Is Pandan Fruit Good for You? Exploring the Nutritional Benefits

December 23, 2025 •

3 min read

Beta-carotene content can be incredibly high in some varieties, providing up to 80% of the daily value per 100 grams. This raises a question: is pandan fruit good for you, and what are its potential health advantages?

Quick Summary

Pandan fruit, or hala fruit, is a nutrient-rich tropical food source, packed with antioxidants, vitamins, and fiber. The fruit may offer benefits for eye health, boost the immune system and support digestion, if prepared safely.

Key Points

Nutrient-Rich: Pandan fruit offers beta-carotene, vitamins C, B, fiber, and minerals.
High in Antioxidants: Contains polyphenols and flavonoids that protect against chronic diseases.
Supports Eye Health: High beta-carotene is beneficial for vision and overall eye health.
Aids Digestion: Fiber content supports a healthy gut and regular bowel movements.
Requires Proper Preparation: Some varieties need to be cooked to be safe to eat.
Distinct from Leaves: Used for flavoring, whereas pandan fruit is consumed for its nutritional value.

Understanding Pandan Fruit

Pandan fruit comes from the Pandanus tree, commonly known as screwpine, native to tropical and subtropical areas. Unlike pandan leaves (Pandanus amaryllifolius), known for their aroma in cooking, the fruit is a large, segmented cluster, often called hala fruit.

Historically, the fruit has been a dietary staple in Pacific Island and Southeast Asian communities. The individual segments or keys contain a pulp that can be eaten raw, cooked, or made into a paste. The nutritional content and how it's eaten vary by species and region, making it a diverse food source.

Nutritional Composition: Key Vitamins and Nutrients

Pandan fruit contains compounds that contribute to its potential health properties. A 100g serving of the edible pulp can contain notable amounts of key nutrients, particularly in processed paste form.

Vitamins: The fruit is a good source of beta-carotene, which the body converts to vitamin A, vital for eye health and immune function. It also provides vitamins C, B1 (thiamin), B2 (riboflavin), and B3 (niacin).
Antioxidants: Rich in polyphenols, flavonoids, and other antioxidants, pandan fruit helps combat oxidative stress and protects against cellular damage.
Fiber: Significant dietary fiber in pandan fruit promotes digestion and supports regular bowel movements.
Minerals: It provides minerals such as iron, calcium, and phosphorus, essential for various bodily functions.

Potential Health Benefits of Pandan Fruit

Pandan fruit shows potential health benefits based on traditional use and preliminary research:

Supports Eye Health: Its high beta-carotene content is beneficial for maintaining good vision and preventing age-related macular degeneration.
Boosts the Immune System: Antioxidants and vitamins help strengthen the body's defenses against infections.
Aids Digestive Health: High fiber levels promote a healthy gut and can relieve indigestion and constipation.
Exhibits Anti-Inflammatory Effects: Antioxidants may reduce chronic inflammation, which is a risk factor for diseases.
Helps Manage Blood Sugar: Traditional uses and some studies suggest it may help regulate blood glucose levels.
Provides Antioxidant Protection: Powerful antioxidants neutralize free radicals, potentially lowering the risk of chronic diseases such as cancer and heart disease.

Safe Consumption of Pandan Fruit

While pandan leaves are commonly used and generally safe, some fruit varieties need special preparation because of calcium oxalate crystals, which can cause irritation.

Cook Thoroughly: Boiling or roasting the fruit helps break down these oxalate crystals, making the pulp safer.
Consume in Moderation: Overconsumption, particularly of raw fruit, could lead to digestive upset.
Process into a Paste or Drink: The cooked pulp can be made into a paste or dried into flour, as used in Pacific cultures.

Comparison: Pandan Fruit vs. Pandan Leaves

Both parts of the pandan plant have unique benefits. The leaves are prized for their aromatic flavor, while the fruit is valued for its dense nutrient content.


Feature	Pandan Fruit	Pandan Leaves
Primary Use	Consumed for nutritional pulp; raw (certain varieties), cooked, or made into paste	Used as a flavoring agent for rice, desserts, and savory dishes; also brewed into tea
Key Nutrients	High in beta-carotene (vitamin A), fiber, and minerals like iron and calcium	Rich in essential oils, polyphenols, and other antioxidants
Required Preparation	Some varieties require cooking to remove oxalate crystals	Can be used fresh, frozen, dried, or as an extract; generally safe
Taste Profile	Fruity, often a mix of mango, pineapple, and banana, especially when cooked	Mild, nutty, vanilla-like aroma

Conclusion: Is Pandan Fruit Good for You?

Pandan fruit is good for you, particularly the edible pulp from cultivated varieties. It is a nutritious tropical fruit, rich in antioxidants, beta-carotene (for vitamin A), and dietary fiber, supporting eye health, immune function, and digestion. Proper preparation, including cooking, is essential to mitigate risks from natural oxalate content. Pandan fruit can be a healthy and flavorful addition to a balanced diet when enjoyed correctly.

For more information on the uses of pandan, see this article on Healthline.

Frequently Asked Questions

No, pandan fruit and leaves come from different species. Leaves are Pandanus amaryllifolius and used for flavoring, while the fruit comes from other species.

The taste varies, but when cooked, it often has a sweet, fruity flavor with hints of mango, pineapple, and banana.

Some varieties can be eaten raw, but it's generally safer to cook the fruit first, especially wild-harvested types, to eliminate irritation.

Pandan is generally safe in culinary amounts. Excessive consumption of the raw fruit might cause digestive upset. Allergic reactions are also possible.

Some traditional uses and studies suggest pandan may help regulate blood glucose levels, but more research is needed.

Limited research exists on the safety of pandan fruit for pregnant or breastfeeding women. Consult a healthcare provider before use.

Pandan fruit can be boiled, roasted, or baked. The cooked pulp can be made into a paste, juice, or flour. Proper cooking removes irritating oxalates.