Soursop Calories & Nutrition Calculator

Soursop delivers 278mg potassium per 100g (6% DV) at just 66 kcal. The potassium-per-calorie ratio of 4.21mg/kcal exceeds banana (4.02mg/kcal), mango (2.80mg/kcal), and pineapple (2.18mg/kcal). One cup of soursop pulp (225g) provides 626mg potassium (13% DV) at 149 kcal ^[1].

Among Annona family fruits, soursop has the highest potassium: custard apple has 382mg but at 94 kcal (4.06mg/kcal), and cherimoya has 287mg at 75 kcal (3.83mg/kcal). Soursop's lower calorie cost gives it the best potassium efficiency in the family.

For food journaling, a cup of soursop pulp provides significant potassium — more than a large banana (487mg) but at similar calories (149 vs 121 kcal). The trade-off is the low availability of fresh soursop outside tropical regions.

A soursop fruit has approximately 32-35% edible pulp. A medium soursop weighing 500g yields about 160-175g of edible white flesh. The rest is thick green skin, fibrous core, and large dark seeds (50-200 seeds per fruit) ^[1][2].

This 32% edible ratio is one of the lowest among common fruits: jackfruit is about 30%, passion fruit about 50%, and pomegranate about 52%. Most common fruits (apple 85%, banana 64%, orange 73%) have much higher edible yields.

For food journaling, always weigh the extracted pulp, not the whole fruit. A 500g soursop logged at full weight would read as 330 kcal, but the actual edible portion is only 160g = 106 kcal — an overcount of more than 3x.

Soursop provides 20.6mg vitamin C per 100g — 23% DV. This is moderate: less than orange (53.2mg) and guava (228mg) but more than banana (8.7mg) and grape (3.2mg). A cup of pulp (225g) delivers 46mg vitamin C (51% DV) ^[1][3].

The vitamin C content is consistent across published analyses, ranging from 20-23mg per 100g. Unlike some tropical fruits where vitamin C varies dramatically by cultivar, soursop's vitamin C is relatively stable across regions.

For food journaling, a cup of soursop pulp provides about half the daily vitamin C requirement. This makes soursop a useful but not exceptional vitamin C source — pairing it with a citrus fruit or kiwi would cover the full daily value.

Soursop provides 3.3g fiber (12% DV) and 1.0g protein at 66 kcal per 100g. The fiber level exceeds mango (1.6g), pineapple (1.4g), and banana (2.6g). A cup of pulp (225g) delivers 7.4g fiber (26% DV) and 2.3g protein ^[1].

Among Annona family fruits: custard apple has more protein (2.06g) and fiber (4.4g) but at higher calories (94 kcal). Cherimoya has 1.57g protein and 3.0g fiber at 75 kcal. Soursop offers the best fiber-per-calorie ratio in the family at 0.05g/kcal.

For food journaling, soursop is a solid fiber contributor. A cup provides more fiber than two medium plums (1.8g total) or one medium banana (3.1g). The combination of 7.4g fiber + 626mg potassium from a single cup makes soursop a multi-nutrient entry.

Soursop provides 0.60mg iron (3% DV) and 21mg magnesium (5% DV) per 100g. Both are above average for tropical fruits: mango has 0.16mg iron and 10mg magnesium, papaya 0.25mg and 21mg, banana 0.26mg and 27mg ^[1][2].

A cup of soursop pulp (225g) delivers 1.35mg iron (8% DV) and 47mg magnesium (11% DV) — meaningful contributions from a fruit serving. Combined with 278mg potassium, soursop delivers three minerals at useful levels from a single food.

Soursop also provides 27mg phosphorus (4% DV) and 14mg calcium (1% DV) per 100g. While calcium is low, the combination of iron + magnesium + potassium + phosphorus makes soursop one of the more mineral-diverse tropical fruits for food journaling.