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Flatwoods Plum
Fruits
Nutri-ScoreA

Flatwoods Plum

Prunus umbellata

Clinical Encyclopedia

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

Flatwoods Plum provides 60 kcal, 0.7g of protein, 15g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Flatwoods Plum is a small, tart fruit native to the southeastern United States, known for its rich flavor and high antioxidant content. It is often used in jams, jellies, and desserts.

Also known as:
Wild PlumSoutheastern Plum
Scientific NamePrunus umbellata
Region of OriginUnited States
Popular Comparisons:
Flatwoods PlumFlatwoods PlumVSAcai Berry BlendAcai Berry BlendFlatwoods PlumFlatwoods PlumVSAcerolaAcerolaFlatwoods PlumFlatwoods PlumVSAmerican Black ElderberryAmerican Black ElderberryFlatwoods PlumFlatwoods PlumVSAmerican BladdernutAmerican BladdernutFlatwoods PlumFlatwoods PlumVSAmerican ElderberryAmerican ElderberryFlatwoods PlumFlatwoods PlumVSAmerican HackberryAmerican HackberryFlatwoods PlumFlatwoods PlumVSAmerican PlumAmerican PlumFlatwoods PlumFlatwoods PlumVSAppleAppleFlatwoods PlumFlatwoods PlumVSApricotApricotFlatwoods PlumFlatwoods PlumVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories60 kcal
Water
85%
Fiber2g
Total15.9g
Protein
0.7g(4%)
Fats
0.2g(1%)
Carbohydrates
15g(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)
Potassium150 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases.
✓Contains dietary fiber that aids in digestion and promotes gut health.
✓Low in calories, making it a healthy snack option for weight management.
✓Provides essential vitamins and minerals, including Vitamin C and potassium, supporting overall health.

Possible Risks & Side Effects

!May cause allergic reactions in sensitive individuals.
!Excessive consumption may lead to digestive discomfort due to high fiber content.

How to Prepare & Consume

Best enjoyed fresh or in preserves; can also be used in baking or as a topping for yogurt.

Smart Selection & Storage

How to Select

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

How to Store

Refrigerate to keep them fresh, and consume within a week. For longer storage, freeze them.

Myths vs Realities

MythFlatwoods Plum is only good for making jams.
RealityWhile popular for jams, Flatwoods Plum can be enjoyed fresh, in salads, or baked goods.
MythAll plums are high in sugar.
RealityFlatwoods Plum has a lower sugar content compared to many other fruits, making it a healthier option.
MythYou should avoid fruits with a high fiber content.
RealityFiber is essential for digestive health, and moderate consumption of high-fiber fruits like Flatwoods Plum is beneficial.

Healthy Recipes

Flatwoods Plum Smoothie Bowl

A refreshing and nutritious smoothie bowl packed with the vibrant flavor of Flatwoods plum, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup Flatwoods plums, pitted and chopped
  • 1 banana, frozen
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh mint leaves for garnish
Instructions
  1. 1. Blend the Flatwoods plums, frozen banana, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola and fresh mint leaves.
  3. 3. Serve immediately and enjoy the refreshing flavors.

Grilled Flatwoods Plum Chicken Salad

A light and flavorful grilled chicken salad featuring Flatwoods plums, perfect for a summer meal.

Ingredients
  • 2 chicken breasts, grilled and sliced
  • 1 cup mixed greens
  • 1/2 cup Flatwoods plums, sliced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. Grill the chicken breasts until cooked through and slice them.
  2. 2. In a large bowl, combine mixed greens, sliced Flatwoods plums, and feta cheese.
  3. 3. Top with grilled chicken and drizzle with balsamic vinaigrette before serving.

Flatwoods Plum Chia Pudding

A nutritious chia pudding infused with the sweet and tangy flavor of Flatwoods plums, perfect for breakfast or dessert.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1 cup Flatwoods plums, pureed
  • 1 tablespoon maple syrup
  • Fresh plums for topping
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, Flatwoods plum puree, and maple syrup.
  2. 2. Refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Serve chilled, topped with fresh plum slices.

