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Paleo Foods: Plums

Plum highlights

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

NutrientAbsolute amount, per 1 cup of plums%DV, per 1 cup of plums
Vitamin A569 IU11%
Niacin (Vitamin B5)0.7 mg3%
Vitamin C15.7 mg26%
Vitamin K10.6 mcg13%
Copper0.1 mg5%
Magnesium11.6 mg3%
Manganese0.1 mg4%
Potassium259 mg7%
Fiber2.3 g9%
Choline3.1 mg

*There is currently no %DV for choline.

Macronutrients 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.

Macros in Context - Plums

Buying it Buy It

Look for plums that are firm, yet have a slight amount of give when squeezed.

 

Cooking with it 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 Recipe Ideas

Fermented Food Ideas

Fermented Food Ideas

Fruit Salad With Mint and Lime

Fruit Salad With Mint and Lime

Fruit Cake

Fruit Cake