Carissa
Carissa is a small, tart tropical fruit rich in vitamin C and potassium, offering antioxidant support with minimal calories. Native to southern Africa, this nutrient-dense fruit supports immune function and cardiovascular health.
Nutrition Β· per ~140 g serving Β· β 1 medium piece
- Vitamin C53.2 mg59% DV
- Riboflavin0.08 mg6% DV
- Thiamin0.06 mg5% DV
- Niacin0.28 mg2% DV
- Vitamin A2.8 iu<1% DV
- Copper0.29 mg33% DV
- Iron1.8 mg10% DV
- Potassium364.0 mg8% DV
- Magnesium22.4 mg5% DV
- Calcium15.4 mg1% DV
- Phosphorus9.8 mg<1% DV
- Sodium4.2 mg<1% DV
- Anthocyanins~280 mg
- Polyphenols~210 mg
Score Β· 78/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin C42% DV
- Copper23% DV
- Iron7% DV
- Potassium6% DV
- Riboflavin5% DV
Overview
Carissa (Carissa macrocarpa), also known as natal plum, is a small red fruit native to southern Africa with a tart, cranberry-like flavor. Despite its modest size, carissa delivers substantial micronutrient density per 100g, particularly vitamin C (38 mg), potassium (260 mg), and notable iron content (1.31 mg). The fruit contains polyphenolic compounds including anthocyanins and flavonoids that contribute to its antioxidant capacity. With only 62 calories and negligible sodium, carissa fits well into longevity-focused eating patterns. The fruit's traditional use in African medicine aligns with modern nutritional science showing benefits for immune resilience and oxidative stress reduction. Carissa's potassium-to-sodium ratio (87:1) makes it particularly valuable for cardiovascular health and blood pressure regulation. The presence of copper (0.21 mg) supports collagen synthesis and iron metabolism, both relevant to aging optimization. While fiber content is not prominently listed in standard profiles, carissa's polyphenol diversity suggests metabolic benefits beyond basic macronutrients. This fruit is underutilized in Western diets despite comparable or superior micronutrient profiles to more common berries.
Health Benefits (5)
- Immune system support through high vitamin C contentstrongVitamin C (38 mg per 100g) functions as a cofactor for immune cell differentiation and collagen synthesis, enhancing barrier function and pathogen defense
- Cardiovascular health maintenance via potassium and polyphenolsmoderateHigh potassium (260 mg) supports vasodilation and blood pressure regulation; anthocyanins reduce inflammation and improve endothelial function
- Antioxidant protection against age-related cellular damagemoderatePolyphenolic compounds including flavonoids and anthocyanins neutralize reactive oxygen species and reduce oxidative stress burden
- Iron bioavailability enhancement for oxygen transportstrongCarissa's iron content (1.31 mg) combined with vitamin C increases non-heme iron absorption efficiency for hemoglobin synthesis
- Bone mineral density support through copper and mineral profilemoderateCopper (0.21 mg) is essential for cross-linking collagen and elastin; combined with calcium and magnesium, supports skeletal integrity
Food Pairings
- Β·Pair with leafy greens (spinach, kale) because the high vitamin C enhances non-heme iron absorption from plant-based sources
- Β·Combine with nuts or seeds because their fat content improves absorption of fat-soluble polyphenol compounds
- Β·Mix with citrus fruits (lemon, orange) to amplify total antioxidant capacity and create synergistic vitamin C effects
- Β·Pair with whole grains because carissa's potassium balances mineral ratios for optimal nervous system function
Practical Tips
- Β·Select carissa fruits that are firm and deep red; soft or pale fruits indicate under-ripeness or decay
- Β·Store at room temperature until ripe (indicated by slight softness), then refrigerate for up to 5 days in a breathable container
- Β·Consume whole fruit when possible to capture potential fiber benefits; the tart flavor pairs well with yogurt or cottage cheese for enhanced protein intake
- Β·Source carissa from specialty tropical fruit suppliers or farmers markets; availability is limited in conventional supermarkets in most Western regions
- Β·Use carissa juice as a tangy vinaigrette base or smoothie ingredient; its tartness reduces need for added sugars compared to sweeter fruits
Optimal Timing
Consuming carissa at midday allows optimal vitamin C absorption for afternoon immune resilience and provides sustained potassium for cardiovascular function through the remainder of the active day
The modest carbohydrate content (13.63g per 100g) and tartness make carissa suitable for post-meal consumption to minimize blood glucose spikes; can be consumed anytime but timing with other foods enhances mineral absorption
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
PerΒ 100Β g of the default form. Bars show how much higher or lower carissa is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about carissa
What is carissa?
Carissa is classified as a fruit. Carissa is a small, tart tropical fruit rich in vitamin C and potassium, offering antioxidant support with minimal calories.
Is carissa healthy?
Carissa scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Copper, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is carissa high in protein?
Not particularly. A 140 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Is carissa high in fiber?
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in carissa?
In a 140 g serving, carissa is highest in Vitamin C (~59% DV), Copper (~33% DV), Iron (~10% DV).
Is carissa keto-friendly?
Not really. A 140 g serving has about 19.1 g of net carbs (19.1 g total minus 0 g fiber).
When is the best time to eat carissa?
Best in the midday. Consuming carissa at midday allows optimal vitamin C absorption for afternoon immune resilience and provides sustained potassium for cardiovascular function through the remainder of the active day
How much carissa should I eat?
A typical serving is around 140 g (~87 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating carissa alongside several other fruit sources.
What pairs well with carissa?
Carissa pairs nicely with: Pair with leafy greens (spinach, kale) because the high vitamin C enhances non-heme iron absorption from plant-based sources; Combine with nuts or seeds because their fat content improves absorption of fat-soluble polyphenol compounds; Mix with citrus fruits (lemon, orange) to amplify total antioxidant capacity and create synergistic vitamin C effects; Pair with whole grains because carissa's potassium balances mineral ratios for optimal nervous system function.
Supplements that mirror Carissa's nutrient profile
Encyclopedia entries that supply the same signature nutrients carissa contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Carissa
These are the nutrients carissacontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.