Calories in Marula: Nutritional facts for Marula Types

One hundred grams (3.5 oz) of raw marula fruit contains 140 calories.

One kilogram (1,000 g) of raw marula fruit provides 1,400 calories.

One single large whole marula fruit weighing 40 g (1.4 oz) contains 56 calories. One medium whole marula fruit weighing 25 g (0.8 oz) contains 35 calories. One small whole marula fruit weighing 15 g (0.5 oz) contains 21 calories.

Marula provides some health benefits like powerful immune system support and reduced cellular inflammation due to its exceptional concentration of Vitamin C and polyphenols. This fruit, a prized jewel of the African savanna, is highly valued for its medicinal properties. A list of the health benefits of marula are shown below. Include the sclerocarya birrea benefits when evaluating its nutritional profile.

• Boosts Immune Function: High Vitamin C levels drastically stimulate the production of white blood cells. A study by Ndhlala et al. (2013), "Nutritional, physiological, and pharmacological potential of Sclerocarya birrea," confirms the robust ascorbic acid levels present in the fresh pulp outpace citrus fruits by up to four times.
• Reduces Oxidative Stress: Phenolic compounds within the fruit neutralize cellular free radicals. Research by Borochov-Neori et al. (2008), "Antioxidant and antiatherogenic properties of the marula," demonstrates its capacity to protect tissues from premature aging.
• Regulates Blood Pressure: The potassium content acts as a vasodilator, reducing strain on the cardiovascular system.
• Enhances Digestion: Dietary fiber adds bulk to stool, preventing constipation and supporting a healthy gut microbiome.
• Promotes Skin Elasticity: Vitamin C is essential for collagen synthesis, keeping the skin firm and structurally sound.
• Aids in Blood Sugar Control: Soluble fiber slows the absorption of glucose in the bloodstream, preventing rapid insulin spikes. A study by Ojewole (2004), "Evaluation of the analgesic, anti-inflammatory and anti-diabetic properties of Sclerocarya birrea," supports the use of the plant's compounds in metabolic management.

Marula has been known to cause some unwanted effects like gastric distress and potential intoxication due to its rapid fermentation process when left on the ground. A list of the downsides of marula are shown below.

• Causes Mild Intoxication and Gastric Upset: The fruit drops from the tree while green and ripens on the ground, fermenting very rapidly in the heat. A study by Egbewande et al. (2011), "Fermentation of marula fruit," notes that consuming overly ripe fruit introduces natural alcohols into the digestive tract, causing stomach aches.
• High Caloric Density: At 140 calories per 100 g (3.5 oz), it is highly energy-dense for a fresh fruit, leading to weight gain if overconsumed.
• Triggers Allergic Reactions: The fruit belongs to the same family as cashews and mangoes (Anacardiaceae), causing cross-reactive contact dermatitis or oral allergy syndrome in susceptible individuals.

Yes, marulas are good for you because they deliver 215% of the DV for Vitamin C and 14% of the DV for dietary fiber in a 100 g (3.5 oz) serving. Healthy individuals should consume 75 g (1/2 cup) of the fresh, unfermented pulp daily to optimize their antioxidant intake. A study by Ndhlala et al. (2013), "Nutritional, physiological, and pharmacological potential of Sclerocarya birrea," highlights that the fruit retains potent nutritional and bioactive properties crucial for rural food security. They are a nutrient-dense snack that strongly supports systemic immunity.

The calories in marula change based on the addition of dairy fats and refined sugars during commercial processing. The fresh marula fruit contains 140 calories per 100 g (3.5 oz). If the fruit is distilled and blended into Amarula Cream Liqueur, the energy doubles to 287 calories per 100 ml (3.4 oz) because it incorporates heavy cream and 18 g of sugar. Marula Chocolates surge to 545 calories per 100 g (3.5 oz), or 60 calories per single 11 g piece, due to the dense fat content of cocoa butter. Conversely, a commercially prepared Marula Sparkling Drink dilutes the juice, resulting in just 16 calories per 100 ml (3.4 oz).

There are no existing main dishes with marula because the fruit's tart, highly acidic profile and extreme perishability make it unsuitable for commercial savory applications.

The origin of the marula (Sclerocarya birrea) is the miombo woodlands and Sudano-Sahelian savannas of Southern and West Africa. Indigenous populations, including the San and Bantu-speaking peoples, have revered the tree for thousands of years. It was historically a vital food source; the fruit was eaten fresh, fermented into a traditional beer called "Mukumbi," and the nutrient-dense nuts were cracked open for sustenance. In 1989, the commercialization of the fruit began globally with the launch of Amarula Cream Liqueur, propelling this wild African fruit onto the international stage.