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What Are the Nutrition Facts for Pluots?

Nutrition Q&A


Updated July 07, 2014

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Rosanne asks, "I started buying my kids pluots a few years ago -- they love them. I think it's a great way to get them to eat more fruits. The thing is, I really would like to know the nutritional details, but I can't seem to find any. Can you help me?"

This is a tough one to answer. There isn't any official nutritional information for pluot as of right now. But I think I can make some good guesses based upon the pluot's parentage.

The pluot is a stone fruit -- a hybrid between a plum and an apricot, so I'm thinking their nutritional value should be somewhat similar. So, although I don't know specific amounts, I think it's a safe bet that pluots are high in vitamin C, potassium, vitamin A and fiber. An apricot has 17 calories, and a plum has about 30 so I don't think a pluot would have more than 30 calories. That's pretty low for something sweet and delicious. They're also low in sodium and fat-free.

Great for Kids -- and Adults

Pluots are sweet and juicy and just about the right size for a kid's afternoon snack, so I think they're an easy fruit for kids to love. Plus they have fun names -- they're sometimes called "dinosaur eggs" because they're egg-shaped with a pinkish red mottled appearance. What kid wouldn't love to eat a dinosaur egg? 

Some kids might not want to eat around the stone, but pluots can be cut into chunks and served that way.

Choosing and Storing Pluots

  • Choose plump, firm, red to pink colored pluots. Avoid green un-ripened pluots.
  • Pluots can be stored in the refrigerator once they ripen fully.
  • Use them in place of plums or apricots in your favorite recipes.
  • Send a pluot with a packed school lunch.
  • Pluots can be served raw or cooked.

Since pluots are a combination of plums and apricots, they'll work nicely in most any recipe calling for one or the other. They might also work in recipes calling for peaches or nectarines. Try these:

Why Fruits Matter - and Pluots Can Help

Most people don't get enough fruits and vegetables every day, which is a problem because they're generally low in calories, but high in vitamins, minerals and fiber. The old recommendation was that everyone needed 5 to 9 servings of fruits or vegetables every day, but the current suggestion depends on age and size, but it's roughly 1 1/2 cups to 2 cups vegetables and a cup or so of fruit per day. 


Agricultural Research Service United States Department of Agriculture National Nutrient Database for Standard Reference Release 26. "Basic Report: 09279, Plums, raw." Accessed July 7, 2014. http://ndb.nal.usda.gov/ndb/foods/show/2428.

Agricultural Research Service United States Department of Agriculture National Nutrient Database for Standard Reference Release 26. "Basic Report: 09021, Apricots, raw." Accessed July 7, 2014. http://ndb.nal.usda.gov/ndb/foods/show/2218.

United States Department of Agriculture. "Idaho Healthy Food of the Day." Accessed July 7, 2014. http://healthymeals.nal.usda.gov/hsmrs/Idaho/Healthy_Harvest/Plums.pdf.

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