Fruit

Pitanga

77Health
Score

Pitanga is a small, crimson tropical fruit native to South America, delivering concentrated vitamin C and bioactive polyphenols in just 33 calories per 100g. Its tart flavor and nutrient density make it a longevity-supporting addition to tropical fruit rotations.

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Why Pitanga scores 77

Nutrient density28

Protein quality7

Fiber content5

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

Vitamin C29.2Riboflavin3.1Magnesium2.9Thiamin2.5Potassium2.2

Nutrition

per_100g

Calories

0.8g

Protein

7.5g

Carbs

0.4g

Fat

Fiber

Health benefits

Enhanced immune function and collagen synthesis

strong evidence

High vitamin C content (26.3mg/100g) supports neutrophil function, antibody production, and crosslinking of collagen for tissue integrity and wound healing

Antioxidant protection against oxidative stress

moderate evidence

Anthocyanins and ellagic acid neutralize free radicals and upregulate endogenous antioxidant enzymes like superoxide dismutase

Cardiovascular support through potassium and polyphenols

moderate evidence

Potassium (103mg) aids vasodilation and sodium-potassium pump function; quercetin and anthocyanins improve endothelial function and reduce arterial stiffness

Anti-inflammatory and antimicrobial activity

emerging evidence

Polyphenolic compounds inhibit pro-inflammatory cytokine production and demonstrate activity against pathogenic bacteria and fungi

Metabolic health and glucose regulation

emerging evidence

Low glycemic load with polyphenols that may enhance insulin sensitivity and improve glucose homeostasis

Pairs well with

·Pair with full-fat Greek yogurt because the fat solubilizes fat-soluble polyphenols and slows gastric emptying, improving sustained antioxidant absorption
·Combine with leafy greens (spinach, arugula) because vitamin C enhances non-heme iron bioavailability from greens, supporting oxygen transport
·Mix with nuts or seeds because fat and protein synergize with polyphenol absorption and provide sustained satiety despite pitanga's low calorie density
·Pair with other red/purple fruits (raspberries, acai) because complementary anthocyanin profiles create broader antioxidant spectrum coverage

Practical tips

·Best timing: anytime
·Select pitangas that yield slightly to gentle pressure and display deep crimson color—these indicate peak polyphenol concentration and ripeness
·Consume the skin for maximum bioactive compound intake; the skin contains highest anthocyanin and ellagic acid concentration
·Store ripe pitangas in the refrigerator for 3-5 days or freeze whole for later use in smoothies—freezing does not significantly degrade vitamin C or polyphenols
·Source from tropical markets or online specialty suppliers since commercial availability remains limited; look for organic certification to minimize pesticide exposure on this thin-skinned fruit
·Use in smoothie bowls, fresh compotes, or as a garnish for desserts rather than extended cooking, which denatures heat-sensitive vitamin C

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