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Wild Beach Plum
Fruits
Nutri-ScoreA

Wild Beach Plum

Prunus maritima

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Wild Beach Plum provides 50 kcal, 0.5g of protein, 12g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The wild beach plum is a small, tart fruit native to coastal regions of North America, known for its vibrant flavor and high antioxidant content.

Also known as:
Beach PlumMaritime Plum
Scientific NamePrunus maritima
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories50 kcal
Water
85%
Fiber3g
Total12.7g
Protein
0.5g(4%)
Fats
0.2g(2%)
Carbohydrates
12g(94%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C5 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium120 mg (3%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, wild beach plums help combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, they promote digestive health and can aid in weight management.
✓Contains essential vitamins and minerals, supporting overall health and immune function.
✓May have anti-inflammatory properties, contributing to reduced inflammation in the body.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Individuals allergic to stone fruits should avoid wild beach plums.

How to Prepare & Consume

Best enjoyed raw or in preserves; cooking can enhance sweetness but may reduce vitamin content.

Smart Selection & Storage

How to Select

Choose plums that are firm and slightly soft to the touch, with a rich color and no blemishes.

How to Store

Refrigerate in a breathable container; consume within a week for best quality.

Myths vs Realities

MythWild beach plums are only good for making jams.
RealityWhile popular for jams, they can be enjoyed raw and in various dishes.
MythAll plums are the same nutritionally.
RealityDifferent plum varieties have varying nutrient profiles; wild beach plums are particularly high in fiber.
MythWild beach plums are toxic if eaten in large quantities.
RealityThey are safe to eat, but excessive consumption may cause digestive issues due to fiber.

Healthy Recipes

Wild Beach Plum Smoothie Bowl

This vibrant smoothie bowl combines wild beach plums with spinach and banana for a nutrient-packed breakfast or snack.

Ingredients
  • 1 cup wild beach plums, pitted
  • 1 ripe banana
  • 1 cup fresh spinach
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • Toppings: sliced banana, granola, and coconut flakes
Instructions
  1. 1. Blend the wild beach plums, banana, spinach, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with sliced banana, granola, and coconut flakes.
  3. 3. Enjoy immediately for a refreshing and healthy start to your day.

Wild Beach Plum Chia Pudding

A delightful chia pudding infused with the tart flavor of wild beach plums, perfect for a nutritious breakfast or dessert.

Ingredients
  • 1/2 cup wild beach plum puree
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1 tablespoon maple syrup
  • Fresh beach plums for garnish
Instructions
  1. 1. In a bowl, mix the wild beach plum puree, chia seeds, almond milk, and maple syrup.
  2. 2. Stir well and refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Serve chilled, garnished with fresh beach plums.

Wild Beach Plum Salad with Quinoa

This refreshing salad features wild beach plums, quinoa, and mixed greens, drizzled with a light vinaigrette.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup mixed greens
  • 1/2 cup wild beach plums, halved
  • 1/4 cup feta cheese
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
Instructions
  1. 1. In a large bowl, combine cooked quinoa, mixed greens, wild beach plums, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil and balsamic vinegar, then pour over the salad.
  3. 3. Toss gently to combine and serve immediately.

Wild Beach Plum Oatmeal

A warm and comforting bowl of oatmeal topped with wild beach plums and nuts for a hearty breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1/2 cup wild beach plums, halved
  • 1/4 cup chopped walnuts
  • 1 tablespoon honey or maple syrup
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil, then add rolled oats and reduce heat to simmer.
  2. 2. Cook for about 5 minutes, stirring occasionally, until the oats are creamy.
  3. 3. Top with wild beach plums, walnuts, and drizzle with honey or maple syrup before serving.

Wild Beach Plum Salsa

A zesty salsa made with wild beach plums, perfect for pairing with grilled fish or chicken.

