Fresh Plum
Prunus domesticaClinical Encyclopedia
Fresh Plum provides 46 kcal, 0.7g of protein, 11.4g of carbohydrates, and 1.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Fresh plums are juicy, sweet fruits that belong to the stone fruit family, known for their vibrant colors and rich flavor. They are low in calories and high in vitamins, making them a nutritious addition to any diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed fresh, either whole or sliced. Can also be used in salads, desserts, or jams.
Smart Selection & Storage
Choose plums that are firm but slightly soft to the touch, with a vibrant color and no blemishes.
Store unripe plums at room temperature; once ripe, refrigerate them to maintain freshness.
Myths vs Realities
Healthy Recipes
Plum and Quinoa Salad
A refreshing salad combining the sweetness of fresh plums with protein-packed quinoa, perfect for a nutritious lunch.
- 1 cup cooked quinoa
- 2 fresh plums, diced
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced plums, cucumber, and red onion.
- 2. In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.
Grilled Chicken with Plum Salsa
Juicy grilled chicken topped with a vibrant plum salsa, offering a delightful blend of flavors and nutrients.
- 2 chicken breasts
- 2 fresh plums, diced
- 1/4 cup red bell pepper, diced
- 1/4 cup red onion, diced
- 1 tablespoon cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
- 1. Season chicken breasts with salt and pepper, then grill until cooked through.
- 2. In a bowl, mix diced plums, red bell pepper, red onion, cilantro, lime juice, salt, and pepper to create the salsa.
- 3. Serve the grilled chicken topped with the plum salsa.
Plum Chia Seed Pudding
A creamy and nutritious chia seed pudding infused with fresh plums, perfect for a healthy breakfast or snack.
- 1/4 cup chia seeds
- 1 cup almond milk
- 2 fresh plums, pureed
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1. In a bowl, combine chia seeds, almond milk, pureed plums, maple syrup, and vanilla extract.
- 2. Stir well and refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve chilled, topped with additional diced plums if desired.
Plum Smoothie Bowl
A vibrant smoothie bowl featuring fresh plums, perfect for a refreshing breakfast or post-workout snack.
- 1 cup fresh plums, pitted and chopped
- 1 banana
- 1/2 cup almond milk
- 1 tablespoon almond butter
- Toppings: granola, sliced almonds, and fresh fruit
- 1. In a blender, combine fresh plums, banana, almond milk, and almond butter. Blend until smooth.
- 2. Pour the smoothie into a bowl and top with granola, sliced almonds, and additional fresh fruit.
- 3. Enjoy immediately with a spoon.
Plum and Spinach Smoothie
A nutrient-dense smoothie that combines fresh plums and spinach, providing a delicious way to boost your greens intake.
- 2 fresh plums, pitted
- 1 cup fresh spinach
- 1 banana
- 1 cup coconut water
- 1 tablespoon flaxseeds
- 1. Place plums, spinach, banana, coconut water, and flaxseeds in a blender.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy as a refreshing drink.
Roasted Plum and Oatmeal Bake
A wholesome baked oatmeal dish featuring roasted plums, perfect for a healthy breakfast or brunch option.
- 2 cups rolled oats
- 2 fresh plums, sliced
- 1/4 cup honey or maple syrup
- 2 cups almond milk
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1. Preheat the oven to 350°F (175°C). In a baking dish, combine oats, sliced plums, honey, almond milk, cinnamon, and baking powder.
- 2. Mix well and bake for 30-35 minutes until set and golden.
- 3. Let cool slightly before serving warm.
Plum and Avocado Toast
A trendy and nutritious toast topped with creamy avocado and sweet plums, perfect for a quick breakfast or snack.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1 fresh plum, sliced
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole-grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the mashed avocado on the toast and top with sliced plums and red pepper flakes if desired.
Plum Infused Water
A refreshing and hydrating drink infused with fresh plums, perfect for staying hydrated throughout the day.
- 1 fresh plum, sliced
- 1 liter of water
- Fresh mint leaves (optional)
- 1. In a pitcher, combine sliced plums and water.
- 2. Add fresh mint leaves for an extra flavor boost if desired.
- 3. Let the mixture sit in the refrigerator for at least 1 hour before serving.
Plum and Yogurt Parfait
A delicious and healthy parfait layered with creamy yogurt and fresh plums, ideal for breakfast or a snack.
- 1 cup Greek yogurt
- 1 fresh plum, diced
- 1/4 cup granola
- 1 tablespoon honey
- 1/2 teaspoon vanilla extract
- 1. In a bowl, mix Greek yogurt with honey and vanilla extract.
- 2. In a glass, layer yogurt, diced plums, and granola.
- 3. Repeat layers until all ingredients are used, finishing with granola on top.
Plum and Almond Energy Bites
Nutritious energy bites made with fresh plums and almonds, perfect for a quick snack on the go.
- 1 cup pitted fresh plums, chopped
- 1 cup almonds
- 1 cup oats
- 1 tablespoon chia seeds
- 1 tablespoon honey
- 1. In a food processor, combine chopped plums, almonds, oats, chia seeds, and honey.
- 2. Pulse until the mixture is well combined and sticky.
- 3. Roll into small balls and refrigerate for at least 30 minutes before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of eating fresh plums?
Fresh plums are rich in antioxidants, vitamins, and minerals, which can support heart health, improve digestion, and boost the immune system.
Can fresh plums help with weight loss?
Yes, they are low in calories and high in fiber, which can help you feel full and satisfied, aiding in weight management.
How should I store fresh plums?
Store fresh plums at room temperature until ripe, then refrigerate to extend their shelf life.
Are fresh plums safe for diabetics?
Yes, fresh plums have a low glycemic index and can be included in a diabetic diet in moderation.
Can I eat the skin of fresh plums?
Yes, the skin is nutritious and contains fiber, so it's best to eat plums unpeeled.
How can I tell if a plum is ripe?
A ripe plum will yield slightly to pressure and have a vibrant color, depending on the variety.
What nutrients are found in fresh plums?
Fresh plums are a good source of vitamin C, vitamin K, potassium, and dietary fiber.
Can fresh plums be frozen?
Yes, fresh plums can be frozen; wash, slice, and freeze them in airtight containers for later use.