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Naranjilla

Fruit

Naranjilla

A tart, citrus-like tropical fruit native to South America, known for its green juice and leathery orange skin.

Naranjilla, also known as lulo, is a subtropical fruit native to northwestern South America. It has a leathery orange skin and greenish-yellow, jelly-like pulp with a tart, citrus-like flavor often described as a cross between lime and rhubarb.

low-calorie tart tropical fruit

Typical serving · 100g

Common varieties · common naranjilla, lulo castilla, lulo poro poro, thorny naranjilla

75health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Naranjilla is a fast-digesting, low-calorie fruit with high water content and moderate carbohydrate levels. Its acidity and fiber content moderate digestion speed slightly, providing a modest satiety effect. The macronutrient profile is dominated by simple carbohydrates with minimal fat and protein. As an unprocessed whole food, it retains its natural cellular structure and micronutrient density.

Varieties: common naranjilla · lulo castilla · lulo poro poro · thorny naranjilla

#naranjilla#lulo#tropicalfruit#lowcalorie#lowglycemic#weightloss#vitaminc#nightshade#bloodsugarcontrol#fruitnutrition

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

45kcal

Density 0.45 kcal/g

Protein

0.6g

Carbs

9.5g

Fat

0.2g

Fiber

1.5g

Sugar

6 g

Sodium

4 mg

Potassium

180 mg

Glycemic index

35

Glycemic load

3

Water content

87%

Standout compounds

Nutrient highlights

  • Vitamin C

    moderate

    Supports immune function and acts as a potent antioxidant.

  • Potassium

    moderate

    Helps regulate blood pressure and supports fluid balance.

  • Dietary Fiber

    low

    Promotes digestive regularity and feeds gut microbiota.

  • Iron

    low

    Essential for oxygen transport in the blood.

Wellness map

Health scores & processing

Weight loss
85
Satiety
60
Blood sugar
80
Gut health
65
Heart health
70
Fitness
55
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

unprocessed · Whole food

Whole naranjilla is a raw, unprocessed fruit. Processing only occurs if it is juiced, sweetened, or made into preserves.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietymoderate
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Naranjilla is generally safe to consume. The thick skin protects the edible pulp from most microbial contamination. Pesticide risk is low but present on the inedible skin.

90safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residue on skin
  • surface bacteria

Safer choices

Organic naranjilla to avoid skin pesticide residues, though the pulp is rarely exposed.

Prep tips

Wash the outer skin thoroughly before cutting open to prevent transferring surface bacteria to the pulp. Scoop out the green pulp and discard the bitter skin.

Minimal regulatory concerns for whole fruit; imported juices may have added sugars subject to standard labeling laws.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content make naranjilla a filling, low-calorie option for volume eating.

  2. Blood sugar

    Low glycemic index and glycemic load result in minimal blood sugar spikes, making it suitable for glucose management.

  3. Fitness & energy

    Provides quick-digesting carbohydrates for light energy, but lacks the dense calories needed for intense endurance fueling.

  4. Gut health

    Contains modest amounts of dietary fiber and water to support digestion, though it is not a high-fiber powerhouse.

  5. Processing quality

    Whole naranjilla is an unprocessed whole food with intact cellular structure and micronutrients.

  6. Food safety

    Very safe when the skin is washed before slicing. The inedible skin naturally protects the consumed pulp.

  7. Common mistakes

    Attempting to eat the bitter, leathery skin instead of scooping out the pulp, or confusing commercial naranjilla drinks (high in added sugar) with the raw fruit.

  8. Best preparation

    Scoop raw pulp into smoothies, blend with water for a traditional beverage, or use as a tart topping for yogurt and oatmeal.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-calorie flavor enhancer

    Adds intense tropical tartness to water, smoothies, or seltzer without the high calorie cost of syrups or sweetened juices.

  • Weight management snack

    A low-energy-density fruit that satisfies sweet and tart cravings with minimal caloric impact.

  • Vitamin C boost

    Provides a natural source of ascorbic acid to support immune function and collagen synthesis.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and energy density
  • Low glycemic index supports stable blood sugar
  • Unique tart flavor reduces the need for artificial flavorings
  • Good source of vitamin C and potassium
  • High water content supports hydration

Trade-offs

  • Difficult to find fresh outside of South America
  • Highly tart flavor requires sweetening for most palates
  • Not a significant source of protein or dietary fat
  • Commercial naranjilla juices are often loaded with added sugar
  • Small fruit size means prep-to-yield ratio is low

Fit check

Who is it for?

Great match

  • weight management
  • blood sugar control
  • flavoring water and smoothies naturally
  • immune system support

Consider alternatives

  • high-protein diets
  • calorie-dense muscle gain plans
  • people avoiding acidic foods due to reflux

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Naranjilla

    This food

    Naranjilla

    VS85% alike
    Passion Fruit

    Compare with

    Passion Fruit

    Naranjilla is lower in calories and sugar, while passion fruit is richer in fiber and healthy fats from its seeds.

