Also known as a stone fruit because of their solid pits, plums are a juicy, flavorful fruit mostly enjoyed through the summer and fall months. Plums come in many varieties – some sweet and some tart – yet all plums provide a good dose of Vitamin C.
Nutrition Details
| Nutrient | Absolute amount, per 1 cup of plums | %DV, per 1 cup of plums |
|---|---|---|
| Vitamin A | 569 IU | 11% |
| Niacin (Vitamin B5) | 0.7 mg | 3% |
| Vitamin C | 15.7 mg | 26% |
| Vitamin K | 10.6 mcg | 13% |
| Copper | 0.1 mg | 5% |
| Magnesium | 11.6 mg | 3% |
| Manganese | 0.1 mg | 4% |
| Potassium | 259 mg | 7% |
| Fiber | 2.3 g | 9% |
| Choline | 3.1 mg |
*There is currently no %DV for choline.
Macros in Context
Here’s how a serving of 1 cup of plums stacks up in the context of a typical Paleo meal:
Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.
Orange dots show how 1 cup of plums fit into the typical nutrient profile of a Paleo meal.
Buy It
Look for plums that are firm, yet have a slight amount of give when squeezed.
- VARIETIES: There are over 200 varieties of plums. Colors can range from a dark purple-black to a light yellow-orange. Flavors vary from very sweet to tart.
- DRIED: Dried plums are called prunes. Most prunes are made from a specific variety of European plum. Dried fruit can contain a large amount of sugar, prunes included.
- SEASON: Plums can be found in stores and markets from May through the fall season.
Cook It
RAW
Slice a plum along its natural indentation line, twist the halves and pluck out the pit. Enjoy alone or diced up in a fruit salad.
OVEN
Dice plums, simmer down and use as a filling in a nut flour-based crumble or pie.
GRILL
Slice in half, grill flesh side down for 15-20 minutes and serve hot off the grill. Drizzle with honey or maple syrup, if desired.
STOVE
Boil down diced plums and create a sweet jam or a savory sauce to drizzle over chicken or pork.
Recipe Ideas
Fermented Food Ideas
Fruit Salad With Mint and Lime
Fruit Cake