What Is Soursop?

Soursop (Annona muricata) is a tropical fruit native to Central and South America, particularly in the tropical regions. It is characterized by its spiky green exterior and soft, white, fibrous pulp. With the appearance of a larger, more spiky kiwi fruit that can weigh up to 10 pounds, soursop’s flavor is often described as a mix of strawberry and pineapple with subtle citrus notes, making it a popular addition to smoothies, juices, and desserts.

It’s important to note that inside the flesh of the fruit, you’ll find large, black seeds that are considered toxic and therefore should be removed before eating.

Soursop can be consumed as a whole food, extracted into teas and tinctures, or in supplement form. In this way, both the fruit and its leaves are eaten whole (minus the toxic seeds), and they are also used in traditional herbal remedies believed to support wellness and immunity. ^[1] Mutakin Mutakin, Rizky Fauziati, Fahrina Nur Fadhilah, Ade Zuhrotun et. al Pharmacological Activities of Soursop (Annona muricata Lin.). Molecules. 2022;27(4):1201. Published 2022 Feb 10. doi:10.3390/molecules27041201.

Because it is rich in health-promoting compounds called phytochemicals, soursop flesh and its leaves have been used in herbal medicine to treat various ailments. These include the use for headaches, infections, digestive problems, pain, inflammation, high blood pressure, high blood sugar, and more. However, human research is lacking on many of its purported uses.

Soursop Nutrition Facts

Soursop fruit nutrition stands out with its essential vitamins, minerals, and other plant compounds. Compared to many other fruits, it is higher in calories and sugar, but rich in fiber and minerals such as potassium and magnesium.

One cup of raw soursop contains the following nutrients: ^[2] FoodData Central. USDA. Soursop, raw.

• Calories: 148 kcal
• Protein: 2.25 g
• Carbs: 37.8 g
• Fiber: 7.42 g
• Sugar: 30.4 g
• Calcium: 31.5 g
• Iron: 1.35 mg
• Vitamin C: 46.4 mg
• Potassium: 626 mg
• Magnesium: 47.2 mg

Overall, soursop is a nutrient-rich fruit high in antioxidants, fiber, and vitamin C, which supports immunity, digestion, and overall health.

Soursop Health Benefits

If you’re asking yourself, “is soursop good for you?” you’ve come to the right place. Soursop is rich in vitamins, minerals, and other naturally occurring plant compounds, including acetogenins, flavonoids, and alkaloids, which may provide additional health benefits. Here are some of the most well-known soursop medicinal properties.

1. Boosts Immunity

Soursop is rich in vitamin C, which supports immune function and helps the body defend against infections. One cup of soursop contains approximately 45 mg of vitamin C, which is over half of your daily recommended amount. ^[2] FoodData Central. USDA. Soursop, raw.

2. Supports Digestive Health

The high fiber content in soursop pulp, at almost eight grams per cup, may promote healthy digestion and regular bowel movements. If you suffer from constipation or bowel irregularity, including soursop as part of a fiber-rich diet may be especially helpful. ^[3] Barber TM et al. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10):3209. Published 2020 Oct 21. doi:10.3390/nu12103209

3. May Have Anti-Cancer Properties

One of the most purported benefits of soursop fruit is its claimed anti-cancer properties. Soursop is rich in acetogenins, a class of natural compounds with potential anti-cancer properties. However, human research on this effect is limited, and the majority of studies are confined to laboratory and animal experiments. ^[4] Mutakin M et al. Pharmacological Activities of Soursop (Annona muricata Lin.). Molecules. 2022;27(4):1201. Published 2022 Feb 10. doi:10.3390/molecules27041201 While some researchers say these compounds have the ability to decrease cancer growth, chronic exposure to them poses the risk of toxicity to the nervous system. ^[5] Lima NN das Cet al. Acetogenins from Annonaceae plants: potent antitumor and neurotoxic compounds. PharmaNutrition. 2022;20:100295. doi:https://doi.org/10.1016/j.phanu.2022.100295

Always speak to your doctor for guidance regarding any and all cancer treatments.

