scored 81/100
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.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
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.
Vitamin C (38 mg per 100g) functions as a cofactor for immune cell differentiation and collagen synthesis, enhancing barrier function and pathogen defense
High potassium (260 mg) supports vasodilation and blood pressure regulation; anthocyanins reduce inflammation and improve endothelial function
Polyphenolic compounds including flavonoids and anthocyanins neutralize reactive oxygen species and reduce oxidative stress burden
Carissa's iron content (1.31 mg) combined with vitamin C increases non-heme iron absorption efficiency for hemoglobin synthesis
Copper (0.21 mg) is essential for cross-linking collagen and elastin; combined with calcium and magnesium, supports skeletal integrity
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
Breaks a fast
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
Per 100 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.
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.
Carissa scores 81/100 in Formulate, making it a great 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.
Not particularly. A 140 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 140 g serving, carissa is highest in Vitamin C (~59% DV), Copper (~33% DV), Iron (~10% DV).
Not really. A 140 g serving has about 19.1 g of net carbs (19.1 g total minus 0 g fiber).
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
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 — most adults benefit from rotating carissa alongside several other fruit sources.
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.
Encyclopedia entries that supply the same signature nutrients carissa contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients carissacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.