0 mg | Essential for strong bones and teeth. |
| Iron (mg) | 0.2 mg | Helps in oxygen transport and reducing fatigue. |
| Magnesium (mg) | 18.0 mg | Supports muscle and nerve function. |
| Phosphorus (mg) | 11.0 mg | Plays a role in energy metabolism and bone health. |
| Potassium (mg) | 146.0 mg | Aids in maintaining healthy blood pressure and muscle contractions. |
| Sodium (mg) | 7.0 mg | Very low sodium content supports heart health. |
| Zinc (mg) | 0.1 mg | Contributes to immune function and skin health. |
| Copper (mg) | 0.086 mg | Supports the formation of red blood cells and immune health. |
| Manganese (mg) | 0.0 mg | Present in negligible amounts. |
| Selenium (Β΅g) | 0.6 Β΅g | Plays a role in antioxidant defense systems. |
Vitamins
| Vitamin | Amount per 100g | Benefits |
|---|---|---|
| Vitamin C (mg) | 1677.6 mg | Exceptionally high levels; boosts immunity and supports skin health. |
| Vitamin A (Β΅g) | 38.0 Β΅g | Contributes to healthy vision and skin. |
| Thiamin (Vitamin B1) (mg) | 0.02 mg | Supports energy metabolism and nervous system function. |
| Riboflavin (Vitamin B2) (mg) | 0.06 mg | Aids in energy production and skin health. |
| Niacin (Vitamin B3) (mg) | 0.4 mg | Promotes cardiovascular and metabolic health. |
| Vitamin B6 (mg) | 0.009 mg | Essential for brain development and immune function. |
| Folate (Vitamin B9) (Β΅g) | 14.0 Β΅g | Vital for cell division and formation of red blood cells. |
| Vitamin B12 (Β΅g) | 0.0 Β΅g | Not present in acerola, common in animal-based foods. |
| Vitamin E (mg) | 0.0 mg | Minimal amounts; contributes to antioxidant defense in other dietary sources. |
| Vitamin D2 (Β΅g) | 0.0 Β΅g | Not present in acerola. |
Dietary Highlights
- Rich Source of Vitamin C: Acerola is one of the richest natural sources of vitamin C, with nearly 1677.6 mg per 100g, making it ideal for supporting immune health, collagen production, and antioxidant protection.
- Low Calorie and Fat Content: With only 32 kcal per 100g and minimal fat, it is perfect for those monitoring their calorie intake.
- Fiber Content: Though modest, the fiber content helps support digestion and adds bulk to meals.
Allergen Information
Acerola is generally safe for most individuals, but as with any fruit, it may cause reactions in those with specific sensitivities to cherries or related fruits. Ensure that it is consumed in moderate amounts to avoid potential stomach upset due to its high vitamin C content.
Dietary Preferences
Acerola is suitable for various dietary lifestyles, including:
- Vegan and Vegetarian Diets: 100% plant-based.
- Gluten-Free Diets: Naturally free from gluten.
- Low-Sodium Diets: Contains only 7 mg of sodium per 100g.
- Low-Fat and Low-Sugar Diets: Ideal for those monitoring fat or sugar intake.
Tips for Incorporation
- Add fresh acerola to smoothies for a tangy burst of flavor and nutrients.
- Use acerola puree as a natural vitamin C boost in desserts or sauces.
- Combine with other tropical fruits for a refreshing salad or juice blend.
Conclusion
Acerola is a nutrient-dense fruit that offers a wealth of health benefits, particularly due to its unparalleled vitamin C content. Whether youβre looking to enhance your immune sys
