Calories in Acerola: Nutritional facts for Acerola Types

One hundred grams (3.5 oz) of raw acerola contains 32 calories.

One kilogram (2.2 lbs) of raw acerola contains 320 calories.

The calorie of one single acerola cherry is very low. One raw acerola cherry, weighing 4.9 g, contains 2 calories.

Acerola provides some health benefits like powerful immune support and potent antioxidant effects due to its extraordinarily high concentration of Vitamin C and various phytonutrients. Acerola (Malpighia emarginata), also known as Barbados cherry, West Indian cherry, or Guarani cherry, is a tropical superfood. A list of the health benefits of acerola are shown below.

• Exceptional Source of Vitamin C: Acerola is one of the richest natural sources of Vitamin C on the planet. This vitamin is a powerful antioxidant that is essential for a robust immune system, skin health via collagen synthesis, and protecting cells from oxidative damage (Carr AC, Maggini S., 2017, "Vitamin C and Immune Function").
• Rich in Antioxidants: Beyond Vitamin C, the Antilles cherry contains a wealth of other antioxidants, including carotenoids (like beta-carotene), flavonoids, and anthocyanins, which help combat free radical damage and reduce inflammation.
• Boosts Immune System: The synergistic effect of extremely high Vitamin C and other antioxidants makes acerola a potent immune booster, helping the body to fight off infections like the common cold.
• Supports Skin Health: The high Vitamin C content promotes the production of collagen, a protein that gives skin its elasticity and firmness. The antioxidants also help protect the skin from sun damage and environmental pollutants.
• May Have Anticancer Properties: Some laboratory studies on acerola extracts have suggested potential anticancer effects, attributed to its high concentration of antioxidants and other bioactive compounds that can inhibit cancer cell growth (Prakash A, Baskaran R., 2018, "Acerola, an untapped functional superfruit: a review on latest frontiers").
• Aids in Iron Absorption: The Vitamin C in acerola, also called Puerto Rican cherry, significantly enhances the absorption of non-heme iron (from plant-based foods), making it beneficial for preventing iron-deficiency anemia.
• Supports Cardiovascular Health: The antioxidants and potassium in acerola can contribute to heart health by helping to regulate blood pressure and protecting blood vessels from oxidative damage.
• Good Source of Vitamin A: Acerola provides a good amount of Vitamin A in the form of carotenoids, which is important for healthy vision, immune function, and cell growth.

Acerola has been known to cause some unwanted effects like potential digestive upset and an increased risk of kidney stones due to its extremely high acidity and Vitamin C content. A list of the downsides of acerola are shown below.

• High Acidity and Digestive Issues: Acerola is very tart and acidic. Consuming large quantities of the fresh fruit or juice can cause digestive discomfort, stomach upset, or heartburn in some individuals.
• Potential for Kidney Stones: Extremely high intake of Vitamin C, such as that possible with acerola supplements, can increase the risk of forming certain types of kidney stones (oxalate stones) in susceptible individuals (Ferraro PM, et al., 2016, "Vitamin C and the Risk of Kidney Stones").
• Diarrhea from High Vitamin C Doses: Consuming very large amounts of Vitamin C can have a laxative effect and may lead to diarrhea. This is more of a concern with concentrated supplements than with eating the whole fruit in moderation.
• Interactions with Certain Medical Conditions: Individuals with iron overload conditions (hemochromatosis) should be cautious with high Vitamin C intake, as it enhances iron absorption.

The macronutrients of acerola are primarily carbohydrates, with minimal protein and fat. For a 100 g (3.5 oz) serving of raw acerola, the macronutrient breakdown is as follows:

• Carbohydrates: 7.7 g. This is the main source of calories and includes both sugars and fiber.
• Protein: 0.4 g. Acerola contains a very small amount of protein.
• Fat: 0.3 g. Acerola is a very low-fat fruit.

Yes, acerola is exceptionally good for you. It is a nutritional powerhouse, most famous for being one of the most potent natural sources of Vitamin C in the world. This extraordinary concentration of Vitamin C, combined with a rich array of other antioxidants like carotenoids and polyphenols, makes it highly effective at supporting the immune system and protecting the body from cellular damage. A comprehensive review by Prakash A and Baskaran R (2018), "Acerola, an untapped functional superfruit: a review on latest frontiers," details the extensive research on its antioxidant, anti-inflammatory, and health-promoting properties. There is no specific suggested consumption rate for the fruit, but due to its potency, a small serving (e.g., a few cherries or a small amount of juice/powder) is sufficient to provide a substantial nutritional boost, particularly for Vitamin C.

Yes, acerolas have a long history of use in traditional medicine, particularly in their native regions of South and Central America. The fruit, known as Barbados cherry or Semeruco, and other parts of the plant have been used by indigenous peoples for various ailments. Its primary traditional use is for treating colds, flu, and other respiratory infections, a practice that directly correlates with its scientifically confirmed high Vitamin C content and immune-supporting properties. It has also been used traditionally to treat digestive issues like diarrhea, as a liver tonic, and as a diuretic. This history of folk use is what initially prompted modern scientific investigation into the fruit's potent health benefits.

The calories in acerola change dramatically based on water content and the addition of sugar. The lowest calorie forms are the whole, fresh acerola fruit (32 calories per 100g) and its unsweetened juice (23 calories per 100g), both of which have a very high water content. Frozen acerola pulp has a similarly low calorie count. The calorie density increases significantly when the fruit is processed to remove water. Freeze-dried acerola powder is the highest in calories, ranging from 310 to 380 calories per 100g, because it is a highly concentrated form of the fruit. Sweetened acerola juice or nectar is also higher in calories than the pure juice (40-60+ calories per 100g), with the final calorie count depending entirely on the amount of added sugar.

Acerola's distinctly tart and fruity flavor means it is almost exclusively used in desserts, beverages, and supplements. It is not used as an ingredient in savory main dishes in any major culinary tradition.

The origin of the acerola cherry (Malpighia emarginata) is native to the tropical and subtropical regions of the Americas, spanning from Southern Mexico and Central America through the Caribbean and down to northern South America, particularly Brazil. This small, tart, cherry-like fruit has been consumed by indigenous peoples in these regions for centuries, valued for its refreshing taste and its use in traditional folk medicine, often for treating ailments like colds, flu, and digestive issues. It was not widely known outside of its native regions until the mid-20th century, when its extraordinarily high Vitamin C content was scientifically identified, catapulting it to fame as a "superfruit."