What are the Nutritional Facts about Star Fruit?
Star fruit, also known as carambola, is a tropical fruit native to Southeast Asia. Known for its distinctive star shape when sliced, this juicy fruit offers a unique sweet and tart flavor. Beyond its appealing appearance and taste, star fruit is a nutrient-dense food, providing an array of vitamins, minerals, and other beneficial plant compounds while remaining low in calories and fat. For a standard 100-gram serving, the raw fruit contains only 31 calories, making it a favorable choice for weight management.
Macronutrient Profile
Star fruit's nutritional value is primarily defined by its low caloric content and high water percentage, approximately 91%.
- Calories and Fat: A 100-gram portion contains just 31 calories and a negligible 0.33 grams of fat. This low-fat profile makes it an excellent addition to a heart-healthy diet.
- Carbohydrates and Fiber: Each 100-gram serving provides about 6.73 grams of carbohydrates, including 2.8 grams of dietary fiber. The high fiber content aids in digestive health, promotes feelings of fullness, and helps regulate blood sugar levels.
- Protein: Star fruit contains a small amount of protein, with approximately 1.04 grams per 100-gram serving.
Vitamin and Mineral Content
Star fruit is packed with essential vitamins and minerals that contribute to its numerous health benefits.
- Vitamin C: The fruit is an exceptional source of vitamin C, a powerful antioxidant that supports immune function, promotes skin health, and protects against cellular damage. A single medium-sized fruit (about 91 grams) can supply around 31.3 mg of vitamin C, which is a significant portion of the recommended daily intake.
- Vitamins A and B-Complex: It contains smaller amounts of vitamin A, as well as B-vitamins like pantothenic acid (B5), folate (B9), riboflavin, and pyridoxine (B6). These vitamins play crucial roles in metabolism, cell development, and overall nervous system function.
- Potassium: Star fruit is a source of potassium, an electrolyte vital for controlling heart rate, regulating blood pressure, and maintaining fluid balance in the body.
- Other Minerals: It provides smaller quantities of other important minerals, including magnesium, phosphorus, iron, and zinc.
Comparison Table: Star Fruit vs. Orange (Per 100g)
| Nutrient | Star Fruit | Orange | Purpose/Benefit |
|---|---|---|---|
| Calories | 31 kcal | 47 kcal | Low-calorie for weight management |
| Dietary Fiber | 2.8 g | 2.4 g | Promotes digestive health and satiety |
| Vitamin C | 34 mg | 53.2 mg | Antioxidant for immune support |
| Potassium | 133 mg | 181 mg | Supports heart and nerve function |
| Carbohydrates | 6.73 g | 11.8 g | Provides energy |
| Oxalate Content | High | Low | High oxalate can be harmful to those with kidney issues |
Beneficial Plant Compounds
In addition to vitamins and minerals, star fruit contains a host of other beneficial plant compounds. These include:
- Antioxidants: The fruit is rich in quercetin, gallic acid, and epicatechin, which have potent antioxidant properties. These compounds help neutralize free radicals, reduce oxidative stress, and may offer protection against chronic diseases.
- Polyphenols: These are naturally occurring compounds in plants that have various health benefits, including reducing inflammation and protecting cardiovascular health.
- Saponins, Flavonoids, and Tannins: The fruit, leaves, and roots contain these compounds, which also have antioxidant and anti-inflammatory properties.
Precautions: Who Should Avoid Star Fruit?
While beneficial for most, star fruit is not suitable for everyone, and it contains high levels of oxalates and a neurotoxin called caramboxin, which are particularly dangerous for individuals with kidney problems.
Individuals with kidney disease: People with impaired kidney function cannot effectively filter out oxalates and caramboxin. This can lead to serious health complications, including:
- Star fruit toxicity, causing neurological issues like confusion and seizures.
- Accumulation of oxalates, leading to kidney stone formation or damage.
Individuals on certain medications: Similar to grapefruit, star fruit can interfere with the metabolism of specific drugs, including some statins and benzodiazepines. Anyone taking prescription medication should consult a healthcare provider before consuming star fruit.
Conclusion
Star fruit is a delicious and nutritious tropical fruit, offering a rich source of vitamins, fiber, and powerful antioxidants for most healthy individuals. Its low-calorie, low-fat profile makes it an excellent choice for a balanced diet. However, due to its high oxalate content and the presence of a neurotoxin, it is crucial for those with any form of kidney disease or those on certain medications to avoid star fruit completely. For others, enjoying this unique fruit in moderation can contribute to overall well-being and a healthier lifestyle.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional regarding any dietary changes, especially if you have pre-existing health conditions or are taking medication.