Ingredients
  • 1 cup wild beach plums, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced wild beach plums, red onion, jalapeño, cilantro, and lime juice.
  2. 2. Mix well and season with salt to taste.
  3. 3. Let the salsa sit for 30 minutes to allow flavors to meld before serving.

Wild Beach Plum and Chicken Skewers

Grilled chicken skewers marinated in a wild beach plum sauce, offering a sweet and savory flavor profile.

Ingredients
  • 1 pound chicken breast, cubed
  • 1 cup wild beach plum puree
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix wild beach plum puree, soy sauce, olive oil, salt, and pepper to create a marinade.
  2. 2. Add chicken cubes and marinate for at least 1 hour.
  3. 3. Thread chicken onto skewers and grill over medium heat until cooked through, about 10-12 minutes.

Wild Beach Plum Yogurt Parfait

Layered yogurt parfait featuring wild beach plums, granola, and honey for a delicious and healthy treat.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup wild beach plums, halved
  • 1/2 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, wild beach plums, and granola.
  2. 2. Drizzle honey on top and repeat layers until all ingredients are used.
  3. 3. Serve immediately for a nutritious snack or breakfast.

Wild Beach Plum Energy Bites

No-bake energy bites made with wild beach plums, oats, and nut butter for a quick and healthy snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup wild beach plum puree
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a bowl, mix rolled oats, wild beach plum puree, nut butter, honey, and shredded coconut until well combined.
  2. 2. Form the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Wild Beach Plum Sorbet

A refreshing sorbet made from wild beach plums, perfect for a healthy dessert on a hot day.

Ingredients
  • 2 cups wild beach plums, pitted
  • 1/2 cup honey or agave syrup
  • 1 tablespoon lemon juice
Instructions
  1. 1. In a blender, combine wild beach plums, honey, and lemon juice until smooth.
  2. 2. Pour the mixture into a shallow dish and freeze for about 2 hours, stirring every 30 minutes.
  3. 3. Once fully frozen, scoop and serve as a refreshing dessert.

Wild Beach Plum Glazed Salmon

Oven-baked salmon fillets glazed with a sweet and tangy wild beach plum sauce, perfect for a healthy dinner.

Ingredients
  • 4 salmon fillets
  • 1 cup wild beach plum puree
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix wild beach plum puree, soy sauce, honey, salt, and pepper to create the glaze.
  3. 3. Place salmon fillets on a baking sheet, brush with the glaze, and bake for 15-20 minutes until cooked through.

Frequently Asked Questions (FAQ)

What are the health benefits of wild beach plums?

Wild beach plums are rich in antioxidants, vitamins, and fiber, promoting overall health and potentially reducing the risk of chronic diseases.

How can I incorporate wild beach plums into my diet?

They can be eaten raw, made into jams, or used in desserts and salads.

Are wild beach plums safe for everyone to eat?

While generally safe, those with allergies to stone fruits should avoid them.

How should I store wild beach plums?

Store them in the refrigerator for up to a week; they can also be frozen for longer preservation.

Can wild beach plums be used in cooking?

Yes, they can be used in sauces, jams, and baked goods, though cooking may alter their nutritional profile.

What is the glycemic index of wild beach plums?

The glycemic index is approximately 40, making them a low-GI fruit.

How do wild beach plums compare to other plums nutritionally?

They are lower in calories and higher in fiber compared to many cultivated plums.

Where can I find wild beach plums?

They can often be found in coastal areas, farmers' markets, or specialty grocery stores.

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Comparisons
Wild Beach Plum vs Acai Berry Blend Wild Beach Plum vs Acerola Wild Beach Plum vs American Black Elderberry
Nutrients
Protein in Wild Beach Plum Calories in Wild Beach Plum Vitamin-c in Wild Beach Plum Magnesium in Wild Beach Plum
Featured Guides
Health Benefits of Wild Beach Plum Healthy Recipes with Wild Beach Plum
Rankings
Fruits high in fiber Fruits high in vitamin-c Fruits low in carbohidratos Fruits low in índice glucémico