Flatwoods Plum Quinoa Salad

A hearty quinoa salad bursting with the flavors of Flatwoods plums, perfect as a side dish or light meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup Flatwoods plums, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
Instructions
  1. 1. In a large bowl, combine cooked quinoa, diced Flatwoods plums, red onion, and parsley.
  2. 2. Drizzle with olive oil and lemon juice, then toss to combine.
  3. 3. Serve chilled or at room temperature.

Flatwoods Plum Oatmeal

A warm and comforting bowl of oatmeal topped with sweet Flatwoods plums, perfect for a healthy breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 cup Flatwoods plums, chopped
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a pot, bring water or almond milk to a boil and add rolled oats.
  2. 2. Cook for about 5 minutes until creamy, then stir in chopped Flatwoods plums, honey, and cinnamon.
  3. 3. Serve warm, garnished with additional plum slices if desired.

Flatwoods Plum Salsa

A zesty and refreshing salsa made with Flatwoods plums, perfect for topping grilled fish or chicken.

Ingredients
  • 1 cup Flatwoods 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 Flatwoods plums, red onion, jalapeño, and cilantro.
  2. 2. Add lime juice and salt, then mix well.
  3. 3. Let sit for 15 minutes to allow flavors to meld before serving.

Flatwoods Plum and Spinach Smoothie

A nutrient-packed green smoothie featuring Flatwoods plums and spinach, ideal for a post-workout boost.

Ingredients
  • 1 cup spinach
  • 1 cup Flatwoods plums, pitted and chopped
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Combine spinach, Flatwoods plums, banana, coconut water, and flaxseeds in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately for a refreshing energy boost.

Flatwoods Plum Yogurt Parfait

A delicious and healthy yogurt parfait layered with Flatwoods plums and granola, perfect for breakfast or a snack.

Ingredients
  • 2 cups Greek yogurt
  • 1 cup Flatwoods plums, sliced
  • 1/2 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, sliced Flatwoods plums, and granola.
  2. 2. Drizzle honey on top for added sweetness.
  3. 3. Repeat layers and serve immediately.

Flatwoods Plum Energy Bites

Nutritious energy bites made with Flatwoods plums, oats, and nuts, perfect for a quick snack on the go.

Ingredients
  • 1 cup oats
  • 1/2 cup Flatwoods plums, pureed
  • 1/4 cup almond butter
  • 1/4 cup chopped nuts
  • 1 tablespoon honey
Instructions
  1. 1. In a bowl, mix oats, Flatwoods plum puree, almond butter, chopped nuts, and honey until well combined.
  2. 2. Form the mixture into small balls and place on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before serving.

Flatwoods Plum Infused Water

A refreshing and hydrating infused water featuring the unique flavor of Flatwoods plums, perfect for staying hydrated.

Ingredients
  • 1 liter water
  • 1 cup Flatwoods plums, sliced
  • Fresh mint leaves
Instructions
  1. 1. In a pitcher, combine water, sliced Flatwoods plums, and fresh mint leaves.
  2. 2. Let sit in the refrigerator for at least 2 hours to infuse.
  3. 3. Serve chilled for a refreshing drink.

Frequently Asked Questions (FAQ)

What are the health benefits of Flatwoods Plum?

Flatwoods Plum is rich in antioxidants, vitamins, and dietary fiber, which can support immune function, digestive health, and overall well-being.

How can I incorporate Flatwoods Plum into my diet?

You can eat them fresh, use them in smoothies, make jams, or add them to desserts and salads.

Are there any risks associated with eating Flatwoods Plum?

While generally safe, some individuals may experience allergic reactions or digestive issues if consumed in large quantities.

How should I store Flatwoods Plum?

Store them in the refrigerator to maintain freshness, and consume within a week for the best flavor.

Can Flatwoods Plum be frozen?

Yes, they can be frozen for later use; wash, pit, and freeze them in airtight containers.

What is the glycemic index of Flatwoods Plum?

The glycemic index of Flatwoods Plum is approximately 40, making it a low-GI fruit.

How do I know when Flatwoods Plum is ripe?

They are ripe when they are slightly soft to the touch and have a deep color.

Can I use Flatwoods Plum in savory dishes?

Yes, they can add a unique tart flavor to savory dishes, especially in sauces or marinades.

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