Natal Plum · Carissa macrocarpa

Carissa, (natal-plum), raw

Nutrition facts per 100 g · edible portion

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Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Carissa, (natal-plum), raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

62 kcal Calories

0.5 g Protein

13.6 g Carbs

1.3 g Fat

Good nutrient density 32/100

How many beneficial nutrients Carissa, (natal-plum), raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Carissa, (natal-plum), raw come from — the split across carbs, fat & protein.

62 kcal / serving

80% from carbs

Carbs 80%

13.6 g per serving
Fat 17%

1.3 g per serving
Protein 3%

0.5 g per serving

What Carissa, (natal-plum), raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin C42% Copper23%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	13.6 g	5%

Fats & Fatty Acids	Amount	% DV
Total Fat	1.3 g	2%
Trans Fat	0.0 g	—

Protein & Amino Acids	Amount	% DV
Protein	0.5 g	1%

Vitamins	Amount	% DV
Vitamin A (RAE)	2.0 mcg	0%
Vitamin C	38.0 mg	42%
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	0.2 mg	1%
Vitamin B6	~	—
Folate (B9)	~	—
Vitamin B12	0.0 mcg	0%

Minerals	Amount	% DV
Calcium	11.0 mg	1%
Iron	1.3 mg	7%
Magnesium	16.0 mg	4%
Phosphorus	7.0 mg	1%
Potassium	260.0 mg	6%
Sodium	3.0 mg	0%
Zinc	~	—
Copper	0.2 mg	23%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.4 g	—

About Carissa, (natal-plum), raw

The Natal plum (Carissa macrocarpa), also called amatungulu, is a glossy red, plum-shaped tropical fruit from a thorny evergreen shrub native to southern Africa, now grown in warm regions and along coasts as an attractive, salt- and wind-tolerant hedge. The plant bears fragrant white star-shaped flowers, and its ripe fruit has smooth crimson skin and soft, sweet-tart, berry-like flesh that bleeds a harmless milky sap when cut, with a flavor reminiscent of cranberry mixed with strawberry.

Natal plums are a good source of vitamin C, antioxidants, fiber, and minerals such as magnesium and calcium. The fully ripe fruit is eaten fresh out of hand and cooked into jams, jellies, sauces, and pies, where its bright tartness shines, and it sets well thanks to its natural pectin. Only the ripe fruit should be eaten, since the unripe fruit, leaves, and other parts of the plant are not edible.

Choose deeply colored, slightly soft fruit, and eat or cook it soon, since it is delicate and does not travel well. Keep ripe Natal plums refrigerated and use them within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Carissa, (natal-plum), raw?

There are 62 calories in 100 g of Carissa, (natal-plum), raw, or about 12 calories in 1 fruit without skin and seeds (20 g).

How much protein is in Carissa, (natal-plum), raw?

Carissa, (natal-plum), raw contains 0.5 g of protein per 100 g.

How many carbs are in Carissa, (natal-plum), raw?

Carissa, (natal-plum), raw has 13.6 g of carbohydrates per 100 g.

How much fat is in Carissa, (natal-plum), raw?

Carissa, (natal-plum), raw provides 1.3 g of total fat per 100 g.

What is Carissa, (natal-plum), raw a good source of?

Carissa, (natal-plum), raw is an excellent source of Vitamin C (42% DV) and Copper (23% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.