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Natal Plum
Carissa macrocarpa
The Natal Plum, scientifically known as Carissa macrocarpa, is a delightful and versatile fruit native to South Africa. This plum-like fruit is known for its vibrant red or deep magenta color and its juicy, tangy flesh, which is often compared to cranberries in flavor. Natal Plums grow on evergreen shrubs and are prized for their ornamental value as well as their culinary and medicinal applications. The fruit is rich in vitamin C, antioxidants, and dietary fiber, making it a nutritional powerhouse. Whether eaten fresh, used in jams, or incorporated into savory dishes, the Natal Plum offers a burst of flavor and a plethora of health benefits.
64
Calories
5.2g
Fiber
26%
Vitamin C
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Natal Plum Nutrition Facts
Calories
64
Per 100g
Carbs
14.5g
Per 100g
Protein
1.2g
Per 100g
Fiber
5.2g
Per 100g
Sugar
9.3g
Per 100g
Fat
0.3g
Per 100g
💊Vitamins
Per 100g
Vitamin C
26% DV
23.5 mg
Boosts immune system, aids in collagen production, and enhances iron absorption.
Vitamin A
4% DV
210 IU
Supports vision, skin health, and immune function.
⚡Minerals
Per 100g
Calcium
3% DV
28 mg
Essential for bone health and muscle function.
Potassium
6% DV
266 mg
Regulates blood pressure and heart function.
🛡️Antioxidants
CarotenoidsFlavonoidsPhenolic compounds
🌿Phytonutrients
LycopeneBeta-caroteneLutein
📊Glycemic Index
55
Per Serving
Nutrition breakdown for one serving
📏
Serving Size
100g
Calories
64kcal
Breakdown
Carbs
14.5g
Fiber
5.2g
21% DV
Sugar
9.3g
Protein
1.2g
Fat
0.3g
Vitamin C
💊
23.5mg
26% DV
Potassium
⚡
266mg
6% DV
Health Benefits of Natal Plum
Benefit 1: High in vitamin C, which boosts the immune system and aids in collagen production.
Benefit 2: Rich in dietary fiber, promoting digestive health and aiding in weight management.
Benefit 3: Contains antioxidants like carotenoids and flavonoids, which help combat oxidative stress and reduce the risk of chronic diseases.
Benefit 4: Provides essential minerals like potassium, which supports heart health and blood pressure regulation.
Benefit 5: Low in calories and high in water content, making it a hydrating and nutritious snack option.
Natal Plum Origin & Distribution
Native Region
South Africa
Global Presence
South AfricaZimbabweMozambique
Top Producers
South AfricaKenyaTanzania
Historical Background
The Natal Plum has been cultivated in South Africa for centuries, valued for its medicinal properties and culinary versatility. It has also gained popularity in other parts of Africa and beyond for its ornamental appeal and nutritional benefits.
Natal Plum Peak Season
Best Time to Enjoy
Late summer to early autumn
2 Varieties Available
Natal Plum Varieties
Each variety offers unique flavors, textures, and culinary applications
Carissa macrocarpa 'Grandiflora'
South Africa
Color
Deep red
Taste Profile
Tart and slightly sweet
Best For
Jams and preserves
Carissa macrocarpa 'Green Carissa'
South Africa
Color
Green
Taste Profile
Mildly tart
Best For
Fresh eating
Natal Plum Storage & Selection Guide
Keep your fruit fresh and delicious for longer
How to Choose the Perfect Fruit
1
Look for plump, firm fruits with a vibrant red or magenta color.
2
Avoid fruits with soft spots or blemishes.
Proper Storage Methods
Store in the refrigerator to extend shelf life.
Keep in a cool, dry place if consuming within a few days.
Shelf Life Guide
Room Temperature
3-4 days
Refrigerated
Up to 2 weeks
Average Shelf Life
5 days
Freezing Instructions
Preserve freshness for months
2-3 months
1
Freeze whole or sliced in airtight containers.
2
Use frozen Natal Plums within 6 months for best quality.
Pro Tip
Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.
Culinary Journey
Discover delicious possibilities
Common Uses
Used in jams, jellies, and preserves.
Incorporated into salads for a tart flavor.
Added to smoothies for a nutritional boost.
Perfect Pairings
Cheese plattersGame meatsFish dishes
Popular Recipes
Natal Plum jam
Natal Plum and goat cheese salad
Natal Plum chutney
Refreshing Beverages
Natal Plum juice
Natal Plum-infused teas
Natal Plum smoothies
Safety Information
Allergy Information:
Allergic reactions to Natal Plums are rare, but individuals with known fruit allergies should exercise caution.
Pesticide Concerns:
Natal Plums are generally low in pesticide residues, but it's always best to wash fruits thoroughly before consumption.
Who Should Avoid:
- • Individuals with known allergies to related fruits.
- • Those with sensitive digestive systems may experience discomfort if consuming large quantities.
Possible Side Effects:
- •Excessive consumption may cause digestive discomfort due to high fiber content.
- •Potential allergic reactions in sensitive individuals.
Preparation Safety:
- • Wash thoroughly before eating to remove any dirt or residue.
- • Avoid consuming the seeds, as they may be toxic if ingested in large quantities.
Fun Facts About Natal Plum
Surprising trivia you'll love!
The Natal Plum is often used as an ornamental plant due to its attractive, glossy leaves and vibrant fruits.
In traditional medicine, the Natal Plum has been used to treat various ailments, including digestive issues and skin conditions.
Frequently Asked Questions
What does the Natal Plum taste like?
GeneralThe Natal Plum has a tart, slightly sweet flavor, often compared to cranberries.
How do I know if a Natal Plum is ripe?
BuyingA ripe Natal Plum will be plump, firm, and have a vibrant red or magenta color.
Can I freeze Natal Plums?
StorageYes, Natal Plums can be frozen whole or sliced in airtight containers.
What are some popular culinary uses for Natal Plums?
CulinaryNatal Plums are commonly used in jams, jellies, salads, and chutneys.
Are Natal Plums high in vitamin C?
NutritionYes, Natal Plums are rich in vitamin C, providing 26% of the daily value per 100g serving.
Can Natal Plums help with digestive health?
HealthYes, Natal Plums are high in dietary fiber, which promotes digestive health.
Are Natal Plums safe for pets?
MiscellaneousNatal Plums are generally safe for pets in small quantities, but it's best to consult a veterinarian before introducing new foods to your pet's diet.
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Environmental Impact
Sustainability insights
Sustainability Overview
Natal Plums are relatively sustainable to grow, requiring minimal water and pesticides.
Carbon Footprint
Low carbon footprint due to minimal processing and local cultivation in many regions.
Water Usage
Moderate water usage, primarily during the growing season.
Local vs Imported
Locally grown Natal Plums are more sustainable and often fresher than imported varieties.
Data sources & transparency
We aim to keep this Natal Plum profile accurate and easy to understand. Nutrition values and % Daily Value figures are based on established reference databases and standard daily value guidance.
- USDA FoodData Central (nutrition reference): fdc.nal.usda.gov
- FDA Daily Values (label standards used for %DV): fda.gov
Last updated: May 3, 2026
Medical disclaimer
This page is for general educational purposes and does not replace professional medical advice.
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