Starfruit, is an exotic tropical fruit, and when you cut it crosswise, it is star-shaped, like in the picture with this article.ย Starfruit is also known as carambola and is typically yellow or green, with a waxy skin and a juicy crisp interior flesh. It has a tangy, slightly sweet flavor and is often used in salads, smoothies, and as a garnish for cocktails. Starfruit is also a good source of vitamin C, fiber, and antioxidants.
Like many fruits, starfruit also offers a variety of health benefits and we’ll explore the nutritional content of starfruit and how its specific nutrients can benefit your health.
Nutritional Content of Starfruit
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 31 kcal | 2% |
| Total Fat | 0.3 g | 0% |
| Sodium | 2 mg | 0% |
| Potassium | 133 mg | 3% |
| Total Carbohydrate | 6 g | 2% |
| Dietary Fiber | 2.8 g | 11% |
| Sugars | 3 g | |
| Protein | 1 g | 2% |
| Vitamin C | 34.4 mg | 38% |
| Vitamin B5 | 0.2 mg | 4% |
| Folate | 12 mcg | 3% |
| Calcium | 3 mg | 0% |
| Iron | 0.1 mg | 1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 12 mg | 2% |
| Zinc | 0.1 mg | 1% |
The Percent Daily Values are based on a 2000 calorie diet. The amounts can vary from person-to-person depending on individual needs.
It’s important to note that starfruit also contains oxalic acid, which can be harmful to individuals with kidney problems, so it should be consumed in moderation or avoided by those with kidney disease.
Benefits of Starfruit
Rich in Vitamin C
A 100-gram serving of starfruit provides about 38% of the recommended daily intake of vitamin C. This vitamin plays a role in supporting immune function, wound healing, and collagen production, which helps keep skin looking youthful.
In addition, vitamin C is believed to help protect against chronic diseases such as heart disease and cancer. Research has shown that vitamin C may help improve symptoms of the common cold.
High in Fiber
Starfruit is also a good source of dietary fiber, with a 100-gram serving providing 11% of the recommended daily intake. Fiber is important for digestive health, helping to regulate bowel movements and prevent constipation. It also is believed to help reduce risks of colon cancer.
Furthermore, diets high in fiber have been linked to a reduced risk of heart disease, stroke, and type 2 diabetes. This is because fiber can help regulate blood sugar levels and lower cholesterol levels, which are both risk factors for these conditions.
Contains Potassium – Cardiovascular Health
Potassium is an essential mineral that plays a role in regulating blood pressure, muscle function, and nerve impulses. A 100-gram serving of starfruit contains 3% of the recommended daily intake of potassium.
Diets rich in potassium have been linked to a reduced risk of stroke, kidney stones, and osteoporosis. Additionally, potassium may help improve cardiovascular health by promoting vasodilation (widening of blood vessels), which can help lower blood pressure.
Low in Calories – Good For Weight Control
For those looking to maintain a particular weight, starfruit is a good option. A 100-gram serving of starfruit contains only 31 calories, making it a low-calorie snack that can help you feel full and satisfied without adding too many calories to your diet.
Contains Antioxidants
Antioxidants are compounds that help protect the body against damage from harmful free radicals, which can contribute to chronic diseases such as cancer, Alzheimer’s disease, and heart disease.
Starfruit contains a variety of antioxidants, including quercetin and epicatechin, which have been shown to offer protective effects against inflammation and oxidative stress.
May Help Lower Cholesterol
High cholesterol levels are a risk factor for heart disease, and diets high in fruits and vegetables have been shown to help lower cholesterol levels.
Starfruit contains a type of fiber called pectin, which is believed to help lower cholesterol levels by binding to bile acids in the intestines and preventing them from being reabsorbed into the bloodstream.
Diabetes – May Help Regulate Blood Sugar Levels
Starfruit is a low-glycemic fruit, which means it is less likely to cause spikes in blood sugar levels compared to high-glycemic fruits like bananas or mangoes.
Ideas for Preparing Starfruit
Try impressing people by serving this unique and exotic fruit. Here are some common ways to prepare and serve starfruit:
- Fresh Starfruit: The simplest way to serve starfruit is to eat it fresh. Rinse the fruit under running water, slice it crosswise into thin star-shaped pieces, and remove any seeds. The stars can be eaten on their own or added to fruit salads, green salads, or smoothies.
- Starfruit Juice: Starfruit can be juiced using a juicer or blender. Cut the fruit into small pieces and blend them until smooth. Strain the juice through a fine-mesh strainer to remove any pulp or seeds, and serve over ice.
- Fruit Salad: Starfruit pairs well with other tropical fruits, such as dragon fruit, guava, kiwi, jackfruit or pineapple, for an exotic tasty fruit salad.
- Pickled Starfruit: Starfruit can be pickled and used as a condiment or garnish. To pickle starfruit, slice the fruit into thin pieces and place them in a glass jar. Combine equal parts vinegar and water, add salt and sugar to taste, and pour the mixture over the starfruit. Let the starfruit marinate in the pickling solution in the refrigerator for at least 24 hours.
- Cooked: Starfruit can be used in recipes for savory dishes. For example, it can be added to stir-fries, curries, or sauces. To cook starfruit, slice it into thin pieces and sautรฉ it in a bit of oil until it is tender.
- Dried: Starfruit can be dried and used as a snack or ingredient in baked goods. To dry starfruit, slice it into thin pieces and lay the slices out on a baking sheet. Bake the starfruit at a low temperature (around 150ยฐF) for several hours until it is dry and crisp.
Disadvantages of Starfruit
- Kidney problems: Starfruit contains a high amount of oxalic acid, which can be harmful to people with kidney problems. In some cases, consuming starfruit can cause kidney damage, seizures, and even death. Therefore, people with kidney problems should avoid consuming starfruit.
- Medication interactions: Starfruit can interact with certain medications, including statins and immunosuppressants. This is because starfruit contains compounds that inhibit an enzyme called CYP3A4, which is responsible for breaking down these medications in the body. When the enzyme is inhibited, it can cause the medication to build up to dangerous levels in the body, leading to adverse effects.
- Allergic reactions: Some people may be allergic to starfruit, and may experience symptoms such as itching, hives, swelling, and difficulty breathing.
- Gastrointestinal problems: Starfruit can cause gastrointestinal problems such as diarrhea, nausea, and vomiting in some people. This is because starfruit contains a high amount of fiber and natural sugars, which can be difficult for some people to digest.
It’s important to note that the potential disadvantages associated with starfruit consumption are generally limited to certain groups of people, such as those with kidney problems or who are taking certain medications. For most people, consuming starfruit in moderation is safe and can provide a range of health benefits. However, as with any new food or dietary change, it’s always a good idea to talk to your doctor or a registered dietitian to ensure it’s safe for you.