Falsa nutrition facts might surprise you — this tiny summer berry, also known as Grewia asiatica, is packed with refreshing flavor and essential nutrients. Popular in South Asia for its cooling effect and tangy taste, Falsa is more than just a seasonal treat. It’s a low-calorie fruit rich in antioxidants, fiber, and key vitamins that support hydration, immunity, and digestion.
In this article, we’ll explore the nutritional value of Falsa, how to enjoy it in simple recipes, and practical health tips to make the most of this vibrant fruit.
In this article, we’ll explore essential Falsa nutrition facts, easy recipes, and smart tips to include it in your daily diet. Whether you’re looking to boost your summer hydration or want a natural way to add vitamins to your meals, Falsa has you covered.
A Summer Superberry You Shouldn’t Ignore
Falsa isn’t just any berry — it’s a seasonal superfruit that thrives in the scorching heat. Native to South Asia, it’s small in size but delivers a cooling effect that’s perfect for summer. Often consumed with a pinch of black salt or turned into a thirst-quenching juice, it holds a special place in traditional diets.
Its taste? A unique mix of sweet and sour, which makes it incredibly versatile in recipes. But what really sets Falsa apart is its dense nutritional profile packed into just a handful of berries.
Falsa Nutrition Facts (Per 100g Serving)
Falsa may be small, but it offers a significant nutritional punch. Here are the key nutrients found in 100 grams of Falsa:
Calories and Macronutrients
- Calories: 41 kcal
- Carbohydrates: 10 g
- Protein: 1.2 g
- Fat: 0.3 g
- Fiber: 2.4 g
These values can vary slightly depending on ripeness and region. However, they give a great snapshot of why this fruit is loved during hot months.It is a low in calorie, high-fiber fruit that’s easy on your digestive system and ideal for weight-conscious diets.
Vitamins and Minerals in Falsa
- Vitamin C – around 35–40% of the daily requirement
- Vitamin A – supports vision and immunity
- B-complex vitamins – support energy production and metabolism
- Potassium – helps regulate blood pressure
- Magnesium and Phosphorus – boost muscle and nerve function
Additionally, calcium and iron contribute to bone strength and improved blood health.
- 👉 For nutrient data reference, visit: USDA Food Database (search “Grewia asiatica”)
Antioxidants and Fiber: More Falsa Nutrition Facts
Falsa is also rich in:
- Anthocyanins (support heart health)
- Polyphenols (natural anti-inflammatory agents)
- Tannins (support digestion and gut health)
These compounds make Falsa more than just a refreshing fruit — they help your body fight oxidative stress naturally.
List of Health Benefits of Falsa
While we’ve already discussed Falsa’s health benefits in detail in our previous post, here’s a quick recap to highlight why it deserves a spot in your summer diet:👉 Read the full article: 12 Health Benefits of Falsa
- Boosts hydration
- Strengthens immunity
- Supports digestion
- Fights inflammation
- Regulates blood sugar
- Promotes heart health
- Cools the body naturally
- Aids in liver detox
- Improves skin clarity
- Helps reduce fatigue
- Maintains blood pressure
- Rich in antioxidants
Easy Falsa Recipes for a Nutrition Boost
Now that you’re familiar with Falsa nutrition facts, let’s see how you can enjoy this berry in creative and healthy ways.
Falsa Juice with Honey and Mint
Ingredients:
- 1 cup fresh falsa
- 1 tsp honey
- Few mint leaves
- 1.5 cups chilled water
- Pinch of black salt
Method: Blend everything until smooth, strain, and serve cold. Perfect for hot afternoons!
Smoothie Bowl with Falsa and Chia Seeds
Blend falsa with banana, Greek yogurt, and chia seeds. Top with granola and fresh fruits. A refreshing breakfast option that’s also super filling.
Homemade Falsa Ice Lollies
Blend falsa, lemon juice, honey, and water. Pour into molds and freeze overnight. These icy treats are loved by kids and adults alike!
👉 Bonus tip: Great for lunchboxes! 9 Easy Lunch Box Ideas for Kids – Healthy & Quick Recipes
Quick Falsa Chutney
Grind falsa with green chili, mint, salt, and a touch of lemon juice. Great as a dip with pakoras or rice dishes.
How to consume Falsa Fruit daily
Best Time to Eat Falsa
Enjoy it mid-morning or early evening as a refreshing snack or drink. Avoid eating it on an empty stomach if you have acidity issues.
H3: Serving Ideas
- As a juice or smoothie
- Tossed into fruit salads
- Mixed with yogurt or chia pudding
- Used in jams or syrups for desserts
Want to beat the heat with more nutrition tips? Visit: Nutrition Tips to Beat the Heat
Who Should Limit Falsa Intake?
People with sensitive stomachs or chronic acidity should consume Falsa in moderation. Always wash thoroughly before use to avoid contamination.
Tips to Buy, Store, and Use Falsa
- Choose deep purple, slightly soft berries for best taste
- Wash with cold water before storing
- Keep in refrigerator and consume within 2–3 days
- You can freeze pulp in ice cube trays for later use in drinks
Final Thoughts on Falsa Nutrition Facts and Recipes
In short, Falsa isn’t just a tangy seasonal fruit — it’s a nutritious, antioxidant-rich fruit with real health value. With its cooling nature and vitamin-packed profile, it’s a perfect addition to your diet during hot weather.
Try any of the simple recipes above to enjoy this tangy berry in new ways. Want to dive deeper into its benefits? 👉 Don’t miss: 12 Health Benefits of Falsa
