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Illawarra Plum
Fruits
Nutri-ScoreA

Illawarra Plum

Doyenia rotundifolia

Clinical Encyclopedia

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

Illawarra Plum provides 60 kcal, 0.5g of protein, 15g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

The Illawarra plum is a native Australian fruit known for its sweet, rich flavor and dark purple skin. It is often used in jams, desserts, and sauces, providing a unique taste profile.

Also known as:
Native PlumBush Plum
Scientific NameDoyenia rotundifolia
Region of OriginAustralia
Popular Comparisons:
Illawarra PlumIllawarra PlumVSAcai Berry BlendAcai Berry BlendIllawarra PlumIllawarra PlumVSAcerolaAcerolaIllawarra PlumIllawarra PlumVSAmerican Black ElderberryAmerican Black ElderberryIllawarra PlumIllawarra PlumVSAmerican BladdernutAmerican BladdernutIllawarra PlumIllawarra PlumVSAmerican ElderberryAmerican ElderberryIllawarra PlumIllawarra PlumVSAmerican HackberryAmerican HackberryIllawarra PlumIllawarra PlumVSAmerican PlumAmerican PlumIllawarra PlumIllawarra PlumVSAppleAppleIllawarra PlumIllawarra PlumVSApricotApricotIllawarra PlumIllawarra PlumVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories60 kcal
Water
85%
Fiber3g
Total15.7g
Protein
0.5g(3%)
Fats
0.2g(1%)
Carbohydrates
15g(96%)

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 C20 mg (22%)
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, the Illawarra plum helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, it supports digestive health and can aid in maintaining a healthy weight.
✓Contains essential vitamins and minerals, particularly Vitamin C and potassium, which are vital for immune function and heart health.
✓May have anti-inflammatory properties, contributing to overall health and wellness.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Individuals with allergies to other fruits should exercise caution when trying Illawarra plum for the first time.

How to Prepare & Consume

Best enjoyed fresh or cooked; can be used in desserts, jams, or savory dishes. Cooking enhances its sweetness and flavor.

Smart Selection & Storage

How to Select

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

How to Store

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

Myths vs Realities

MythIllawarra plums are only good for making jams.
RealityThey can be used in a variety of dishes, both sweet and savory.
MythAll plums are the same nutritionally.
RealityDifferent plum varieties, including Illawarra, have unique nutritional profiles.
MythIllawarra plums are not suitable for diabetics.
RealityWith a low glycemic index, they can be enjoyed in moderation by diabetics.

Healthy Recipes

Illawarra Plum Smoothie Bowl

A refreshing and nutrient-packed smoothie bowl that combines the tangy flavor of Illawarra plum with creamy banana and spinach for a healthy breakfast.

Ingredients
  • 1 cup Illawarra plum puree
  • 1 ripe banana
  • 1 cup fresh spinach
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • Toppings: sliced almonds, coconut flakes, fresh berries
Instructions
  1. 1. Blend the Illawarra plum puree, banana, spinach, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and sprinkle with chia seeds.
  3. 3. Top with sliced almonds, coconut flakes, and fresh berries before serving.

Grilled Chicken with Illawarra Plum Salsa

Juicy grilled chicken breasts topped with a vibrant salsa made from fresh Illawarra plums, cilantro, and lime for a burst of flavor.

Ingredients
  • 2 chicken breasts
  • 1 cup diced Illawarra plums
  • 1/4 cup chopped cilantro
  • Juice of 1 lime
  • Salt and pepper to taste
  • Olive oil for grilling
Instructions
  1. 1. Season the chicken breasts with salt, pepper, and olive oil, then grill until cooked through.
  2. 2. In a bowl, combine diced Illawarra plums, cilantro, lime juice, salt, and pepper to make the salsa.
  3. 3. Serve the grilled chicken topped with the Illawarra plum salsa.

Illawarra Plum Chia Pudding

A delightful chia pudding infused with Illawarra plum puree, perfect for a healthy snack or breakfast option.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1 cup Illawarra plum puree
  • 1 tablespoon maple syrup
  • Fresh fruits for topping
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, Illawarra plum puree, and maple syrup.
  2. 2. Stir well and let it sit for at least 4 hours or overnight in the refrigerator.
  3. 3. Serve chilled, topped with fresh fruits of your choice.

