Carambola (Starfruit) Raw: Nutritional Information and Benefits
Carambola, commonly known as starfruit due to its distinctive star-like cross-section, is a tropical fruit cherished for its refreshing taste and versatile culinary applications. Below is a detailed breakdown of its nutritional content, highlighting its benefits and role in a balanced diet.
Nutritional Breakdown (per 100 grams)
| Nutrient | Amount | Unit | Health Benefits |
|---|---|---|---|
| Energy | 31.0 | kcal | A low-calorie fruit, ideal for weight-conscious diets. |
| Protein | 1.04 | g | Contributes to muscle repair and general body functions. |
| Fat (Total) | 0.33 | g | Contains negligible fats, making it heart-healthy. |
| Β – Saturated | 0.019 | g | Minimal saturated fat content supports cardiovascular health. |
| Carbohydrates | 6.73 | g | Provides a quick source of natural energy. |
| Β – Sugar | 3.98 | g | Naturally occurring sugars offer a mild sweetness. |
| Dietary Fiber | 2.8 | g | Aids in digestion and promotes gut health. |
| Calcium | 3.0 | mg | Strengthens bones and teeth. |
| Iron | 0.08 | mg | Plays a role in oxygen transport and red blood cell production. |
| Magnesium | 10.0 | mg | Essential for muscle function and energy metabolism. |
| Phosphorus | 12.0 | mg | Vital for bone health and energy storage. |
| Potassium | 133.0 | mg | Helps maintain proper fluid balance and supports heart health. |
| Sodium | 2.0 | mg | Extremely low sodium content makes it suitable for low-salt diets. |
| Zinc | 0.12 | mg | Supports immune system function and wound healing. |
| Copper | 0.137 | mg | Contributes to iron absorption and energy production. |
| Manganese | 0.037 | mg | An antioxidant that supports metabolism and bone formation. |
| Selenium | 0.6 | Β΅g | Aids in thyroid function and protects cells from oxidative stress. |
| Vitamin C | 34.4 | mg | Boosts immunity and promotes healthy skin and collagen production. |
| Vitamin B1 (Thiamin) | 0.014 | mg | Supports energy production and nerve function. |
| Vitamin B2 (Riboflavin) | 0.016 | mg | Plays a role in energy release from food. |
| Niacin (Vitamin B3) | 0.367 | mg | Essential for skin health and energy metabolism. |
| Vitamin B6 | 0.017 | mg | Helps in brain development and supports the immune system. |
| Folate (Vitamin B9) | 12.0 | Β΅g | Crucial for DNA synthesis and prenatal health. |
| Vitamin B12 | 0.0 | Β΅g | Not present, making it important to combine with B12-rich foods in vegetarian diets. |
| Vitamin A | 3.0 | Β΅g | Contributes to vision health and immune support. |
| Vitamin E | 0.15 | mg | An antioxidant that protects cells from damage. |
| Vitamin D2 | 0.0 | Β΅g | Not present; supplementation may be needed for optimal bone health. |
Dietary Benefits
- Low Calorie & Fat Content: Perfect for those managing weight or following heart-friendly diets.
- Rich in Vitamin C: A powerful antioxidant that strengthens the immune system and enhances skin health.
- High Fiber Content: Supports digestion, regulates blood sugar, and promotes a feeling of fullness.
- Packed with Micronutrients: Contains vital minerals like potassium, magnesium, and calcium, essential for overall well-being.
Allergen Information
Carambola is generally considered a safe fruit for most individuals. However:
- Kidney Disease Caution: It contains oxalates, which may be harmful to individuals with impaired kidney function or those prone to kidney stones. Consult a healthcare provider before consumption.
- No Common Allergens: It is free from gluten, dairy, nuts, and other typical allergens, making it a safe choice for people with food sensitivities or allergies.
Dietary Preferences
- Vegetarian & Vegan-Friendly: Ideal for plant-based diets.
- Low Glycemic Index: Suitable for individuals managing diabetes when consumed in moderation.
- Gluten-Free: A natural and safe choice for gluten-sensitive individuals or those with celiac disease.
Advice for Culinary Use
Carambola can be enjoyed in several ways:
- Fresh: Sliced and eaten raw as a refreshing snack.
- Salads: Adds a sweet and tangy twist to fruit or green salads.
- Juices & Smoothies: Blends well with other fruits for a tropical flavor.
- Desserts: A delightful garnish or ingredient for fruit tarts and cakes.
- Savory Dishes: Complements seafood or poultry in sauces and marinades.
Conclusion
Carambola is not only visually stunning but also a nutrient-packed fruit that can enhance a variety of dishes while promoting health and wellness. Its unique combination of low-calorie content, essential vitamins, and minerals makes it a perfect addition to any diet. Whether youβre savoring it as a standalone snack or incorporating it into creative recipes, starfruit offers a stellar way to eat healthily.
