Fruit

Carissa

Health
ScoreA

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.

Track Carissa in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Carissa scores 81

Nutrient density31

Protein quality2

Fiber content5

Healthy fats5

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 59%Copper 33%Iron 10%Potassium 7.7%Riboflavin 6.4%

Nutrition

per_100g

Calories

0.5g

Protein

13.6g

Carbs

1.3g

Fat

Fiber

Health benefits

Immune system support through high vitamin C content

strong evidence

Vitamin 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 polyphenols

moderate evidence

High potassium (260 mg) supports vasodilation and blood pressure regulation; anthocyanins reduce inflammation and improve endothelial function

Antioxidant protection against age-related cellular damage

moderate evidence

Polyphenolic compounds including flavonoids and anthocyanins neutralize reactive oxygen species and reduce oxidative stress burden

Iron bioavailability enhancement for oxygen transport

strong evidence

Carissa'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 profile

moderate evidence

Copper (0.21 mg) is essential for cross-linking collagen and elastin; combined with calcium and magnesium, supports skeletal integrity

Pairs well 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

Practical tips

·Best timing: midday
·Select carissa fruits that are firm and deep red; soft or pale fruits indicate under-ripeness or decay
·Store at room temperature until ripe (indicated by slight softness), then refrigerate for up to 5 days in a breathable container
·Consume whole fruit when possible to capture potential fiber benefits; the tart flavor pairs well with yogurt or cottage cheese for enhanced protein intake
·Source carissa from specialty tropical fruit suppliers or farmers markets; availability is limited in conventional supermarkets in most Western regions
·Use carissa juice as a tangy vinaigrette base or smoothie ingredient; its tartness reduces need for added sugars compared to sweeter fruits