Fruit
raw natal plum.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
natal plumcarissa
SERVING
CALORIES
62
PROTEIN
0.50g
CARBS
13.6g
FAT
1.3g
FIBER
0.90g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories62kcal—
Protein0.50g1%
Carbohydrates13.6g5%
Fiber0.90g3%
Sugar12g24%
Total fat1.3g2%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water84.1g—
MINERALS
Sodium3.0mg0%
Potassium260mg6%
Calcium11mg1%
Iron1.3mg7%
Magnesium16mg4%
Phosphorus7.0mg1%
Zinc0.10mg1%
Copper0.08mg9%
Manganese0.10mg4%
Selenium0.10µg0%
VITAMINS
Vitamin A2.0µg0%
Vitamin C38mg42%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K2.1µg2%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.05mg3%
Folate (B9)5.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9.4g
1 teaspoon3.1g
1 ml0.6g
1 liter625g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin C, which supports immune function and acts as an antioxidant.
- ✓Contains pectin, a soluble fiber that aids in digestion and may help regulate blood sugar and cholesterol levels.
- ✓Provides essential minerals such as calcium, magnesium, and phosphorus, which are important for bone health.
- ✓Low in calories, making it a suitable fruit for weight management diets.
COOKING TIPS
In the kitchen.
- 1CRITICAL SAFETY NOTE: Only consume fully ripe (bright red and slightly soft) fruit. All other parts of the plant, including unripe fruit and seeds, are toxic.
- 2The fruit exudes a harmless, sticky white latex when cut; rinse under cold water to remove it before preparation.
- 3Due to their tartness, natal plums are excellent for making jams, jellies, syrups, and sauces, often balanced with a sweetener.
- 4They can be eaten raw in fruit salads or desserts, but it is recommended to remove the small seeds first.
STORAGE
Keep it fresh.
- Store ripe natal plums in the refrigerator in a breathable bag for up to a week.
- Allow unripe, firm plums to ripen at room temperature for a few days before refrigerating.
FAQ
Frequently asked questions.
Is Natal plum healthy?
Yes, Natal plums are very healthy as they are exceptionally rich in Vitamin C, which supports the immune system and acts as a powerful antioxidant. They also provide essential minerals like calcium, magnesium, and phosphorus that contribute to strong bone health.
How many calories and carbs are in Natal plums?
A 100g serving of raw Natal plum contains approximately 62 calories and 13.6g of carbohydrates. This makes it a relatively low-calorie fruit option compared to many other tropical varieties.
Is Natal plum good for weight loss?
Yes, Natal plums can be beneficial for weight management because they are low in calories and fat. Additionally, the pectin content provides soluble fiber, which can help you feel full longer and support healthy digestion.
Is Natal plum keto-friendly?
Natal plums contain about 13.6g of carbs per 100g, so they should be consumed in moderation on a strict ketogenic diet. While not as high in sugar as some fruits, the carbohydrate count can impact daily limits if eaten in large quantities.
What does a Natal plum taste like?
The flavor of a raw Natal plum is a refreshing balance of sweet and tart, often described as a cross between a cranberry and a strawberry. The texture is firm and juicy, though the fruit may exude a harmless, milky white sap when bitten or cut.
How do you eat a raw Natal plum?
You can eat the fruit whole, including the skin. While the small, flat seeds are edible, many people prefer to slice the fruit in half and scoop them out; just be prepared for the sticky latex sap that naturally occurs in the fruit.
Are Natal plums vegan and gluten-free?
Yes, Natal plums are a natural fruit and are inherently vegan and gluten-free. They are an excellent whole-food snack for individuals following plant-based or gluten-restricted diets.
Are any parts of the Natal plum plant poisonous?
While the ripe red fruit is safe and nutritious to eat, all other parts of the Natal plum plant—including the leaves, stems, and unripe green fruit—are toxic. Only consume the fruit when it is fully ripe and red.
How do you store Natal plums and how long do they last?
Fresh Natal plums should be stored in the refrigerator to maintain their quality. When kept in a plastic bag or sealed container in the crisper drawer, they typically stay fresh for about 5 to 7 days.
What are the best ways to use Natal plums in cooking?
Due to their high pectin content, Natal plums are excellent for making homemade jams, jellies, and sauces. They can also be used as a tart topping for desserts, added to fruit salads, or simmered into a syrup for beverages.
