Plum
Prunus domesticaClinical Encyclopedia
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.
Plums are juicy, sweet fruits that belong to the genus Prunus. They are rich in vitamins, minerals, and antioxidants, making them a nutritious addition to the 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
Plums can be eaten raw, added to salads, or cooked in desserts. It's best to consume them with the skin for maximum nutrients.
Smart Selection & Storage
Choose plums that are firm but slightly soft to the touch, with a rich 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 plums with protein-packed quinoa and crunchy vegetables, perfect for a light lunch.
- 1 cup cooked quinoa
- 2 ripe plums, diced
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced plums, cucumber, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Plum Chia Seed Pudding
A nutritious and creamy chia seed pudding infused with fresh plums, perfect for breakfast or a healthy dessert.
- 1/2 cup almond milk
- 1/4 cup chia seeds
- 1 ripe plum, pureed
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- 1. In a bowl, mix almond milk, chia seeds, plum puree, honey, and vanilla extract.
- 2. Stir well and refrigerate for at least 4 hours or overnight until it thickens.
- 3. Serve chilled, topped with additional plum slices if desired.
Grilled Chicken with Plum Salsa
Juicy grilled chicken breast topped with a vibrant plum salsa, offering a burst of flavor and nutrients.
- 2 chicken breasts
- 2 ripe plums, diced
- 1/4 red onion, finely chopped
- 1 jalapeño, minced
- Juice of 1 lime
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Season chicken breasts with salt, pepper, and olive oil, then grill until cooked through.
- 2. In a bowl, combine diced plums, red onion, jalapeño, lime juice, salt, and pepper to make the salsa.
- 3. Serve the grilled chicken topped with the fresh plum salsa.
Plum Smoothie Bowl
A vibrant smoothie bowl featuring plums, banana, and spinach, topped with nuts and seeds for a nutritious breakfast.
- 1 ripe plum, pitted
- 1 banana
- 1 cup spinach
- 1/2 cup almond milk
- 1 tablespoon almond butter
- Toppings: sliced almonds, chia seeds, and fresh fruit
- 1. Blend the plum, banana, spinach, almond milk, and almond butter until smooth.
- 2. Pour the smoothie into a bowl and add your desired toppings.
- 3. Enjoy immediately for a refreshing breakfast.
Plum and Oat Breakfast Bars
Healthy breakfast bars made with oats and plums, perfect for on-the-go snacking or a quick breakfast.
- 1 cup rolled oats
- 1/2 cup almond flour
- 1/2 cup chopped plums
- 1/4 cup honey or maple syrup
- 1/4 cup almond butter
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
- 2. In a bowl, mix rolled oats, almond flour, chopped plums, honey, almond butter, cinnamon, and salt until well combined.
- 3. Spread the mixture evenly in the baking dish and bake for 20-25 minutes until golden brown. Let cool before cutting into bars.
Spicy Plum Glazed Salmon
A delicious salmon dish glazed with a spicy plum sauce, offering a perfect balance of sweet and savory flavors.
- 2 salmon fillets
- 1/2 cup plum jam
- 1 tablespoon soy sauce
- 1 teaspoon sriracha
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, mix plum jam, soy sauce, sriracha, salt, and pepper.
- 3. Place the salmon fillets on a baking sheet, brush with olive oil, and top with the plum glaze. Bake for 15-20 minutes until cooked through.
Plum and Spinach Salad with Walnuts
A nutritious salad featuring fresh spinach, juicy plums, and crunchy walnuts, drizzled with a light vinaigrette.
- 4 cups fresh spinach
- 2 ripe plums, sliced
- 1/2 cup walnuts, toasted
- 1/4 cup goat cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine fresh spinach, sliced plums, toasted walnuts, and goat cheese.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Plum Coconut Energy Balls
No-bake energy balls made with plums, coconut, and oats, perfect for a healthy snack or post-workout boost.
- 1 cup pitted dates
- 1/2 cup dried plums
- 1/2 cup rolled oats
- 1/4 cup shredded coconut
- 1 tablespoon chia seeds
- 1. In a food processor, combine pitted dates, dried plums, rolled oats, shredded coconut, and chia seeds. Blend until a sticky mixture forms.
- 2. Roll the mixture into small balls and place them on a baking sheet.
- 3. Refrigerate for at least 30 minutes before enjoying.
Plum Infused Water
A refreshing and hydrating drink infused with plums and mint, perfect for staying hydrated throughout the day.
- 1 ripe plum, sliced
- 1 sprig of fresh mint
- 4 cups water
- Ice cubes
- 1. In a pitcher, combine sliced plums and fresh mint with water.
- 2. Let the mixture sit in the refrigerator for at least 2 hours to infuse the flavors.
- 3. Serve over ice for a refreshing drink.
Baked Plums with Cinnamon and Honey
A simple yet delicious dessert featuring baked plums drizzled with honey and sprinkled with cinnamon, perfect for a healthy treat.
- 4 ripe plums, halved and pitted
- 2 tablespoons honey
- 1 teaspoon cinnamon
- 1 tablespoon lemon juice
- 1. Preheat the oven to 375°F (190°C).
- 2. Place the halved plums in a baking dish, drizzle with honey, sprinkle with cinnamon, and add lemon juice.
- 3. Bake for 15-20 minutes until the plums are tender and caramelized. Serve warm.
Frequently Asked Questions (FAQ)
Are plums good for weight loss?
Yes, plums are low in calories and high in fiber, which can help you feel full and satisfied.
Can plums help with digestion?
Yes, the fiber in plums aids digestion and can help prevent constipation.
What nutrients are found in plums?
Plums are rich in vitamins A, C, K, and several B vitamins, as well as minerals like potassium and magnesium.
How should I store plums?
Store plums at room temperature until ripe, then refrigerate to extend freshness.
Can I eat plum skin?
Yes, the skin of plums is nutritious and contains beneficial antioxidants.
Are plums safe for diabetics?
In moderation, plums can be a healthy choice for diabetics due to their low glycemic index.
What is the best way to eat plums?
Plums can be enjoyed fresh, in smoothies, or as part of desserts and salads.
Do plums have any side effects?
In large amounts, plums may cause digestive upset due to their fiber content.