    Naranjilla is lower in calories and better for weight loss, while passion fruit provides more fiber and healthy fats for satiety.

    Naranjilla vs Passion Fruit
  • Naranjilla

    This food

    Naranjilla

    VS75% alike
    Orange

    Compare with

    Orange

    Oranges are sweeter and higher in sugar and vitamin C, while naranjilla is much tarter and lower in calories.

    Oranges provide more vitamin C and natural sweetness for energy, while naranjilla is significantly lower in sugar and calories.

    Naranjilla vs Orange
  • Naranjilla

    This food

    Naranjilla

    VS70% alike
    Kiwi

    Compare with

    Kiwi

    Kiwi is much higher in vitamin C and fiber, while naranjilla is slightly lower in calories and carbohydrates.

    Kiwi offers more fiber and vitamin C per serving, but naranjilla is lower in carbs and calories for stricter diets.

    Naranjilla vs Kiwi
  • Naranjilla

    This food

    Naranjilla

    VS65% alike
    Pineapple

    Compare with

    Pineapple

    Pineapple is sweeter with higher sugar and calories, while naranjilla is much tarter and lower in carbohydrates.

    Pineapple provides more natural sugar for post-workout energy, while naranjilla is a lower-calorie, low-sugar alternative.

    Naranjilla vs Pineapple
  • Naranjilla

    This food

    Naranjilla

    VS60% alike
    Lemon

    Compare with

    Lemon

    Lemons are extremely low in sugar and calories, while naranjilla offers a slightly sweeter, more complex tropical flavor.

    Lemons are lower in sugar and calories, but naranjilla provides a more versatile tropical flavor for beverages.

    Naranjilla vs Lemon
  • Naranjilla

    This food

    Naranjilla

    VS55% alike
    Guava

    Compare with

    Guava

    Guava is a nutritional powerhouse with massive vitamin C and fiber, while naranjilla is primarily a low-calorie flavoring fruit.

    Guava is far superior for fiber and vitamin C, while naranjilla is lower in calories and sugar.

    Naranjilla vs Guava
  • Naranjilla

    This food

    Naranjilla

    VS50% alike
    Papaya

    Compare with

    Papaya

    Papaya is sweeter and higher in calories, while naranjilla is tart, lower in sugar, and better for strict low-carb diets.

    Papaya offers more calories and sweetness for energy, while naranjilla is a low-sugar, low-calorie option.

    Naranjilla vs Papaya
  • Naranjilla

    This food

    Naranjilla

    VS55% alike
    Grapefruit

    Compare with

    Grapefruit

    Grapefruit is larger and provides more fiber per serving, while naranjilla is lower in overall carbohydrates.

    Grapefruit provides more volume and fiber for satiety, while naranjilla is lower in calories and carbs.

    Naranjilla vs Grapefruit
  • Naranjilla

    This food

    Naranjilla

    VS45% alike
    Mango

    Compare with

    Mango

    Mango is very sweet and calorie-dense, while naranjilla is tart and very low in calories.

    Mango is much higher in sugar and calories for workout fuel, while naranjilla is far better for low-calorie weight loss.

    Naranjilla vs Mango
  • Naranjilla

    This food

    Naranjilla

    VS50% alike
    Tangerine

    Compare with

    Tangerine

    Tangerines are sweeter and higher in sugar, while naranjilla is tart and lower in calories.

    Tangerines are sweeter and easier to snack on, while naranjilla is lower in sugar and better for blood sugar control.

    Naranjilla vs Tangerine

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is naranjilla good for weight loss?

    Yes, naranjilla is excellent for weight loss. It is very low in calories and high in water, which helps increase fullness without consuming excess energy.

  • Can diabetics eat naranjilla?

    Yes, diabetics can safely eat naranjilla. It has a low glycemic index and low glycemic load, meaning it will not cause significant blood sugar spikes when eaten in moderation.

  • What does naranjilla taste like?

    Naranjilla has a unique, tart flavor often described as a blend of lime, rhubarb, and pineapple. It is highly aromatic and rarely eaten plain without sweetening.

  • How do you eat naranjilla?

    Slice the fruit in half and scoop out the green, jelly-like pulp with a spoon. Discard the bitter, leathery skin. The pulp is best blended into drinks, smoothies, or desserts.

  • Is naranjilla the same as citrus?

    No, despite its orange skin and citrus-like taste, naranjilla is not a citrus fruit. It belongs to the nightshade family, making it related to tomatoes and eggplants.

  • Is lulo high in sugar?

    No, lulo (naranjilla) is relatively low in sugar compared to most tropical fruits, containing only about 6 grams of sugar per 100 grams of pulp.

  • What are the health benefits of naranjilla?

    Naranjilla provides vitamin C for immune support, potassium for heart health, and antioxidants that reduce inflammation. Its fiber also supports healthy digestion.

  • Can you eat naranjilla skin?

    No, the skin is tough, leathery, and bitter. It should be discarded after scooping out the edible interior pulp.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

80

Nutrition data

85

Health analysis

90

Food safety

80

Comparisons