Nanches: Uses, Benefits, Side Effects and More!
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
Nanches, also called nance or hogberries. These odd-named, tiny, and unique fruits come from Central and South America. Harvested from the Byrsonima crassifolia tree, nanches are loved for their sharp aroma and unique taste. They’re a kitchen favourite as well. Most importantly, they’re loaded with nutrients proposed to have many healthy properties.
These fruits are native to tropical America. They cover areas like the Caribbean, Central, and Latin America. You’ll mostly find them in open pine forests and grassy savannas. They grow well in both tropical and subtropical climates. Sandy and rocky soils are where they flourish best.
Nanches as tiny yellow-orange cherries. They’re less than an inch in size. Each fruit has a light golden skin that holds a creamy white pulp. Inside, there’s a large pit with up to three inedible white seeds.
Nanches taste nothing like they look. Their flavour swings from mildly cheese-like to a blend of banana, lychee, and pear. They also have a strong smell, which sets them apart from most fruits.
You might be used to seeing the common white-pulp nanches which are covered by a thin, golden skin, these are the most common variety. But there’s also a red-fleshed variety found in Mexico and Costa Rica, known as red nance or guajacote. The Byrsonima crassifolia tree grows best from the sea level up to 6,000 feet, across various regions like Belizean pine forests.
Did you know?
A 1/2-cup (56-gram) serving gives roughly 41 calories. It contains 9.5 grams of carbohydrates, 0.4 grams of protein, and 0.7 grams of fat.
Nanches are packed full of vital vitamins and minerals. A 1/2-cup (56-gram) serving gives you 59% of the Daily Value (DV) of vitamin C, 16% DV of dietary fiber, and smaller amounts of other nutrients.
Known for their high antioxidant levels, nanches contain vitamin C, phenolic compounds, and carotenoids. These may help shield your cells against harm from free radicals, supporting overall health.
Here’s a table that summarizes the nutritional profile of nanches.
| Nutrient | Amount per 1/2-cup (56-gram) serving |
| Calories | 41 |
| Carbohydrates | 9.5 g |
| Protein | 0.4 g |
| Fat | 0.7 g |
| Dietary Fiber | 4 g (16% DV) |
| Vitamin C | 59% DV |
| Vitamin K | 7% DV |
| Vitamin E | 5% DV |
| Calcium | 2% DV |
| Magnesium | 3% DV |
Researchers have found that dietary fibre from nanches may assist in controlling triglyceride, blood pressure, and cholesterol levels. However, always talk to your doctor before adding such products to your daily regime.
Dr. Siddharth Gupta, B.A.M.S, M.D
Nanches are said to be good for your gut health. Thanks to their high dietary fiber content, they feed the friendly bacteria in your gut, fostering a healthy gut microbiome.
A 1/2-cup (56-gram) serving of nanches provides 16% of the DV for dietary fiber. Eating enough fiber may aid regular bowel movements and boost overall gut health.
Each 1/2-cup (56-gram) serving packs 59% of the DV for vitamin C. Because of this, it may help support skin health by aiding collagen formation and reducing sun and ozone damage.
The phytonutrients in nanches have anti-inflammatory properties. These may further aid skin health by reducing inflammation and enhancing its overall look.
Eating white-fleshed fruits like nanches is said to help. One study found that for every 25 grams of such fruit eaten daily, stroke risk went down by 9%. However, more studies are needed to confirm the link between regular nanches intake and stroke risk reduction.
All the above benefits need further probing by science. If you are considering incorporating nanches in your daily routine, always run it by your doctor before doing so.
In my experience, vitamin C present in nanches may lower the risk of malignancies of the mouth, stomach, rectum, throat, and oesophagus.
Dr. Rajeev Singh, BAMS
They’re great for making homemade jams and spreads. Their unique taste and natural sweetness add a special touch to your favourite toast or sandwich.
Nanches can be used to make a fermented drink called chicha. It happens mostly in Latin and Central America. This fruit can also be turned into crema de nance, a beverage liked in Costa Rica that’s similar to rum.
Their unique texture and flavour can blend well with other ingredients which are present in salads and salsas.
Nanches can be added to sweet treats like pies, cakes, cookies, pastries.The rich and exotic flavour they bring can transform your desserts.
Nanches belong to the acerola family. Therefore, if you’re allergic to acerola cherries, you might also be allergic to nanches. If you are uncertain about potential allergies it’s best to touch base with your healthcare provider.
There’s little information about interactions with other medicines. So, if you’re on medication and considering adding nanches to your diet, discuss with your healthcare provider first.
There’s no clear information on this yet. Therefore, reach out to your healthcare provider before making dietary changes.
Look for fruits that are golden-yellow and have a strong, sharp smell. You’ll mostly find these in specialty stores, Latin or Caribbean markets, or foreign sections of supermarkets. Store fresh nanches at room temperature for up to a week. For longer storage, put them in the fridge, so then you can store for up to two weeks.
They can be eaten raw, cooked, or preserved. Mix them into smoothies, fruit salads, jams, salsas, and savory dishes. Try out various nance recipes and uncover the unique, unique flavour this fruit adds to your meals.
Nanches are indeed a wonderful gift from nature, full of exotic tastes, unusual smell, and potentially healthy. They’re rich sources of vital nutrients such as fiber, vitamins, and antioxidants. They have several potential health benefits, including gut health support, skin health improvement, and potential stroke risk reduction.
In English, nanches are often called hogberries.
Whether it’s “nance” or “nanche,” both names refer to the same fruit from the Byrsonima crassifolia tree.
Yes, absolutely. If you live in a tropical or subtropical climate, you can grow nanches in your backyard. They fare well with drought and love sandy or rocky soils.
There are many ways to work with nanches. They can be mixed into smoothies, fruit salads, jams, and salsas. They can also be added to savory dishes or you can use them to make fermented drinks, such as chicha or crema de nance.
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