4. Reduces Inflammation

Soursop is rich in antioxidants, including flavonoids and alkaloids, which may help reduce inflammation in the body. However, further studies are needed to determine the effects on humans, as most have been done in animals. ^[6] Santos IL et al. Soursop (Annona muricata) Properties and Perspectives for Integral Valorization. Foods. 2023;12(7):1448. Published 2023 Mar 29. doi:10.3390/foods12071448

5. May Lower Blood Sugar

Animal studies suggest that soursop may help lower blood glucose levels; however, human research is lacking, so it should not be used as a replacement for diabetes treatments. ^[7] Son Y et al. Ameliorative Effect of Annona muricata (Graviola) Extract on Hyperglycemia-Induced Hepatic Damage in Type 2 Diabetic Mice. Antioxidants (Basel). 2021;10(10):1546. Published 2021 Sep 29. doi:10.3390/antiox10101546 If you need help managing your blood sugar, speak to your doctor or diabetes expert first for an individualized plan. ^[7] Son Y et al. Ameliorative Effect of Annona muricata (Graviola) Extract on Hyperglycemia-Induced Hepatic Damage in Type 2 Diabetic Mice. Antioxidants (Basel). 2021;10(10):1546. Published 2021 Sep 29. doi:10.3390/antiox10101546

6. May Help Lower Blood Pressure

Soursop provides potassium and magnesium, minerals linked to heart health and natural blood pressure regulation. A small human study found that drinking one cup of soursop fruit juice per day for three months resulted in a decrease in both systolic and diastolic blood pressure (the top and bottom blood pressure numbers, respectively). Although this was a small study, the results suggest the potential benefits of a potassium-rich diet that includes soursop for maintaining blood pressure health. ^[8] Alatas H et al. The effects of soursop supplementation on blood pressure, serum uric acid, and kidney function in a prehypertensive population in accordance with the 2017 ACC/AHA guideline. J Hum Hypertens. 2020;34(3):223-232. doi:10.1038/s41371-019-0235-6

7. Promotes Skin Health

Soursop may also support healthy skin with its rich content of antioxidants and vitamin C. These nutrients are essential for promoting collagen production, the structural protein that provides support and strength to the skin. ^[9] Boo YC. Ascorbic Acid (Vitamin C) as a Cosmeceutical to Increase Dermal Collagen for Skin Antiaging Purposes: Emerging Combination Therapies. Antioxidants. 2022; 11(9):1663. https://doi.org/10.3390/antiox11091663

8. May Help Fight Infections

Some test-tube studies have shown that soursop extracts possess antibacterial and antifungal properties. For example, one study showed soursop reduced the risk of Streptococcus oral infections, otherwise known as strep throat. However, more human studies are needed to confirm these specific benefits. ^[4] Mutakin M et al. Pharmacological Activities of Soursop (Annona muricata Lin.). Molecules. 2022;27(4):1201. Published 2022 Feb 10. doi:10.3390/molecules27041201

9. Supports Weight Management

Like most fruits, soursop is relatively low in calories and high in fiber, which can keep you full and support weight loss. ^[10] Miketinas DC et al. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117 However, it’s higher in sugar and calories compared to other fruits, so it should still be consumed in moderation.

10. May Reduce Stress

Many of us are looking for a less stressful life. Animal studies suggest that soursop may positively affect serotonin and dopamine levels, which can reduce feelings of stress and improve mood. ^[11] Al Omairi NE et al. Soursop fruit extract mitigates scopolamine-induced amnesia and oxidative stress via activating cholinergic and Nrf2/HO-1 pathways. Metab Brain Dis. 2019;34(3):853-864. doi:10.1007/s11011-019-00407-2 For this reason, many have used soursop leaves as a mild sedative or calming tea. However, this approach has shown limited effectiveness in humans.

11. Enhances Energy

Soursop contains natural sugars and B vitamins, providing a quick source of energy to help you through the mid-afternoon slump. ^[2] FoodData Central. USDA. Soursop, raw. When eaten as part of a balanced diet, soursop can support energy for an active lifestyle.

