Fruit

Rose-Apple

Health
ScoreA

Rose-apple is a low-calorie, water-rich tropical fruit with mild sweetness and crisp texture, providing notable vitamin C and potassium for cardiovascular and immune support.

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Why Rose-Apple scores 82

Nutrient density31

Protein quality7

Fiber content5

Healthy fats5

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 35%Niacin 7.0%Potassium 3.6%Riboflavin 3.2%Calcium 3.1%

Nutrition

per_100g

Calories

0.6g

Protein

5.7g

Carbs

0.3g

Fat

Fiber

Health benefits

Immune system support and antioxidant defense

moderate evidence

Vitamin C (22.3mg/100g) acts as a cofactor for collagen synthesis and immune cell function, while polyphenols scavenge free radicals that accumulate with age

Cardiovascular health and blood pressure regulation

moderate evidence

Potassium content (123mg/100g) supports sodium-potassium pump function, promoting vasodilation and healthy blood pressure, while polyphenols may reduce arterial stiffness

Anti-inflammatory effects

emerging evidence

Ellagic acid and gallic acid in rose-apple demonstrate anti-inflammatory activity in cell and animal studies, potentially reducing chronic inflammation associated with aging

Hydration and metabolic efficiency

moderate evidence

95% water content with minimal calories supports cellular hydration and satiety signaling, promoting metabolic efficiency without glucose spikes

Pairs well with

·Pair with leafy greens (spinach, kale) because vitamin C enhances non-heme iron absorption from plant sources, addressing the minimal iron content in rose-apple alone
·Combine with nuts or seeds (almonds, pumpkin seeds) because fat-soluble vitamin A in rose-apple (17 IU) requires dietary fat for absorption, and seeds add fiber missing in the fruit
·Mix with Greek yogurt or cottage cheese because protein complements rose-apple's carbohydrates for stable blood sugar and sustained satiety, while calcium synergizes for bone health
·Pair with ginger or turmeric because these anti-inflammatory rhizomes synergize with rose-apple's polyphenols for enhanced anti-inflammatory and antioxidant effects

Practical tips

·Best timing: Rose-apple's low glycemic load, high water content, and minimal caloric density make it suitable throughout the day. Morning consumption supports hydration and vitamin C uptake; midday snacking promotes satiety without energy crashes; evening consumption poses no sleep disruption risk due to negligible caffeine and low sugar content.
·Select firm rose-apples with slight give to pressure and even coloring; avoid soft or bruised specimens, which deteriorate rapidly due to high water content
·Store at room temperature for 2-3 days or refrigerate in a perforated plastic bag for up to 1 week; consume within days of purchase as shelf-life is limited
·Eat with skin intact to maximize fiber and polyphenol intake, washing thoroughly under running water before consumption
·Consume fresh and whole rather than juiced to preserve satiety benefits of intact fruit structure and avoid rapid fructose absorption
·Incorporate into morning fruit salads or midday snacks with nuts to address the 0g fiber content and create balanced macronutrient profiles