Health Benefits of Starfruit

Cut a starfruit crosswise, and you get exactly what its name promises: perfect little stars.

And there’s more to starfruit than just its good looks. This tropical fruit (also called carambola) is low in calories and contains fiber, vitamin C and other nutrients. But if you have kidney disease, proceed with caution.

Registered dietitian Beth Czerwony, RD, LD, explains the possible health benefits of starfruit, the best way to eat it and when you may need to avoid it.

What is starfruit?

Starfruit is an oblong tropical fruit that gets its name from its distinct shape.

Starfruit’s exterior ranges from green to yellow-orange. The juicy inside has a sweet-and-tart taste that’s comparable to a mix of pear, grape and orange.

So, how do you eat a starfruit? Luckily, it’s pretty easy. Since the flesh is edible, you don’t need to peel it. You can eat the seeds, too, although most people remove them.

Nutritionally, starfruit packs a punch.

One cup of cubed starfruit contains about:

• 41 calories
• 8.8 grams of carbohydrates
• 3.7 grams of fiber
• 1.4 grams of protein
• 5.3 grams of sugar

Starfruit also provides the following nutrients:

• Copper
• Calcium
• Folate
• Iron
• Magnesium
• Potassium
• Vitamin A
• Vitamin C
• Zinc

Health benefits

The research around starfruit’s health effects is limited. It shouldn’t be viewed as a treatment or miracle cure for any health condition.

Your best bet? Think of starfruit as one of the many nutrient-rich foods you can eat. Its nutritional profile may offer some perks:

May support your immune system

Starfruit contains vitamin C, a vital nutrient for your immune system health.

Vitamin C is also an antioxidant. Antioxidants help protect your body from the damage that free radicals can cause.

“Eating starfruit won’t stop you from catching a cold,” says Czerwony. “But getting enough vitamin C helps your immune system work at its best.”

May improve your skin

Vitamin C helps in two ways when it comes to your skin.

First, your body uses vitamin C to make collagen, a protein that supports your skin’s structure. Secondly, its antioxidant properties help protect your cells from damage.

While starfruit isn’t going to stop the aging process on its own (sorry!), the vitamin C found in the fruit gives your body what it needs to maintain healthy skin.

May support your gut health

One cup of starfruit contains about 3.7 grams of fiber.

Fiber helps move food through your digestive system and supports regular bowel movements. Fiber-rich fruits like starfruit can be a gut-friendly addition to your meals.

“The fiber in starfruit can act as a beneficial fuel for the bacteria in your colon,” shares Czerwony. “We know a healthy gut micobiome is associated with better digestion, immune function and production of short-chain fatty acids that support intestinal health.”

May help manage cholesterol

Research shows that starfruit may have positive effects on your cholesterol. But studies are limited, so it’s too soon to know for sure if eating starfruit can lower your cholesterol.

“If you have high cholesterol, starfruit may be a part of your heart-healthy eating plan. But it’s not a replacement for medications or other treatments your healthcare provider recommends,” stresses Czerwony.

May reduce inflammation

Chronic inflammation is connected to diseases like heart disease and diabetes, among others.

Starfruit contains plant compounds with antioxidant properties, and early research shows it may have anti-inflammatory effects.

“While that may sound encouraging, more human research is needed to understand whether starfruit has a meaningful effect on inflammation,” says Czerwony.

Risks and precautions

There’s an important warning when it comes to starfruit: If you have kidney problems, don’t eat it unless your healthcare provider says it’s safe.

Starfruit contains oxalic acid and a neurotoxin called caramboxin. Healthy kidneys can remove the toxin from your body. But when your kidneys aren’t functioning properly, the amount of caramboxin can increase and cause issues in your brain and nervous system.

In severe cases, starfruit toxicity can lead to seizures and even be fatal. You should avoid starfruit if you have:

• Kidney disease
• Kidney stones
• Kidney failure that requires dialysis

Starfruit can also interact with certain medications — including some cancer drugs — by changing how your body breaks them down. If you take any medications, talk with your healthcare provider before eating starfruit.

How to incorporate starfruit into your diet

You can use starfruit in a variety of ways. Try it:

• Raw, either on its own or added to a salad
• Blended into smoothies
• Cooked into curries or stir-fries
• Made into chutneys or jams

To prepare starfruit, wash it and then cut it crosswise. Remove the seeds if you want, and it’s ready to eat.

Bottom line

While starfruit may look like a star, nutrition-wise it doesn’t need top billing. With its sweet-tart flavor, you can work starfruit into both sweet and savory recipes.

“If it’s safe for you to eat, enjoy starfruit as one more colorful way to add fiber and nutrients to your diet,” concludes Czerwony.