Pluot Nutrition Facts and Health Benefits

A pluot is a hybrid between a plum and an apricot. By most accounts, pluots are 75% plum and 25% apricot, though some growers put the ratio closer to 70% and 30%, respectively. A pluot tastes like a plum but isn't quite as acidic.

Because the pluot is relatively new (developed in 1989 by a California fruit breeder) and not always found in supermarkets, nutritional facts can be hard to pin down. But this stone fruit is known to be low in calories and a relatively good source of vitamin C and potassium.

Pluot Nutrition Facts

Two pluots (5oz) provide 80 calories, 1g of protein, 19g of carbohydrates, and 0g of fat. Pluots are a good source of potassium, fiber, and vitamin C.

The USDA does not provide specific nutrition facts for pluots. (Under the heading of pluots, the nutritional data is for plumcots, which are 50% each plum and apricot). The following nutrition information is provided by Kingsburg Orchards for Dinosaur Eggs, its variety of pluots.

Carbs

Pluots are a good source of carbs, providing 19 grams per serving (which is two pluots). Most of the carbohydrates, 15 grams, are in the form of naturally occurring sugars, along with a small amount of fiber (3 grams).

Pluots have a low glycemic index and a low glycemic load. This means that eating this fruit should not cause your blood sugar to spike.

Fats

Pluots are a fat-free food, providing zero grams in a single serving. That makes them easy to fit into a low-fat diet or any other eating plan that otherwise restricts fat intake.

Protein

You'll take in one gram of protein when consuming two pluots. This is roughly the same amount of protein in two plums. It's also the same amount of protein in two apricots.

Vitamins and Minerals

Very little information is available about the vitamin and mineral content of pluots. What is known is that one serving contains 226 milligrams of potassium. This fruit is also estimated to provide about 10% of the daily vitamin C requirement, along with some vitamin A.

Calories

One pluot contains approximately 40 calories. For comparison, this is roughly the same amount of calories in two and a half apricots. It's also 10 more calories than if you ate one plum.

Health Benefits

Pluots have not been studied for their health benefits. Since they are 70% to 75% plum, they may provide some of the same benefits as this fruit. While these are a few suspected health benefits, they cannot be confirmed for the hybrid fruit.

Reduces Cell Damage

The vitamin C in a pluot may provide certain health benefits. Vitamin C is an important water-soluble vitamin that is responsible for repairing cells, boosting immunity, and slowing the aging process.

Plums also contain phytonutrients, particularly phenols, which have antioxidant effects. Antioxidants are substances that help prevent cell damage that can lead to cancer, cardiovascular diseases, neurodegeneration, and aging.

Improves Heart Health

Plums (and pluots) contain soluble fiber. This type of fiber is known for being cardio-protective and helpful in reducing bad cholesterol. Limited studies have shown that plum consumption is associated with improved cardiovascular risk factors, along with improved cognitive function and bone health.

Lowers Diabetes Risk

Results from three cohort studies indicate that greater consumption of certain whole fruit is significantly associated with a lower risk of type 2 diabetes. Pluots were not included in the study, but plums and apricots were identified as low-glycemic fruits.

Study authors further noted that participants consuming a lot of fruit juice had a higher risk of type 2 diabetes. If you're concerned about your blood sugar levels, you may want to eat primarily whole fruits and keep your juice intake to a minimum.

May Relieve Constipation

The most widely promoted benefit of dried plums (prunes) is their potential as a constipation remedy. Because pluots are not consumed as dried fruit, it is not clear whether their consumption can provide this same type of relief.

Promotes Eye Health

Both apricots and plums are foods that contain vitamin A, a nutrient that helps promote healthy eyesight. Therefore, it's possible that this plum-apricot hybrid could provide the same benefit.

Allergies

There are no reports of pluot allergy, specifically. However, some people develop allergies to plums or apricots. In particular, people with birch pollen allergies may have a reaction to raw plum or apricot due to a protein in the fruit that is similar to this pollen.

Symptoms of birch pollen allergy typically appear soon after eating and include itching in the mouth and throat. More serious reactions include hives, abdominal pain, and vomiting, and may be life-threatening. Contact your healthcare provider if you have a reaction to pluots to determine if an allergy exists.

Adverse Effects

Since plums are credited with helping to keep the digestive tract moving, eating too many pluots could potentially result in diarrhea or increased gas. If you experience either of these effects, reducing your intake may help.

Varieties

There are more than 80 varieties of pluots grown in the U.S.—in California, mainly. These varieties include Dinosaur Egg, Red Phoenix, Dapple Dandy, Early Dapple, Dapple Splendor, Mango Tango, Emerald Drop, Flavor King, Flavor Fall, Flavor Royal, and Hand Grenade.

Different growers may develop slightly different varieties with different percentages of plum and apricot. Pluot sizes can also vary quite a bit. Skin color ranges from red to green to yellow, with some varieties having different streaks or speckles of color. All are considered sweet fruits.

When It's Best

Pluot season runs from spring into fall, just like plums. You may be able to find pluots at a local farmer's market during this time, especially if you live in California, near where they are generally grown.

When choosing a pluot, look for a fruit that is slightly soft (like you would with a plum), as this signifies that it is ripe. Avoid pluots that are bruised, cracked, or have punctures in their skin.

Storage and Food Safety

Pluots can be stored at room temperature for around three days. You can also keep them in the refrigerator, where they should last a bit longer, up to one week. If you buy a pluot that is not fully ripe, placing it in a paper bag at room temperature for one to two days can help it ripen.

How to Prepare

Pluots can be served raw or cooked. Since they are a combination of plum and apricot, they work nicely in almost any recipe calling for one of these fruits—including pie and jam recipes. They may also serve as substitutes for peaches and nectarines. 

Pluots make a great snack, particularly for kids. Include a pluot in your child's packed school lunch or use it as an after-school snack to help tide them over before dinner. They might be more excited to eat it once they learn it's called a Dinosaur Egg.