How to Eat Soursop

Soursop fruit

The most common way to enjoy soursop is by eating the raw pulp (always remember to scoop out the toxic seeds first). Simply slice the fruit in half, remove the seeds, and scoop out the soft flesh with a spoon. You can also blend the fruit with heavy cream to make ice cream, mix it into your oatmeal, yogurt, or cottage cheese, or bake it into quick breads or cakes for a sweet and tangy flavor.

Soursop juice or smoothies

Many people also blend soursop pulp into smoothies or juices to highlight its sweet-tart flavor. ^[14] Al Kazman BSM et al. Identification of Annonaceous Acetogenins and Alkaloids from the Leaves, Pulp, and Seeds of Annona atemoya. Int J Mol Sci. 2023;24(3):2294. Published 2023 Jan 24. doi:10.3390/ijms24032294 Soursop pairs well with other tropical fruits, such as mango, pineapple, or coconut, for an island-like drinkable experience.

How to buy and store soursop

When buying soursop, look for a fruit that is slightly soft but not mushy, similar to a ripe avocado. If the fruit is still firm, let it ripen at room temperature on the counter or in a bowl until it gives slightly when gently pressed. Once ripe, store soursop in the refrigerator and consume it within 1–2 days for optimal taste and texture. The pulp can also be frozen for later use.

Soursop serving size

A suggested serving for soursop is about ½ to 1 cup of fresh soursop pulp per day. This provides antioxidants, fiber, and vitamin C without overdoing it on the natural sugars it contains.

Safety, Side Effects, and Precautions

While eating raw soursop in moderation is generally considered safe, there are a few important precautions to be aware of, especially for those in certain groups.

Those who are pregnant or breastfeeding should avoid soursop due to a lack of research on its safety in this population and the potential risks to fetal and infant health. ^[12] Soursop Uses, Benefits & Dosage - Drugs.com Herbal Database. Drugs.com. In addition, those with neurological conditions like Parkinson’s should avoid soursop, as chronic consumption of soursop in any form may increase the risk of Parkinson-like symptoms. ^[13] Padmanabhan P, Paliyath G. Annonaceous Fruits. Encyclopedia of Food and Health. Published online 2016:169-173. doi:https://doi.org/10.1016/b978-0-12-384947-2.00031-3

Soursop contains compounds called acetogenins, which may contribute to nerve damage or Parkinson-like symptoms when consumed in excess. ^[13] Padmanabhan P, Paliyath G. Annonaceous Fruits. Encyclopedia of Food and Health. Published online 2016:169-173. doi:https://doi.org/10.1016/b978-0-12-384947-2.00031-3 The seeds and leaves of soursop also contain compounds called alkaloids, which can be toxic to the kidneys and nervous system when consumed regularly. ^[14] Al Kazman BSM et al. Identification of Annonaceous Acetogenins and Alkaloids from the Leaves, Pulp, and Seeds of Annona atemoya. Int J Mol Sci. 2023;24(3):2294. Published 2023 Jan 24. doi:10.3390/ijms24032294

Lastly, soursop may interact with certain diabetes and blood pressure-lowering medications. ^[15] Graviola / Soursop. Utep.edu. Published 2014.

Overall, proceed with caution when it comes to soursop supplements and teas, as these may pose a higher risk of neurotoxicity compared to eating the raw fruit. ^[16] Graviola (soursop). www.cancerresearchuk.org. If you are considering starting soursop supplements, are pregnant or breastfeeding, have a neurological condition, or take medication, consult with your medical doctor or a naturopathic physician before doing so.

Conclusion

From its high fiber and vitamin C content to its potential antioxidant and anti-inflammatory properties, soursop health benefits are numerous when eaten in moderation. However, it doesn’t come without risk—especially for certain populations—due to naturally occurring compounds that can be harmful in excess or when taken in concentrated forms. 

Ultimately, while soursop can be part of a healthy, balanced diet, it’s important to remember that nutrition is not one-size-fits-all. Always consider your personal health needs, medication regimen, and conditions when adding new foods or supplements to your routine, and consult a healthcare professional for individualized guidance.