Custard Apple: Benefits & Nutritional Value

Category: Fitness and Wellness April 19, 2025 Author: Ms. Prachi Jain

If you have a sweet tooth, then you must have definitely been curious about custard apples. Recognized by its creamy texture and sweet, custard-like flavor, the humble Indian Sitaphal or custard apple has been enjoyed for ages as a nutrient-dense treat. The botanical name of the fruit is Annona squamosa, which refers to the unique, scaly appearance of its skin. Loaded with vitamins, minerals, and antioxidants, it has also been used in traditional medicine while being a nutritious food source.

Table of Contents

Nutritional Value of Custard Apple

Nutritional information per 100 grams of custard apple fruit:

Nutrient	Amount per 100g
Energy	94 kcal
Carbohydrates	23 g
Sugars	16 g
Dietary Fiber	3.3 g
Protein	2.1 g
Fat	0.3 g
Vitamin C	36 mg
Potassium	247 mg
Calcium	24 mg
Iron	0.6 mg
Magnesium	21 mg

Also Read: Soaked Almonds vs Raw Almonds for Weight Loss

Health Benefits of Custard Apple

Custard apple boasts a wide range of benefits that can contribute to better health and wellbeing.

Nutrients	Benefits
Vitamin C & Polyphenols	Remarkably useful for our body to fight free radicals, oxidative stress, and prevent onset of heart disease or cancer. A steady supply of Vitamin C fights infections and supports overall immunity during season changes. These further promote collagen synthesis, leading to healthier, more radiant skin.
High Fiber & Roughage	Consuming custard apples ensures regular bowel movements. The roughage from fibre prevents constipation while maintaining a healthy gut microbiome, essential for good gut health.
Potassium	Being rich in potassium directly benefits blood pressure and reduces arterial stiffness. This directly impacts an improved cardiovascular system.
Natural Fruit Sugars	Natural fructose and complex carbohydrates in custard apples provide an immediate energy boost without the harmful spikes in blood sugar levels. Sweet custard apple comes with natural sugars and high fibre content which ensures satiety controlling unwanted cravings.
Pregnancy Superfruit	Custard apple provides essential vitamins and minerals required for both the mother and the developing foetus. However, as with all foods, moderation is key to avoid excessive calorie or sugar intake.

Read More: Uses & Benefits of Castor Oil

Best Ways to Include Custard Apple in Your Diet

Integrating custard apples into your daily meals can be both simple and delicious. Here are some ideas:

Fresh Consumption: Peel and scoop out the flesh for a refreshing, naturally sweet snack.
Smoothies: Blend custard apple with other fruits, yogurt, or milk for a creamy, nutrient-rich smoothie.
Fruit Salads: Combine with other seasonal fruits to create a vibrant and healthy salad.
Desserts: Use custard apple puree in recipes for ice creams, puddings, or custards for a healthier dessert alternative.
Breakfast Bowls: Add diced custard apple to oatmeal or cereal for a nutritious start to your day.

These simple ideas allow you to enjoy the custard apple’s flavor and reap its health benefits in a variety of ways.

Also Read: Diet Chart for Pregnancy

Precautions When Consuming Custard Apple

While custard apple offers many advantages, there are a few precautions to keep in mind:

Moderation is Key:

Custard apples are naturally sweet and high in sugars, so excessive consumption may not be suitable for those with diabetes or those monitoring their calorie intake.

Allergy Alert:

Some individuals may be allergic to custard apple. If you experience itching, swelling, or difficulty breathing after consuming the fruit, seek medical advice immediately.

Seed Safety:

The seeds of custard apple contain compounds that can be toxic if consumed. Always remove and discard the seeds before eating the fruit.

Pregnancy:

While custard apple has benefits during pregnancy, consult your doctor about appropriate serving sizes to avoid any potential complications with blood sugar or calorie intake.

For individuals managing conditions like diabetes or those aiming to maintain a balanced diet, custard apple provides a natural alternative to high-sugar snacks. By replacing processed sweets with this nutrient-dense fruit, you can enjoy a treat that supports your long-term health goals.

Also Read: Diet Chart For Weight Loss

Conclusion

Custard apple is a remarkable superfruit with a wealth of nutritional benefits and health advantages. From its rich vitamin and mineral content to its positive effects on digestion, heart health, and even skin, this fruit is a fantastic natural alternative to processed snacks. Whether you are managing diabetes, looking to maintain a balanced diet, or simply wanting to enjoy a delicious treat, custard apple is an excellent choice.

By incorporating custard apple into your diet in creative and varied ways, you can enjoy its sweet, custard-like flavor while supporting your overall health. Remember to consume it in moderation, be mindful of the seeds, and consult your healthcare provider if you have specific dietary concerns—especially during pregnancy or if you have any allergies.

Custard apple is not just a delightful treat; it’s a nutritional powerhouse that can help enhance your well-being. So why not add this versatile fruit to your diet today and savor its numerous benefits?

Read More: Diet Chart for Diabetic Patient

FAQs About Custard Apple

1. How to Eat Custard Apple?

Custard apples are best enjoyed fresh. Simply peel the skin, remove the seeds, and scoop out the flesh. You can eat it as is, add it to fruit salads, blend it into a smoothie, or use it as a natural sweetener in desserts.

2. Is Custard Apple Good for Diabetes?

Custard apple has natural sugars and is rich in fibre, which can help moderate blood sugar levels. However, portion control is essential, and diabetics should consult with their healthcare provider before incorporating it into their diet.

3. Is Custard Apple Good for Pregnancy?

Yes, custard apples can be a nutritious option during pregnancy as it provides vitamins and minerals essential for both mother and baby. It is important to consume it in moderation and discuss dietary changes with your doctor.

4. Do Custard Apples Cause Cold?

There is no scientific evidence linking custard apple consumption with causing colds. In fact, its high vitamin C content may help bolster your immune system.

5. What Are the Benefits of Custard Apple?

The benefits of custard apple include improved digestion, enhanced immune function, support for heart health, and a natural energy boost. Its antioxidants also contribute to better skin health and overall wellbeing.

6. Do Custard Apples Increase or Decrease Weight?

When consumed in moderation, custard apple is unlikely to cause weight gain due to its fibre content and low fat. Low in fat and rich in fibre aids in satiety which supports weight management. All natural sugars are meant to be enjoyed as part of a balanced diet.

7. Are Custard Apple Seeds Poisonous?

Yes, the seeds of the custard apple contain toxic compounds and should never be consumed. Always discard the seeds before enjoying the fruit.

8. What Are the Benefits of Custard Apple Leaves?

Custard apple leaves have been used in traditional medicine for their anti-inflammatory and anti-diabetic properties. However, they should be used under professional guidance as part of herbal treatments.