Soursop, a tropical fruit known for its unique flavor and potential health benefits, is increasingly popular in the United States.
But is it a good idea for those on a ketogenic diet?
With roughly 13.54 grams of net carbs per 100 g serving, Soursop doesn’t fit the bill for keto-friendly fruits.
Total and Net Carbs in Soursop
Net carbs refer to the number of carbohydrates in a food that the body absorbs.
You can calculate net carbs by subtracting the grams of fiber in a serving from the total carbohydrates.
Total Carbohydrates – Grams of Fiber = Net Carbohydrates
In the case of Soursop, there are 16.84 grams of total carbs and 3.3 grams of fiber per 100-gram serving, resulting in 13.54 grams of net carbs.
Since carbs are limited on a keto diet, most keto resources recommend keeping your daily carb intake to 5 to 10% of your total calorie intake.
For example, on a 2,000-calorie diet, you’re limited to 25-50 grams of carbs daily.
The net carbs in Soursop mean it’s not keto-friendly.
Nutrition Facts
| Serving Size | 100 grams |
| Calories | 66 |
| Protein | 1 gram |
| Total Fat | 0.3 grams |
| Total Carbohydrates | 16.84 grams |
| Fiber | 3.3 grams |
| Sugar | 13.54 grams |
It’s important to note that nutrient values can vary based on the brand and specific product.
Potential Health Benefits
Although Soursop is not a good fit for a keto diet, it does offer health benefits that can contribute to a balanced, healthy diet.
Boosts Immune System
Soursop is a good Vitamin C source, which is crucial in enhancing your immune system. A strong immune system can help your body fight off infections more effectively.
Aids in Digestion
The fiber content in Soursop helps to regulate your digestive system. Dietary fiber can help prevent constipation and promote regular bowel movements.
May Lower Heart Disease Risk
Soursop’s natural sugars and fiber contribute to its potential health benefits, including a lower risk of heart disease. Fiber helps to balance cholesterol levels, which is beneficial for heart health.
Rich in Antioxidants
Soursop is also rich in antioxidants, which are known to help fight cellular damage. Antioxidants neutralize harmful free radicals, protecting against various diseases and cancers.
Anti-Inflammatory Properties
The fruit has been studied for its potential anti-inflammatory effects, which could help alleviate symptoms of arthritis or other inflammatory diseases.
Stress Relief
Soursop leaves are often used in traditional medicine to treat stress and anxiety.
Some believe that compounds in the leaves can provide a calming effect, although scientific evidence is limited.
Keto Alternatives
If you’re on a keto diet and craving the unique taste of Soursop, consider these keto-friendly dessert alternatives:
- Avocado. Rich in healthy fats and fiber, avocados can be a good source of essential fatty acids and have a lower carbohydrate content.
- Berries. Among the best low-carb fruits, berries like strawberries can be a part of your keto-friendly fruit intake, offering flavor and essential vitamins.
Ways to Add to Your Keto Diet
Though Soursop itself isn’t keto-friendly, you can mimic its tropical flavor in keto-friendly recipes:
- Soursop Extract. Look for a sugar-free Soursop extract to add to keto-friendly smoothies or desserts. Always double-check the nutritional information to ensure it fits into your keto diet.
- Soursop-Flavored Tea. Consider a Soursop-flavored herbal tea as a carb-free way to enjoy the flavor while sticking to your keto diet.
The Bottom Line
With 13.54 grams of net carbs per 100 g serving, Soursop is incompatible with a strict keto diet.
However, Soursop is worth considering if you’re not strictly keto and are looking for a fruit rich in Vitamin C and fiber.