Karonda Calories & Nutrition Calculator

Karonda contains 2.6g fat per 100g of fresh ripe fruit — higher than virtually every other common fruit: apple (0.17g), banana (0.33g), mango (0.38g), grapes (0.16g), guava (0.95g), and even avocado per calorie density. Only avocado (15.4g) and coconut exceed karonda's fat concentration among fruits, but those are universally recognized as 'fatty fruits' — karonda is not ^[1][2].

At 62 kcal per 100g, fat contributes approximately 38% of karonda's total calories (2.6g × 9 = 23.4 kcal out of 62 kcal). This is a uniquely high fat-to-calorie ratio for a small berry fruit. Most berries derive less than 5% of their calories from fat. The fat profile in karonda includes oleic and linoleic acids as major components.

For food journaling, karonda's fat content means it registers differently from typical low-fat fruits. One cup (100g) adds 2.6g fat to your daily log — roughly equivalent to half a teaspoon of cooking oil. This is unusual enough that generic fruit estimates in tracking apps will undercount fat from karonda.

Indian food composition analyses report 1.62mg iron per 100g of fresh karonda — one of the highest values for any fresh fruit. For comparison: apple (0.12mg), banana (0.26mg), guava (0.26mg), grape (0.36mg), and jamun (0.19-1.2mg depending on source). Only dried fruits like raisins (1.88mg) and dates (0.90mg) approach similar levels ^[1][2].

One cup of karonda (100g) delivers 1.62mg iron — 9% of the daily value (18mg). This is plant-based (non-heme) iron with lower bioavailability than animal-source iron, but the concurrent 10mg vitamin C in the same serving provides some support for absorption.

For food journaling, karonda can be a meaningful iron contributor during its season — a notable consideration in a country where iron intake is a widespread nutritional concern. At 200g per sitting (common), karonda delivers 3.24mg iron (18% DV) — more iron than a full cup of cooked spinach (6.4mg in 180g cooked, but raw spinach per 100g = 2.7mg).

Karonda's 5.1g fiber per 100g at 62 kcal gives it a fiber-to-calorie ratio of 0.082g/kcal — comparable to guava (0.079) and blackberry (0.123), and far surpassing grape (0.013), banana (0.029), and apple (0.046). One cup (100g) provides 18% of the daily fiber value ^[1].

The fiber in karonda is a combination of soluble and insoluble forms, with hemicellulose, cellulose, and lignin all present. Unripe karonda has significantly more fiber than ripe fruit — the common Indian practice of using unripe karonda for pickle/achar preserves this higher fiber content.

Combined with the 2.6g fat, karonda is an unusually satiating fruit per calorie. The fat-fiber combination (7.7g combined per 100g at 62 kcal) is unmatched by any other small berry — making karonda more filling than most fruits despite its modest calorie count.

Karonda (Carissa carandas) has no entry in USDA FoodData Central, the EFSA European database, or most international food composition tables. This makes it invisible to virtually every food tracking app (MyFitnessPal, Cronometer, Lose It!, etc.) that relies on USDA data. The nutritional data used in this calculator comes from Indian Food Composition Tables (IFCT) and published peer-reviewed analyses ^[1][3].

The absence from international databases means nutrient values have higher variability than USDA-cataloged fruits. Published analyses for karonda show ranges rather than single values: protein (0.92-2.51g), fat (1.3-5.3g), vitamin C (4-17mg ripe), iron (0.6-6.9mg). The values in this calculator represent mid-range estimates from the most cited Indian sources.

For food journaling, if your tracking app doesn't have karonda, the closest substitutes for rough logging would be cranberry (46 kcal, 3.6g fiber) or gooseberry (44 kcal, 4.3g fiber) — though neither captures karonda's unusual fat content. Manual entry using this calculator's values is the most accurate approach.

Karonda is consumed in three primary forms across India: raw/fresh (ripe fruit, eaten as-is or with salt), pickle/achar (unripe fruit in oil and spices), and chutney (cooked with sugar and spices). Each form has a significantly different nutritional profile ^[2].

Raw ripe karonda has 62 kcal/100g as listed. Karonda pickle adds substantial fat from mustard/sesame oil (typically 50-100 kcal additional per 100g) and sodium from salt (2000-4000mg added per 100g). Karonda chutney adds sugar (often 30-50g per 100g of chutney), roughly doubling the calorie content and pushing sugar from 5g to 35-50g per 100g.

For food journaling, the preparation method matters enormously. A 30g serving of karonda pickle might have 40-60 kcal (mostly from oil), while 30g of raw karonda has just 19 kcal. The calculator's preparation multipliers provide estimates, but homemade pickle/chutney recipes vary widely — tracking oil and sugar additions separately yields more accurate results.