Soursop (also known as graviola) is quickly becoming one of 2025’s trending superfruits—and for good reason. Native to the Caribbean and Central America, this green, spiky fruit hides a creamy, sweet pulp packed with vitamins, antioxidants, and powerful phytonutrients.
In this article, we’ll explore the top 7 science-backed health benefits of soursop, its nutritional value, side effects to watch out for, and how to enjoy it safely.
Soursop Nutrition Facts
Soursop Nutrition at a Glance (per 1 cup of pulp).
- Calories: 148 kcal
- Protein: 2.25 g
- Calcium: 31.5 mg
- Vitamin C: 46.4 mg
- Sugars: 30.5 g
- Fat: 0.7g
- Carbohydrates: 37.9g
- Potassium: 626 mg
Soursop is naturally low in fat and rich in fiber, making it a guilt-free tropical treat. Its high vitamin C and potassium content also contribute to immune support, blood pressure regulation, and post-exercise recovery.
Carbs and Fat
As mentioned above, there are almost 38 grams of carbohydrates per cup in soursop, which means it contains roughly a quarter of your recommended daily intake. Besides, the amount of fat is almost non-existence, relieving stress for anyone worried about soursop.
Vitamins and Minerals
Soursop is filled with micronutrients, such as Vitamin C, Potassium. The USDA recommends 90 and 626 milligrams intakes to support your immune system, blood pressure regulation and workout recovery.
Interestingly, these nutrients contain various benefits for one’s well-being. Not only that, soursop has numerous phytonutrients that can fight diseases that cause certain types of tumors, enhance eye wellness and improve overall health.
7 Science-Backed Health Benefits of Soursop
Let’s break down the top health benefits of this tropical fruit based on scientific research and modern studies.
1. Contains Anti-Inflammatory Compounds
Looking for a means to combat inflammation? Soursop is the solution for that. A 2014 study by the U.S. National Library of Medicine revealed that soursop extract reduces inflammation and pain responses in lab tests. While research on humans is still ongoing, these findings suggest potential for managing conditions like arthritis and swelling naturally.
2. Supports Digestive Health
Thanks to its high fiber content, soursop can promote regular bowel movements and prevent constipation. It may also act as a natural diuretic, helping to flush out toxins from the gut and improve digestive efficiency.
3. Helps Regulate Blood Sugar & Pressure
A study showed that soursop extract significantly lowered blood sugar levels in animal trials—up to five times more than standard controls.
It also contains potassium and magnesium, which work together to regulate blood pressure, support heart health, and improve circulation.
4. May Contain Cancer-Fighting Properties
Many studies were done to find organic composites as clues to fight cancer, and soursop is one of them. Similar to raspberry, it has been widely studied as an alternative for risk reduction for cancer. Additionally, scientists were able to extract leukemia cells, which have stopped the expansion and formation of cancer cells.
Soursop contains acetogenins, powerful natural compounds that have been shown in lab studies to inhibit the growth of cancer cells—particularly in leukemia, breast, and colon cancers.
However, solid affirmation on human data is nowhere to be seen. Although experts from Cancer Treatment Centers of America notices some unsubstantial statements associated with soursop, drugs constructed from synthesized from soursop plants are proved to be more likely effective rather than the regular consumption of fruit or tea made from its leaves.
⚠️ Important note: While lab results are promising, there’s no definitive clinical evidence for soursop’s effectiveness in cancer treatment. Use as a complementary approach, not a cure.
5. Boosts Eye Health
With antioxidants like vitamin C, E, zinc, and beta-carotene, soursop may help reduce the risk of macular degeneration and cataracts—two of the most common age-related vision issues.
6. Enhances Immunity
The high vitamin C concentration in soursop boosts immune cell production and acts as an antioxidant shield against free radicals, helping your body fight infections faster.
7. May Improve Sleep & Reduce Stress
Traditional medicine has long used soursop tea as a calming remedy. Modern studies suggest its natural compounds may support GABA receptors in the brain, helping reduce stress and promote better sleep quality.
Soursop Side Effects: Cautions Before Consumption
Side Effects & Safety Tips
While soursop is generally safe, use caution if you:
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Are undergoing medical imaging (may interfere with radioactive tracers)
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Are taking blood pressure or diabetes medication (can intensify effects)
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Are allergic to tropical fruits
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⚠️ Never eat the seeds – they contain potentially toxic compounds
To top it off, a general warning for anyone with allergies: ”any food that contains protein can theoretically be allergenic”.
How to Eat Soursop
When buying a soursop, it is better to pick one that is slightly soft. It will be best if you let soursop ripen for a couple of days before consuming. Smoothies are another means for enjoying the health benefits of soursop. There are many great recipes out there.
However, due to its overwhelming sweet flavor, soursop is often enjoyed raw.
There are several ways to eat soursop, but as a reminder, the seeds can be poisonous. Other than that, eat the flesh raw or extract the juice.
Final Thought
Soursop is more than just a tropical delicacy — it’s a nutritional powerhouse with promising health benefits. While more research is needed for some claims, incorporating soursop into your diet—whether fresh or in juice form—can be a smart wellness move.
Hope you enjoy the article. Let us know what kind of fruit should we write next in the comment section below, and don’t hesitate if you have any questions!
Tan Do is a global beverage ODM/OEM manufacturer and supplier located in Vietnam. Since 1996, we have built trust and credibility not only throughout Vietnam but also in many parts of the world. Leveraging state-of-the-art technology, we have crafted thousands of products that align with ISO, HACCP, HALAL, FDA, and many other standards.
