Carambola: Health Benefits And Nutritional Facts
Carambola, also known as star fruit, is low in calories and rich in antioxidants, vitamin C, and fiber. Discover its health benefits and key nutritional facts.
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Last updated on 17th Jul, 2025
Introduction
Carambola, commonly known as star fruit, is a tropical fruit with a unique star-like shape when sliced. It has a sweet and tangy flavour, making it a refreshing addition to salads, juices, and desserts. Beyond its taste, carambola is packed with essential nutrients that offer several health benefits. However, it’s important to note that people with kidney disease should avoid it due to its high oxalate content.
In this article, we’ll explore the nutritional value, health benefits, and precautions related to consuming carambola.
Nutritional Facts of Carambola
Carambola is low in calories but rich in vitamins, minerals, and antioxidants. A 100-gram serving of star fruit provides:
Calories: 31 kcal
Carbohydrates: 6.7 g
Fibre: 2.8 g
Vitamin C: 34.4 mg (57% of daily requirement)
Vitamin B5 (Pantothenic Acid): 0.39 mg
Folate (Vitamin B9): 12 mcg
Potassium: 133 mg
Magnesium: 10 mg
Antioxidants: Flavonoids, quercetin, and gallic acid
The fruit is also rich in water (about 91%), making it hydrating and great for digestion.
Health Benefits of Carambola
Here are some of the health benefits of carambola:
1. Boosts Immunity
Carambola is an excellent source of vitamin C, which strengthens the immune system by promoting white blood cell production. This helps the body fight infections, colds, and flu.
2. Aids Digestion
The high fibre content in star fruit supports healthy digestion by preventing constipation and promoting regular bowel movements. It also helps maintain gut health by feeding beneficial gut bacteria.
Consult Top Nutritionists
3. Supports Heart Health
The potassium in carambola helps regulate blood pressure by balancing sodium levels in the body. Additionally, its antioxidants reduce oxidative stress, lowering the risk of heart disease.
4. Helps in Weight Management
With only 31 calories per 100 grams, carambola is a great low-calorie snack for those managing their weight. The fibre content also keeps you full for longer, reducing unnecessary cravings.
5. Good for Skin Health
The antioxidants and vitamin C in star fruit help fight free radicals, preventing premature aging and promoting collagen production for healthy, glowing skin.
6. May Help Control Blood Sugar
Some studies suggest that star fruit may help regulate blood sugar levels due to its fiber content and low glycemic index. However, people with diabetes should consume it in moderation and consult their doctor.
7. Hydrates the Body
Since carambola is 91% water, it helps keep the body hydrated, especially in hot weather.
Who Should Avoid Carambola?
While star fruit is nutritious, it contains oxalic acid and caramboxin, which can be harmful to people with kidney disease. These compounds can cause neurological symptoms like confusion, seizures, and even kidney failure in severe cases.
Avoid carambola if you have:
Chronic kidney disease (CKD)
Kidney stones (oxalate-related)
A history of kidney dysfunction
If you’re unsure, consult a doctor before consuming it.
How to Include Carambola in Your Diet?
Star fruit can be enjoyed in various ways:
Fresh: Eat it raw after washing and slicing.
Juices & Smoothies: Blend with other fruits for a refreshing drink.
Salads: Add slices to fruit or green salads.
Garnishes: Use star-shaped slices to decorate desserts and cocktails.
Tip: Choose ripe carambola (yellow with slight brown edges) for the best sweetness.
Conclusion
Carambola is a delicious and nutritious fruit with numerous health benefits, from boosting immunity to aiding digestion. However, people with kidney problems should avoid it. If you’re looking to add a tropical twist to your diet, star fruit is a great choice!
If you have any health concerns or dietary restrictions, it’s always best to consult a doctor. You can easily book a consultation or schedule a test through Apollo 24|7 for personalised advice.
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
