Per 100 g, sugar apple (Annona squamosa) provides ~94 calories, 23.6 g carbs, 2.4 g fiber, and about 36 mg vitamin C.
Fat
Calories
Vitamin C
Chilled Pulp Bowl
- Spoon from ripe segments
- Top with yogurt or curd
- Add toasted nuts
Mild
Smoothie Base
- Purée, then strain seeds
- Blend with milk or water
- No added sugar needed
Balanced
Lime & Salt Snack
- Chill the pulp
- Pinch of salt
- Squeeze of lime
Zesty
Annona Squamosa Nutritional Profile: Per 100 G Breakdown
Sugar apple goes by many names across markets—sweetsop, sitaphal, atis—but the label on the produce crate points to one species: Annona squamosa. Below you’ll find a clear breakdown of the energy, macros, vitamins, and minerals you get in a typical 100-gram portion of the creamy pulp.
| Nutrient | Amount | %DV* |
|---|---|---|
| Energy | 94 kcal | — |
| Carbohydrate | 23.6 g | — |
| Dietary Fiber | 2.4 g | 9% |
| Total Sugars | ~21 g | — |
| Protein | 2.1 g | 4% |
| Fat | 0.3 g | 0% |
| Vitamin C | 36 mg | 40% |
| Vitamin B6 | 0.20 mg | 12% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Potassium | 382 mg | 8% |
| Magnesium | 21 mg | 5% |
| Calcium | 30 mg | 2% |
| Sodium | 4 mg | 0% |
*Daily Values based on a 2,000-calorie diet.
Carbs, Fiber, And Natural Sugars
The flesh is carb-forward. A 100-gram portion delivers about 23.6 grams of carbs, with roughly 2.4 grams as fiber and the rest as natural sugars. That balance gives a sweet bite without much fat. The measured glycemic index sits near the low-to-mid 50s, which tracks with the solid fiber for a fruit this sweet.
These numbers come from lab-based tables used across food labels and diet trackers. Values reflect edible pulp only. Fresh.
Vitamins And Minerals Snapshot
C stands out here. At about 36 milligrams per 100 grams, the fruit covers a large slice of a day’s need. Potassium shows up in useful amounts as well—about 382 milligrams per 100 grams—along with smaller helpings of magnesium, calcium, and phosphorus. The B-vitamin trio of B1, B2, and B6 appears in modest amounts for a fresh fruit.
Portions, Cups, And A Real-World Plate
Portion sizes swing with fruit size. A small fruit around 155 grams of edible pulp lands near 146 calories, roughly 36 grams of carbs, and 6–7 grams of fiber. One full metric cup of pulp weighs close to 250 grams and lands near 235 calories.
| Serving | Approx. Weight | Calories |
|---|---|---|
| 1 fruit (small) | 155 g pulp | ~146 kcal |
| 1 cup pulp | 250 g | ~235 kcal |
| 2 tbsp pulp | 30 g | ~28 kcal |
Buying, Ripeness, And Prep Tips
Pick fruit that yields to a gentle press and smells fragrant at the stem. Segments should separate cleanly, and seeds lift out with a spoon. Chill ripe pulp for the best texture. For smoothies, thin with water or milk and skip added sugar—the flesh carries enough sweetness on its own.
Allergy And Safety Notes
A quick safety note: only the creamy pulp is food. Seeds and peel aren’t for eating. Compounds known as annonaceous acetogenins concentrate in the seeds, and case reports describe eye irritation after accidental seed contact during home remedies. Keep seeds away from grinders and children.
Easy Ways To Use The Pulp
Meal ideas are simple. Spoon chilled pulp over yogurt with toasted nuts, blend a small cup into an oat shake, or fold through warm porridge with a pinch of cinnamon. Lime brightens the sweetness; a pinch of salt brings balance.
Macronutrient Details That Matter
Most calories here come from carbohydrate, with minimal fat and modest protein. The fat that does appear tilts toward oleic acid and a touch of linoleic acid in tiny amounts. Protein lands near two grams per 100 grams, which lines up with many soft tropical fruits. The combo gives a creamy mouthfeel without butterfat.
Natural Sugars In Context
The sweetness comes from a mix of fructose and glucose that rides alongside fiber and water. That pairing slows the rush. Many shoppers pair a half cup with Greek yogurt or cottage cheese to add protein, which steadies the curve even more.
Vitamin C In Daily Life
One small bowl of pulp can deliver roughly one third to one half of a day’s target for adults. If you care about iron absorption from plant foods, this fruit helps; C boosts non-heme iron uptake. You can read plain-language Vitamin C guidance from the NIH for background on daily targets and upper limits.
Other Micronutrients At A Glance
Potassium near 382 milligrams per 100 grams nudges the plate toward a friendlier sodium-to-potassium ratio. Magnesium sits near the low twenties per 100 grams, with trace copper and a dash of folate. None of these numbers are sky-high on their own; the win comes from adding fruit servings across the day.
Buying And Storage
Look for fruit that shifts from hard to gently springy over a day or two on the counter. Skin color varies by cultivar, so go by touch and aroma rather than hue alone. Once the segments loosen and the scent blooms, move it to the fridge and eat within two days for peak texture.
Prep Shortcuts
Slice around the equator, twist, and pop the halves apart. Scoop the pulp with a spoon, flicking out seeds as you go. A mesh strainer helps if you plan to purée the flesh for smoothies or a light mousse.
Smart Pairings
Creamy dairy balances the sweetness. Lime or passion fruit adds lift. Nuts bring crunch, while cardamom and cinnamon play well.
Label Notes And %DV
Food labels use one Daily Value for adults. %DV for vitamin C near 40 per 100 grams reflects a 90-milligram yardstick on many labels.
Regional Names And Season
Markets list it as sugar apple, sweetsop, atis, or sitaphal. Supply peaks in warm months across the tropics. Flavor shifts by cultivar.
How It Fits A Balanced Day
Think in portions. A half cup pairs well with breakfast oats. A full cup works as a dessert swap after lunch. Add a pinch of salt and a squeeze of lime over chilled segments for an easy after-dinner treat. The water content leaves you refreshed without a heavy feel.
Bottom Line For Everyday Eating
If you enjoy tropical fruit that leans sweet yet offers fiber and a sturdy dose of vitamin C, this one fits. Use the tables here as a quick reference, then adjust portions to your taste and day.