Calories in Nance: Nutritional facts for Nance Types

The nutrition facts demonstrate that nance is a fiber-rich fruit that provides essential water-soluble vitamins and antioxidants. While it is low in protein, its high fiber content aids in digestion and helps modulate blood sugar absorption. A list of the key nutrition facts for fresh nance fruit per 100 g (3.5 oz) is shown below.

• Vitamins: Nance is an excellent source of Vitamin C, providing 92 mg (102% DV), which is essential for collagen synthesis and immune defense.
• Carbohydrates and Fiber: The fruit contains 17 g of total carbohydrates and 7.1 g of dietary fiber (25% DV).
• Minerals: A 100 g (3.5 oz) serving provides 46 mg of Calcium (4% DV), 21 mg of Magnesium (5% DV), and 14 mg of Phosphorus (1% DV).
• Protein and Fat: It contains 0.9 g of protein and 0.9 g of total fat, consisting of unique lipids that contribute to its aroma.

Antioxidants: The fruit is rich in lutein and zeaxanthin, which support eye health and reduce oxidative stress.

One hundred grams (3.5 oz) of raw nance fruit contains 73 calories.

One kilogram (1,000 g or 35.3 oz) of raw nance fruit contains 730 calories.

One single nance fruit weighing roughly 5 g (0.17 oz) contains 4 calories. A serving of 20 fruits (approx. 100 g) provides 73 calories.

Nance provides some health benefits like boosting immune function and improving skin health due to its exceptionally high Vitamin C content and potent antioxidants. This fruit, frequently called "nanche," "golden spoon," or "hogberry," is a staple in traditional Latin American medicine. A list of the health benefits of nance is shown below.

• Boosts Immune System: A 100 g (3.5 oz) serving provides 92 mg of Vitamin C, fulfilling 102% of the Daily Value (DV). A study by Carr and Maggini (2017), "Vitamin C and Immune Function," confirms that high intake of Vitamin C supports various cellular functions of both the innate and adaptive immune systems.
• Promotes Digestive Health: The 7.5 g of dietary fiber per 100 g (3.5 oz) serving supports regular bowel movements and gut microbiome balance. Research by Anderson et al. (2009), "Health benefits of dietary fiber," highlights the role of fiber in preventing constipation.
• Enhances Skin Integrity: The high Vitamin C content is essential for collagen synthesis, which maintains skin elasticity and wound healing.
• Provides Antioxidant Protection: Nance contains lutein and zeaxanthin, carotenoids that protect cells from oxidative stress. A study by Silva et al. (2010), "Antioxidant capacity of tropical fruits," identified nance as a significant source of phenolic compounds.
• Supports Heart Health: The fiber and potassium content help regulate cholesterol levels and blood pressure.
• Aids in Vision: The carotenoids in the fruit support retinal health and may reduce the risk of age-related macular degeneration.
• Reduces Inflammation: Bioactive compounds in the fruit have been shown to inhibit inflammatory pathways in the body.

Nance has been known to cause some unwanted effects like allergic reactions and potential digestive blockage due to its large seeds and specific protein structures. A list of the downsides of nance is shown below.

• Choking Hazard: The fruit contains a large, hard pit relative to its size, which can be a choking risk for children.
• Potential for Allergic Reaction: Individuals with sensitivities to other tropical fruits in the Malpighiaceae family may experience cross-reactivity.
• High Acidity: The tartness of the fruit can trigger acid reflux or heartburn in sensitive individuals.
• Added Sugar in Processed Forms: Canned or jarred nance often contains heavy syrup, significantly increasing the caloric load and glycemic impact.
• Pungent Aroma: The distinct, cheese-like smell of the ripe fruit can be off-putting to some consumers, limiting its palatability.

Yes, nance is good for you because it delivers 102% of the DV for Vitamin C and 27% of the DV for dietary fiber in every 100 g (3.5 oz) serving. Healthy individuals should consume 100 g (3.5 oz) to 150 g (5.3 oz) of the fresh fruit per day to gain immune and digestive benefits. The major benefits include the support of collagen production and the reduction of oxidative stress. It is an ideal nutrient-dense fruit for those seeking high fiber intake with moderate calories.

The calories in nance change based on the variety and the preservation method used. Fresh yellow nance contains 73 calories per 100 g (3.5 oz), whereas the red variety provides slightly fewer at 68 calories per 100 g (3.5 oz). Processed forms show the most significant variation; jarred nance in syrup contains 120 calories per 100 g (3.5 oz) due to the added sucrose. Fermented nance beverages like Chicha can contain up to 150 calories per 100 mL (3.4 oz) depending on the alcohol concentration and residual sugars.

There are no main dishes that use nance as a cooking ingredient on mainstream restaurant menus. The fruit's strong, fermented aroma and large pit make it unsuitable for savory protein preparations, and it is almost exclusively consumed as a dessert, snack, or beverage. While it may be eaten alongside savory dishes in rural settings, it is not integrated into the recipes of standardized savory entrees at major restaurant entities.

The origin of nance (Byrsonima crassifolia) is the tropical regions of Central and South America, ranging from Mexico to Brazil. It has been consumed by indigenous peoples for thousands of years, capable of thriving in poor, sandy soils where other fruit trees fail. The fruit was documented by Spanish chroniclers in the 16th century, who noted its abundance and popularity among the native populations.

Historically, the tree was valued not only for its fruit but also for its bark, which was used in traditional medicine and for tanning leather. Unlike many tropical fruits that were exported globally, nance remained a regional specialty due to its delicate skin and rapid fermentation after harvest. Today, it is primarily found in local markets throughout Latin America and in specialized Hispanic grocery stores in the United States, often sold jarred or frozen to preserve its unique flavor.