Illawarra Plum Quinoa Salad

A hearty quinoa salad featuring roasted Illawarra plums, mixed greens, and a zesty lemon dressing, perfect for a light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup roasted Illawarra plums
  • 2 cups mixed greens
  • 1/4 cup feta cheese
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, roasted Illawarra plums, mixed greens, and feta cheese.
  2. 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently before serving.

Illawarra Plum Oatmeal Cookies

Healthy oatmeal cookies made with Illawarra plum puree, oats, and nuts, perfect for a nutritious snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup Illawarra plum puree
  • 1/4 cup honey
  • 1/4 cup chopped nuts
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix rolled oats, flour, Illawarra plum puree, honey, nuts, baking powder, and cinnamon until combined.
  3. 3. Scoop spoonfuls of the mixture onto the baking sheet and bake for 12-15 minutes until golden.

Illawarra Plum and Spinach Salad

A vibrant salad featuring fresh spinach, sliced Illawarra plums, walnuts, and a balsamic vinaigrette for a delightful crunch.

Ingredients
  • 4 cups fresh spinach
  • 1 cup sliced Illawarra plums
  • 1/2 cup walnuts
  • 1/4 cup feta cheese
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine fresh spinach, sliced Illawarra plums, walnuts, and feta cheese.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently before serving.

Illawarra Plum Glazed Salmon

Pan-seared salmon fillets glazed with a sweet and tangy Illawarra plum sauce, served with steamed vegetables.

Ingredients
  • 2 salmon fillets
  • 1/2 cup Illawarra plum puree
  • 1 tablespoon soy sauce
  • 1 tablespoon honey
  • Salt and pepper to taste
  • Steamed vegetables for serving
Instructions
  1. 1. In a small saucepan, combine Illawarra plum puree, soy sauce, and honey, and simmer until thickened.
  2. 2. Season salmon fillets with salt and pepper, then sear in a hot pan until cooked through.
  3. 3. Brush the salmon with the Illawarra plum glaze and serve with steamed vegetables.

Illawarra Plum Yogurt Parfait

A delicious yogurt parfait layered with Illawarra plum puree, granola, and fresh fruits for a nutritious breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup Illawarra plum puree
  • 1/2 cup granola
  • 1/2 cup mixed fresh fruits
Instructions
  1. 1. In a glass, layer Greek yogurt, Illawarra plum puree, granola, and mixed fresh fruits.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Serve immediately for a refreshing treat.

Illawarra Plum Energy Bites

Nutritious energy bites made with oats, Illawarra plum puree, and nuts, perfect for a quick snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup Illawarra plum puree
  • 1/4 cup almond butter
  • 1/4 cup chopped nuts
  • 1 tablespoon honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix rolled oats, Illawarra plum puree, almond butter, chopped nuts, honey, and dark chocolate chips.
  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.

Illawarra Plum and Coconut Chia Jam

A healthy, homemade jam made from Illawarra plums and coconut, perfect for spreading on toast or adding to desserts.

Ingredients
  • 2 cups Illawarra plums, pitted and chopped
  • 1/4 cup coconut sugar
  • 1 tablespoon chia seeds
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a saucepan, combine chopped Illawarra plums and coconut sugar, and cook over medium heat until the plums break down.
  2. 2. Stir in chia seeds and shredded coconut, and cook for an additional 5 minutes.
  3. 3. Let cool before transferring to a jar and refrigerating.

Frequently Asked Questions (FAQ)

What is the best way to eat Illawarra plum?

Illawarra plums can be eaten fresh, cooked, or made into jams and sauces.

Are Illawarra plums good for health?

Yes, they are rich in antioxidants, vitamins, and dietary fiber, promoting overall health.

How do you store Illawarra plums?

Store them in a cool, dry place or refrigerate to extend their freshness.

Can you freeze Illawarra plums?

Yes, they can be frozen for later use in cooking or baking.

What recipes can I make with Illawarra plums?

They can be used in desserts, sauces, jams, and even savory dishes.

Are there any side effects of consuming Illawarra plums?

In moderation, they are safe; however, excessive intake may cause digestive issues.

Where can I buy Illawarra plums?

They can be found in specialty grocery stores or farmers' markets, especially in Australia.

What is the glycemic index of Illawarra plums?

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

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