Acerola Cherry: Calories, Nutrition and Health Benefits
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Perplexity The Brazilian vitamin C powerhouse with 50-100x more vitamin C than oranges, perfect for immunity, skin health, and antioxidant protection.
Quick Nutrition Facts
Per 100g (about 1/2 cup)
| Nutrient | Amount |
|---|---|
| Calories | 32 kcal |
| Protein | 0.4g |
| Carbohydrates | 8g |
| Fiber | 1.1g |
| Sugars | 4.8g |
| Fat | 0.3g |
| Vitamin C | 1677mg |
| Vitamin A | 767 IU |
| Iron | 0.2mg |
| Potassium | 146mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Acerola cherry delivers 1863% of your daily vitamin C needs in just 100g—50-100 times more than oranges. This exceptional vitamin C content makes it one of nature's most powerful immune boosters and collagen synthesis supporters.
Myth Busters
MYTH #1: Acerola and Regular Cherries Are the Same
TRUTH: Acerola (Malpighia emarginata) is botanically unrelated to sweet or tart cherries (Prunus family). Acerola has 65x more vitamin C (1677mg vs 26mg per 100g) and is native to Central/South America, not temperate regions.
MYTH #2: You Can Get Too Much Vitamin C from Acerola
TRUTH: Vitamin C is water-soluble and excess is excreted through urine. The tolerable upper limit is 2000mg daily for adults. 100g of acerola provides 1677mg—still safe. Only excessive supplementation beyond food sources poses mild digestive risks.
MYTH #3: Acerola Is Only Good for Vitamin C
TRUTH: Beyond vitamin C, acerola contains powerful antioxidants like anthocyanins and polyphenols that combat oxidative stress, plus vitamin A (15% DV) for vision health and beta-carotene for skin protection.
MYTH #4: Fresh Acerola Is Better Than Powder
TRUTH: Fresh acerola is hard to find outside tropical regions and degrades rapidly. Quality freeze-dried acerola powder retains 80-90% of vitamin C and is more shelf-stable. Both forms are effective; choose based on availability.
MYTH #5: Acerola Causes Blood Sugar Spikes
TRUTH: With only 8g carbs per 100g and low glycemic load, acerola has minimal blood sugar impact. The fiber content and vitamin C may actually improve insulin sensitivity, making it suitable for diabetics in moderate portions.
MYTH #6: Acerola Tastes Like Sweet Cherries
TRUTH: Acerola is tart and astringent, not sweet like regular cherries. The sour taste comes from high vitamin C content. It's best consumed in smoothies, juices, or powders mixed with sweeter fruits rather than eaten plain.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 32 calories per 100g, high vitamin C boosts fat oxidation, 1.1g fiber promotes fullness. |
| Muscle Gain |  | Low protein (0.4g), but vitamin C supports collagen synthesis and tissue repair. Best as recovery supplement, not primary protein source. |
| Diabetes Management | | Low glycemic load, 8g carbs per 100g, vitamin C may improve insulin sensitivity. Safe in 50-100g portions. |
| PCOS Management | | Low calorie, high antioxidants combat inflammation, vitamin C supports hormone balance. Safe daily consumption. |
| Pregnancy Nutrition | | Vitamin C essential for fetal development and iron absorption. 100g provides 1863% DV; consult healthcare provider on safe intake levels. |
| Viral/Flu Recovery | | Exceptional vitamin C (1677mg) strengthens immune response, antioxidants reduce inflammation, easy to digest. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Acerola Cherry
Understanding how acerola affects your blood glucose helps optimize timing and portions for stable energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing acerola with protein or healthy fat minimizes any glucose response and extends nutrient absorption:
- 🥜 Almonds or walnuts - Healthy fats and protein stabilize blood sugar
- 🥛 Greek yogurt - Protein slows carbohydrate absorption
- 🥑 Avocado in smoothies - Healthy fats extend satiety
- 🌰 Chia seeds - Fiber and omega-3s for sustained energy
This combination not only flattens the glucose curve but also enhances absorption of fat-soluble vitamins like vitamin A from acerola.
Cultural Significance
Acerola cherry (Malpighia emarginata) is native to Central and South America, thriving in tropical climates of Brazil, Caribbean islands, and Central America.
