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Carissa

Carissa, (natal-plum), raw

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories62
% Daily Value
  • Total Fat 1,3 g2%
  • Saturated Fat —
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 3 mg0%
  • Total Carbohydrate 13,63 g5%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 0,5 g1%
  • Vitamin D —
  • Calcium 11 mg1%
  • Iron 1,31 mg7%
  • Potassium 260 mg6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Carissa, (natal-plum), raw contains 62 kcal calories, 0,5g protein, and 38mg vitamin c per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

68kcal
  • Protein3%(2 kcal)
  • Carbs80%(55 kcal)
  • Fat17%(12 kcal)

Nutrient density

20/ 100

Meets ≥10% Daily Value for 2 of 18 nutrients

Low nutrient density

Use Carissa in your next meal plan

Melio can build a complete week of meals around Carissa (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan

Category: Fruits and Fruit Juices

Low calorieLow sodiumLow fatHigh vitamin CZero cholesterolVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio86.7 : 1
favorable
  • Carissa has a potassium-to-sodium ratio of 86.7:1, which is considered favorable for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

62 kcal3%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

0,5 g1%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

13,63 g5%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

1,3 g2%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

3 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

260 mg6%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

11 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

16 mg4%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

7 mg1%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,31 mg7%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,21 mg23%
Fat detail▾
Fat detail
NutrientAmount% DV
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

2 µg0%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

38 mg42%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,04 mg3%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,06 mg5%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,2 mg1%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

84,17 g—

Household serving sizes

g
cup slices
150 g
fruit without skin and seeds
20 g

Frequently asked questions about Carissa

How many calories in Carissa?

Carissa contains 62 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Carissa?

Carissa contains 3 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Carissa?

Per 100 grams, Carissa contains 0.5 g protein, 13.63 g carbohydrates, and 1.3 g total fat.

Is Carissa good for keto or low-carb?

Carissa has 13.6 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Carissa nutrition data come from?

Nutrition data for Carissa is sourced from USDA FoodData Central (FDC ID 173952). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173952/nutrients.

Diet compatibility

  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Carissa

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Carissa.

3 meal ideas using Carissa

Starter templates matched to Carissa's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with carissa

    A warm bowl of oats with carissa, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with carissa

    A warm grain bowl with carissa, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with carissa

    Roast carissa with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 173952), accessed 2019-04-01.

Published: 2019-04-01

More foods in Fruits and Fruit Juices

Use Carissa in your next meal plan

Melio can build a complete week of meals around Carissa (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Carissa: 0 mg Cholesterol per 100g + recipes | План харчування