Caimito Nutrition

Full Nutritional Breakdown (per 100g)

Calories: 67
Carbohydrates: 17g
Fiber: 3.3g
Sugars: 14g
Protein: 0.7g
Fat: 1g
Vitamin C: 23mg
Calcium: 12mg
Phosphorus: 18mg
Potassium: 120mg
Iron: 0.5mg
Magnesium: 15mg
Polyphenols and flavonoids: High concentration
Tannins and anthocyanins: Present in significant amounts

Star Micronutrients: Vitamin C, Fiber, and Polyphenols

Caimito’s nutrient content truly shines when it comes to Vitamin C, Fiber, and Polyphenols.  With 23 milligrams of vitamin C per 100 grams, it provides about 25% of the recommended daily intake, supporting immunity, collagen formation, and skin health.  The Fiber in caimito, especially the soluble kind, helps regulate digestion, improves cholesterol levels, and contributes to satiety.  Meanwhile, Polyphenols—the potent plant compounds found in its vibrant skin and flesh—act as antioxidants that protect the body from oxidative damage.  These micronutrients work together to strengthen the body’s defenses, support metabolic health, and enhance cellular vitality.

Health Benefits: Healing in Every Bite

Caimito is more than a treat for the senses—it’s a fruit with serious health-promoting properties.  Its high antioxidant content helps fight free radicals, reduce inflammation, and protect against cellular damage.  The fiber content aids in digestion, promoting a healthy gut microbiome and helping to regulate blood sugar levels.  Vitamin C boosts the immune system and supports skin renewal, while potassium contributes to heart health by helping to balance fluid levels and reduce blood pressure.  The fruit’s polyphenols and tannins have been linked to improved metabolic function, brain health, and even anti-aging effects. With such a diverse range of nutrients, caimito supports immunity, digestion, cardiovascular health, and mental clarity.

Optimal Daily Intake: Small Fruit, Big Benefits

One medium caimito (about 100 grams) per day is a practical and beneficial serving for most adults.  This amount offers a balanced dose of fiber, antioxidants, and essential vitamins without excessive sugar or calories.  Individuals with higher antioxidant needs—such as athletes, pregnant individuals, or those under high stress—might enjoy two servings.  Due to its fiber content, it’s best to start with a smaller portion if your current diet is low in fiber.  As with most fruits, enjoying caimito as part of a varied diet enhances its benefits.  When paired with protein or healthy fats, its natural sugars are better absorbed and balanced, helping to stabilize energy levels.

Real-Life Experiences: Everyday Wellness with Caimito

Maria, a schoolteacher in the Philippines, eats caimito with her morning oatmeal.  “It’s become my morning ritual. I feel full, energized, and my skin has never looked better.”

Jordan, a runner in Costa Rica, keeps caimito chilled in the fridge for post-run snacks. “It’s the perfect mix of sweet and hydrating.  I used to reach for sports drinks—now I reach for caimito.”

Nina, a culinary blogger, uses caimito in homemade sorbets and breakfast bowls. “The flavor is unique, and it feels like an indulgence.  Plus, I love knowing it’s packed with goodness.”

Fitness and Recovery: Sweet Support for Active Bodies

Caimito offers smart support for fitness and recovery routines.  Its natural sugars provide a gentle energy lift without the crash, while fiber ensures that this energy is released gradually.  The vitamin C and polyphenols in caimito help reduce inflammation and support tissue repair after physical activity.  Potassium aids in muscle contraction and prevents cramping, while the hydration from its juicy flesh contributes to post-exercise rehydration.  Caimito can be blended into smoothies, added to post-workout yogurt bowls, or simply chilled and eaten after a workout for a refreshing cooldown.  For those training in hot climates or engaging in endurance sports, it serves as a delicious ally in recovery.

Creative and Delicious Ways to Enjoy Caimito

Caimito is incredibly versatile and can be enjoyed in both sweet and savory preparations.  Its natural sweetness makes it a perfect addition to fruit salads, parfaits, and smoothie bowls.  Blend it into sorbets with lime for a tropical dessert or use it in mocktails for a fragrant twist.  For a savory take, pair caimito with goat cheese and arugula for a light, elegant salad, or slice it atop grilled fish or tofu for a sweet contrast.  The flesh can also be frozen and blended into smoothie cubes for easy nutrient boosts.  Its delicate texture pairs beautifully with coconut milk, vanilla, or other tropical fruits like mango and banana.  Whether raw, chilled, blended, or cooked, caimito lends itself to creative, nutrient-rich recipes that feel like a treat.

Ripeness, Storage, and Preparation: Maximizing Flavor and Value

When choosing caimito, look for fruit with smooth, unbroken skin that yields slightly to gentle pressure.  Purple and green varieties should both have a subtle gloss and emit a mild, fruity scent. An underripe caimito will be firm and astringent, while an overripe one may become too soft and watery.  Once ripe, caimito can be stored in the refrigerator for up to five days.  To prepare, slice the fruit in half and scoop out the flesh with a spoon, avoiding the skin and seeds, which are not typically eaten.  Cooking can reduce vitamin C content but may enhance the availability of some antioxidants, making both raw and lightly cooked options nutritionally beneficial.

Precautions and Considerations: Gentle, but Mindful

Caimito is generally well tolerated, but there are a few things to keep in mind. Its seeds and skin contain latex-like substances that may cause digestive discomfort in sensitive individuals if consumed.  Stick to the translucent flesh, and rinse the fruit well before cutting.  For people with latex allergies, caution is advised, as cross-reactivity is possible.  Though it contains natural sugars, its high fiber content helps moderate blood sugar spikes, making it a suitable choice for most people with diabetes.  Still, moderation and pairing with protein are best.  Like all fruits, caimito should be introduced gradually to those unfamiliar with tropical foods to ensure tolerance.

A Fruit Worth Discovering and Sharing

Caimito is more than a rare tropical delight—it’s a nutritional gem that brings joy, nourishment, and vitality to the table.  Its beautiful color, soothing flavor, and impressive health benefits make it a perfect example of how nature provides both wellness and pleasure.  With its unique combination of vitamin C, fiber, antioxidants, and essential minerals, caimito supports whole-body wellness in the most delicious way.  Whether you’re looking to brighten your breakfast, fuel your workout, or simply explore new foods, this star-shaped wonder belongs in your fruit rotation.  Let caimito inspire your meals and remind you that health can be as beautiful and flavorful as it is beneficial.