In Brazil:
- Known as "acerola" or "cereja das Antilhas" (Antilles cherry)
- Used in traditional medicine for colds, liver dysfunction, and diarrhea
- Major commercial cultivation in Pernambuco and Bahia regions
- Popular in fresh juices, frozen pulp, and vitamin supplements
Global Impact:
- Brazil produces 50% of world's acerola supply
- Growing demand in Asia for vitamin C supplements and functional beverages
- Sustainable crop: drought-resistant, fast-growing, minimal pesticide needs
- Rising superfood status in North America and Europe since 2010s
Compare & Substitute
Acerola vs Similar Vitamin C Fruits (Per 100g)
| Nutrient | 🍒 Acerola Cherry | 🍊 Orange | 🥝 Kiwi | 🍓 Strawberry |
|---|---|---|---|---|
| Calories | 32 kcal | 47 kcal | 61 kcal | 32 kcal |
| Carbs | 8g | 12g | 15g | 8g |
| Fiber | 1.1g | 2.4g | 3g | 2g |
| Protein | 0.4g | 0.9g | 1.1g | 0.7g |
| Fat | 0.3g | 0.1g | 0.5g | 0.3g |
| Vitamin C | 1677mg | 53mg | 93mg | 59mg |
| Vitamin A | 767 IU | 225 IU | 87 IU | 12 IU |
| Potassium | 146mg | 181mg | 312mg | 153mg |
| Best For | Immunity, skin, antioxidant | Balanced nutrition, hydration | Digestive health, vitamin K | Low-calorie, antioxidant |
Frequently Asked Questions
Are acerola cherries good for weight loss?
Yes, acerola cherries support weight loss with only 32 calories per 100g, exceptional vitamin C content that enhances fat oxidation during exercise, and 1.1g fiber promoting satiety.
Best practices: Add 1-2 tbsp acerola powder to morning smoothies; consume 50-100g fresh fruit as mid-morning snack; pair with protein for sustained energy.
Can diabetics eat acerola cherries?
Diabetics can safely eat acerola cherries in moderation. With low glycemic load, only 8g carbs per 100g, and vitamin C that may improve insulin sensitivity, acerola has minimal blood sugar impact.
Tips for diabetics:
- Limit portions to 50-100g fresh fruit or 1 tbsp powder; pair with protein or healthy fat to slow absorption; best timing: mid-morning or afternoon snack; monitor blood sugar 2 hours after first consumption.
Always consult your healthcare provider before adding concentrated vitamin C sources.
How much vitamin C is in acerola cherry?
Acerola cherry contains 1677mg of vitamin C per 100g (1863% daily value), making it one of the world's richest natural sources—50-100 times more concentrated than oranges.
Just 30g of acerola provides 100% of your daily vitamin C needs. This exceptional concentration makes acerola ideal for immune support, collagen synthesis, and antioxidant protection.
What are the main health benefits of acerola cherries?
Key Benefits:
- Immune System Support: 1677mg vitamin C per 100g strengthens white blood cell function
- Skin Health: High vitamin C boosts collagen production for elasticity and wound healing
- Antioxidant Protection: Anthocyanins and polyphenols combat oxidative stress and inflammation
- Iron Absorption: Vitamin C enhances non-heme iron absorption from plant foods by up to 300%
- Heart Health: Antioxidants support cardiovascular function and blood vessel integrity
- Eye Health: Vitamin A (15% DV) and carotenoids protect vision
When is the best time to eat acerola cherries?
Depends on your goal:
- Immunity Boost: Morning on empty stomach for maximum vitamin C absorption
- Weight Loss: Pre-workout (30-60 minutes before) or mid-morning snack to boost fat oxidation
- Skin Health: Morning or evening consistently; vitamin C works best with daily intake
- Iron Absorption: With iron-rich meals (spinach, lentils, beans) to enhance absorption
IMPORTANT NOTE
Avoid consuming excessive amounts (over 200g fresh or 3+ tbsp powder daily) without medical guidance, as very high vitamin C intake may cause digestive upset in sensitive individuals.
Are acerola cherries the same as regular cherries?
No, acerola cherries (Malpighia emarginata) are botanically unrelated to sweet cherries (Prunus avium) or tart cherries (Prunus cerasus).
Key Differences:
Acerola Cherry:
- Native to Central/South America (tropical)
- 1677mg vitamin C per 100g
- 32 calories per 100g
- Tart, astringent flavor
- Small, bright red with 3 lobes
Sweet/Tart Cherry:
- Native to Europe/Asia (temperate)
- 7-10mg vitamin C per 100g
- 50-63 calories per 100g
- Sweet or tart flavor
- Round, dark red or yellow
Recommendation: Choose acerola for vitamin C and immunity; choose regular cherries for melatonin (sleep) and anthocyanins (inflammation).
How many acerola cherries should I eat per day?
General Guidelines:
- 50-100g fresh fruit daily - Most people (provides 800-1677mg vitamin C)
- 1-2 tbsp powder daily - In smoothies or water (provides 150-300mg vitamin C)
- 30g fresh fruit daily - Minimum for 100% daily vitamin C needs
Avoid excess: More than 200g fresh or 3 tbsp powder may provide excessive vitamin C (over 2000mg) causing digestive upset in sensitive individuals.
Track your meals with NutriScan app to see how acerola fits your personal nutrition goals.
Can I eat acerola cherries on an empty stomach?
Generally safe for most people—provides immune boost and vitamin C absorption is optimal without food interference.
May want to avoid if you have:
- Acid Reflux/GERD: High vitamin C acidity may trigger symptoms
- Sensitive Stomach: Start with small amounts (30g) to assess tolerance
- IBS: Monitor for digestive changes
Better approach: If sensitive, pair with a small amount of protein (nuts, yogurt) or consume with breakfast to buffer acidity.
