How Nutritious Are Pluots?

A pluot is a cross between a plum and an apricot.
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A pluot is a stone fruit, which is a hybrid between a plum and an apricot, so I think their nutritional value should be somewhat similar to the two parent fruits. 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 small for something sweet and delicious. They're also low in sodium and fat-free.

Pluots Are Perfect 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 unripened 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. 

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 today we look at fruit and veggie intake in terms of cups rather than servings.

Advice depends on age and size. But, most of us need about 1 1/2 to 2 cups vegetables and a cup or so of fruit per day. 

Sources:

United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28 "Basic Report: 09279, Plums, raw." Accessed February 17, 2016. http://ndb.nal.usda.gov/ndb/foods/show/2353.

United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28 "Basic Report: 09021, Apricots, raw." Accessed February 17, 2016. http://ndb.nal.usda.gov/ndb/foods/show/2140.

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