Phalsa Calories & Nutrition Calculator

Phalsa provides 136mg calcium per 100g — 10% of the daily value. This is exceptional among fruits: orange has 40mg, fig has 35mg, and most common fruits have 5-20mg. Among commonly eaten fruits, only dried figs (162mg) consistently exceed phalsa's calcium content ^[1][2].

A cup of phalsa berries (100g) delivers more calcium than 100ml of milk (about 120mg). This makes phalsa one of the very few fruits where a single serving provides a meaningful contribution to daily calcium intake.

The calcium exists alongside 24mg phosphorus per 100g, giving a calcium-to-phosphorus ratio of approximately 5.7:1. For food journaling, phalsa is a rare fruit that adds significantly to daily calcium totals — most fruit entries contribute negligibly.

Phalsa delivers 372mg potassium per 100g (8% DV) — more than banana (358mg) — alongside 1.1mg iron (6% DV). This mineral combination at 90 kcal is unusual: most fruits that match phalsa's potassium are either higher in calories (banana at 89 kcal is similar) or are dried fruits with 3-5x the calories ^[1][2].

The potassium-per-calorie ratio is 4.13mg/kcal — comparable to banana (4.02mg/kcal) and better than mango (2.80mg/kcal) or grape (2.77mg/kcal). Combined with 136mg calcium and 15mg magnesium, phalsa has one of the most mineral-dense profiles among fresh fruits.

For food journaling, a cup of phalsa (100g) logs 372mg potassium + 136mg calcium + 1.1mg iron — a mineral trio that would typically require eating two to three different fruits to match.

Phalsa provides 5.5g dietary fiber (20% DV) and 1.57g protein per 100g at 90 kcal. Compare this to strawberry (2.0g fiber, 0.67g protein at 32 kcal), blueberry (2.4g fiber, 0.74g protein at 57 kcal), and raspberry (6.5g fiber, 1.2g protein at 52 kcal) ^[1][3].

The fiber content at 5.5g makes phalsa one of the highest-fiber fresh fruits — exceeded only by raspberry (6.5g), guava (5.4g), and passion fruit (10.4g). The 1.57g protein is also above average for fruit, where most fall below 1g per 100g.

For food journaling, a cup of phalsa (100g) adds a significant fiber entry. The 5.5g fiber represents 20% of the daily value from a single cup of fruit — one of the most fiber-efficient fruit servings available during summer months.

Phalsa vitamin C content ranges from approximately 4.4mg to 22mg per 100g depending on the study, variety, and growing conditions. Indian food composition tables report approximately 22mg (24% DV), while a detailed U.S.-based analytical study found 4.4mg ^[1][2].

This variation is larger than typical for common fruits and reflects phalsa's limited commercial cultivation. Unlike globally standardized crops like apple or orange, phalsa is grown in small-scale orchards across South Asia with no standardized cultivar. Growing conditions, harvest timing, and ripeness stage all significantly affect vitamin C content.

For food journaling, using 22mg per 100g (from Indian food composition data) is reasonable for Indian-grown phalsa. The actual amount in any specific batch may be higher or lower. This uncertainty is noted in the disclaimer and is inherent to regionally cultivated fruits with limited standardization.

Phalsa has one of the shortest harvest windows among commonly consumed Indian fruits — approximately 4 to 6 weeks from mid-May to late June. Unlike mango (3-4 months), litchi (6-8 weeks), or banana (year-round), phalsa's availability is extremely concentrated ^[1][3].

The berries are highly perishable with a shelf life of only 1-2 days at room temperature. This limits commercial distribution and means phalsa is almost exclusively consumed fresh and locally. Frozen or dried phalsa products are rare, and nutritional data for preserved forms is not established.

For food journaling, phalsa entries are inherently seasonal. The nutritional data in this calculator reflects fresh phalsa berries as consumed during the May-June season in South Asia. Phalsa sherbet (juice with water and sugar) is a common preparation that dilutes the nutrient density and adds sugar — the calculator's serving sizes reflect whole berry consumption.