Pluot Nutrition Facts and Health Benefits

Pluots, annotated

Verywell / Alexandra Shytsman 

In This Article

A pluot is a hybrid between a plum and an apricot that was developed in the late 1980s by a Californian fruit breeder named Floyd Zaiger. Because it is a relatively new fruit and not always found in supermarkets, nutritional facts for pluots can be hard to pin down. But the stone fruit is known to be low in calories and a relatively good source of vitamin C. They're also low in sodium and fat-free, making them a healthy addition to your diet.

Pluot Nutrition Facts

By most accounts, pluots are 75% plum and 25% apricot. But some growers put the ratio closer to 70% plum and 30% apricot. Pluot sizes can also vary quite a bit.

The USDA does not provide specific nutrition facts for pluots. Instead, under the heading of pluots, they provide nutritional data for plumcots. Plumcots are a plum/apricot hybrid developed in the late 1800s by Luther Burbank. Plumcots are 50% plum and 50% apricot and are not as sweet as pluots. So, while the nutritional data is likely to be very similar, it is probably not exactly the same.

There is a popular brand of pluot grown by Kingsburg Orchards in California. They provide nutritional data for their trademarked Dinosaur Egg pluots. The following nutrition facts are for two pluots or about 5 ounces of the fruit.

About Pluots

The following nutrition facts are for two pluots or about 5 ounces of the fruit.

  • Calories: 80
  • Fat: 0g
  • Sodium: 0mg
  • Carbohydrates: 19g
  • Fiber: 3g
  • Sugars: 15g
  • Protein: 1g

Note that calorie estimates for a pluot range from 30 calories to 70 calories depending on the size of the fruit.

Carbs

Pluots are a good source of carbs, providing 19 grams of carbohydrate. Most of the carbohydrate in a pluot is naturally-occurring sugar (15g) and a small amount from fiber (3g).

There is no established glycemic index or glycemic load for pluots. The glycemic load of a single plum is estimated to be about 2. The glycemic load of an apricot is estimated to be 1. Both fruits are considered low glycemic foods.

Fat

Pluots are a fat-free food, providing zero grams of fat in a single serving.

Protein

You'll get about one gram of protein when you consume a single serving of pluots.

Vitamins and Minerals

Very little information is available about the vitamin and mineral content of pluots, but the fruit is estimated to provide about 10% of your daily needs for vitamin C, about the same as a plum. Plums are also known to provide small amounts of vitamin K, potassium, copper, and manganese.

Health Benefits

Pluots have not been studied for their health benefits. However, plums have been studied for their effects on the body.

Since pluots are 70% to 75% plum, they may provide some of the same benefits, although these benefits cannot be confirmed for the hybrid fruit.

Reduced Cell Damage

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

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

Improved Heart Health

Plums contain soluble fiber, as do pluots. This type of fiber is known for being cardio-protective and helpful in reducing bad cholesterol. Limited studies on plums have shown that its consumption is associated with improved cognitive function, bone health parameters, and cardiovascular risk factors.

Lower Diabetes Risk

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

Constipation Treatment

The most widely promoted benefit of dried plums (prunes) is its potential as a treatment for constipation. However, pluots are not consumed as dried fruit. So it is not clear whether or not pluot consumption can provide this same benefit.

Allergies

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

Symptoms of birch pollen allergy typically appear 5 to 15 minutes after eating and include itching and inflammation in the mouth and throat. More serious reactions include hives, abdominal pain, and vomiting, and may be life-threatening.

The allergen that is involved in this reaction does not survive cooking. So those people who are allergic to apricots and plums may be able to tolerate cooked versions of the fruits.

Sometimes plum or apricot allergies are not related to birch pollen and can be more serious. These people should not eat cooked plums or plum juice and should avoid pluots as well.

Varieties

As Floyd Zaiger developed the hybrid fruit, he released many different versions of the pluot. Today, there are several varieties of pluots available including the Dapple Dandy (renamed the Dinosaur Egg by a California grower), Early Dapple, Emerald Drop, and Flavor Royal. Different growers may develop slightly different varieties with different percentages of plum and apricot. Skin color usually ranges from reddish to purple-ish for most varieties. All are considered sweet fruits.

Pluot season runs from spring into fall, just like a plum. When choosing a pluot, look for plump, firm fruit. Avoid green unripened pluots.

Storage and Food Safety

Pluots can be stored in the refrigerator once they ripen fully. If you buy a pluot that is not fully ripe, you can keep it at room temperature in a paper bag for one to two days to allow it to ripen.

Pluots can be served raw or cooked. Use a pluot in place of plums or apricots in your favorite recipes. Since pluots are a combination of plums and apricots, they'll work nicely in almost any recipe calling for one or the other. They might also work in recipes calling for peaches or nectarines. 

Pluots also make a great snack, particularly for kids. Send a pluot with a packed school lunch—your child might be more excited to consume fresh fruit if they know it is called a dinosaur egg.

 

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Article Sources
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