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Pandanus Fruit
Pandanus tectorius
Pandanus fruit, derived from the Pandanus tectorius tree, is a tropical delight known for its unique aroma and versatile culinary applications. Native to coastal regions of the Pacific, this fruit is characterized by its distinctive, segmented structure and vibrant, often reddish or orange hue. Its flesh is starchy and fibrous, with a flavor profile that ranges from mildly sweet to slightly nutty. Pandanus fruit is not only a staple in traditional island cuisines but also a rich source of essential nutrients, including dietary fiber, vitamins, and minerals. Its versatility extends beyond food, as its leaves are often used in cooking and fragrance production.
135
Calories
5g
Fiber
28%
Vitamin C
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Pandanus Fruit Nutrition Facts
Calories
135
Per 100g
Carbs
32g
Per 100g
Protein
1.5g
Per 100g
Fiber
5g
Per 100g
Sugar
12g
Per 100g
Fat
0.5g
Per 100g
💊Vitamins
Per 100g
Vitamin C
28% DV
25mg
Boosts immunity and aids in collagen production.
Vitamin A
3% DV
150IU
Supports vision and skin health.
⚡Minerals
Per 100g
Potassium
6% DV
300mg
Regulates blood pressure and heart function.
Magnesium
6% DV
25mg
Supports bone health and nerve function.
🛡️Antioxidants
CarotenoidsFlavonoids
🌿Phytonutrients
Phenolic compoundsTannins
📊Glycemic Index
55
Per Serving
Nutrition breakdown for one serving
📏
Serving Size
100g
Calories
135kcal
Breakdown
Carbs
32g
Fiber
5g
20% DV
Sugar
12g
Protein
1.5g
Fat
0.5g
Vitamin C
💊
25mg
28% DV
Potassium
⚡
300mg
6% DV
Health Benefits of Pandanus Fruit
Benefit 1: Rich in dietary fiber, aiding digestion and promoting gut health.
Benefit 2: High in Vitamin C, which boosts immunity and supports collagen production.
Benefit 3: Contains potassium, essential for regulating blood pressure and heart function.
Benefit 4: Provides antioxidants like carotenoids and flavonoids, which combat oxidative stress.
Benefit 5: Low in fat and a good source of energy-providing carbohydrates.
Pandanus Fruit Origin & Distribution
Native Region
Pacific Islands
Global Presence
FijiHawaiiSamoaTonga
Top Producers
FijiHawaiiSamoa
Historical Background
Pandanus fruit has been a staple in Pacific Island cultures for centuries, used both as a food source and in traditional medicine.
Pandanus Fruit Peak Season
Best Time to Enjoy
Year-round in tropical climates
1 Varieties Available
Pandanus Fruit Varieties
Each variety offers unique flavors, textures, and culinary applications
Common Pandanus
Pacific Islands
Color
Reddish-orange
Taste Profile
Mildly sweet and nutty
Best For
Desserts and starchy dishes
Pandanus Fruit Storage & Selection Guide
Keep your fruit fresh and delicious for longer
How to Choose the Perfect Fruit
1
Look for firm, brightly colored fruits with no blemishes.
2
Select fruits that feel heavy for their size.
Proper Storage Methods
Store in a cool, dry place away from direct sunlight.
Refrigerate if not consuming immediately.
Shelf Life Guide
Room Temperature
5-7 days
Refrigerated
Up to 2 weeks
Average Shelf Life
7 days
Freezing Instructions
Preserve freshness for months
2-3 months
1
Freeze in airtight containers or bags after peeling and segmenting.
2
Use frozen segments within 3-6 months for best quality.
Pro Tip
Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.
Culinary Journey
Discover delicious possibilities
Common Uses
Used in traditional Pacific Island dishes, such as starchy puddings and desserts.
Can be grated or mashed and added to baked goods for flavor and texture.
Perfect Pairings
Coconut milkTropical fruits like mango and pineappleSweet potatoes and taro
Popular Recipes
Pandanus fruit pudding
Tropical fruit salad with pandanus
Pandanus-infused baked goods
Refreshing Beverages
Pandanus-infused teas
Tropical smoothies with pandanus
Safety Information
Allergy Information:
Pandanus fruit is generally considered safe for most people, but individuals with allergies to tropical fruits should exercise caution.
Pesticide Concerns:
Pandanus fruit is typically grown with minimal pesticide use, but it is always best to wash the fruit thoroughly before consuming.
Who Should Avoid:
- • Individuals with known allergies to tropical fruits
- • People with digestive sensitivities
Possible Side Effects:
- •May cause mild digestive discomfort in some individuals.
Preparation Safety:
- • Wash the fruit thoroughly before peeling.
- • Use a sharp knife to carefully segment the fruit.
Fun Facts About Pandanus Fruit
Surprising trivia you'll love!
Pandanus fruit is often referred to as the 'tree of life' in Pacific Island cultures due to its versatility.
The leaves of the pandanus plant are commonly used in cooking to impart a fragrant, vanilla-like flavor.
Frequently Asked Questions
What does pandanus fruit taste like?
GeneralPandanus fruit has a mildly sweet and slightly nutty flavor, with a starchy texture.
How do I know if a pandanus fruit is ripe?
BuyingA ripe pandanus fruit will be firm, brightly colored, and free of blemishes.
Can I freeze pandanus fruit?
StorageYes, you can freeze pandanus fruit after peeling and segmenting it. Store in airtight containers for up to 6 months.
What are some traditional uses of pandanus fruit?
CulinaryPandanus fruit is traditionally used in starchy puddings, desserts, and as a flavoring agent in baked goods.
Is pandanus fruit high in sugar?
NutritionPandanus fruit contains about 12g of sugar per 100g, making it moderately sweet.
Does pandanus fruit have any medicinal properties?
HealthPandanus fruit is rich in antioxidants and vitamins, which may have health benefits such as boosting immunity and reducing oxidative stress.
Can pandanus fruit be used in beverages?
MiscellaneousYes, pandanus fruit can be used to flavor teas, smoothies, and other tropical beverages.
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Environmental Impact
Sustainability insights
Sustainability Overview
Pandanus fruit is sustainably grown in its native regions, often with minimal environmental impact.
Carbon Footprint
Low, as it is typically grown locally in tropical climates.
Water Usage
Moderate, as pandanus trees are adapted to coastal environments with varying water availability.
Local vs Imported
Local consumption is preferred to reduce carbon footprint and support local economies.
Data sources & transparency
We aim to keep this Pandanus Fruit profile accurate and easy to understand. Nutrition values and % Daily Value figures are based on established reference databases and standard daily value guidance.
- USDA FoodData Central (nutrition reference): fdc.nal.usda.gov
- FDA Daily Values (label standards used for %DV): fda.gov
Last updated: May 3, 2026
Medical disclaimer
This page is for general educational purposes and does not replace professional medical advice.
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