Cherry plums, as their name suggests, are a hybrid fruit that look like cherries and taste somewhat like plums. Small, colorful, and sweet-tart in flavor, these fruits often go unnoticed—but they’re incredibly nutritious and versatile.
In this guide, we’ll explore the health benefits, nutritional value, and culinary uses of cherry plums, while comparing them with other popular fruits like cherries, plums, and grapes.
What Are Cherry Plums?
Cherry plums (Prunus cerasifera) are small stone fruits that grow on ornamental trees, often used in landscaping. They typically come in shades of red, yellow, or purple and measure about the size of a cherry. Despite their small size, they pack a flavorful punch and offer numerous health benefits.
Nutritional Value of Cherry Plums (per 100g)
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Calories: ~45–55
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Carbohydrates: 11g
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Sugars: 9g
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Fiber: 1.5–2g
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Vitamin C: ~10–15% DV
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Vitamin A: ~8% DV
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Potassium: ~160 mg
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Antioxidants: High in anthocyanins and flavonoids
They are low in calories and rich in vitamins and antioxidants, making them a great snack for health-conscious eaters.
Health Benefits of Cherry Plums
1. Rich in Antioxidants
Cherry plums contain anthocyanins, flavonoids, and vitamin C—all of which help neutralize free radicals, slow down aging, and reduce the risk of chronic diseases like cancer and heart disease.
2. Boosts Heart Health
With their high potassium content and low sodium, cherry plums help maintain healthy blood pressure and support overall cardiovascular health.
3. Supports Digestive Health
The fiber in cherry plums promotes gut health, supports regular bowel movements, and helps prevent constipation.
4. Improves Skin and Eye Health
Rich in vitamin A and vitamin C, these fruits contribute to collagen production for the skin and protect your vision.
5. Helps Regulate Blood Sugar
Although naturally sweet, cherry plums have a low glycemic index. This means they don’t spike blood sugar levels rapidly, making them safe for moderate consumption even for diabetics.
Cherry Plums vs Other Fruits: A Nutritional Comparison
| Fruit | Calories (per 100g) | Vitamin C | Antioxidants | Fiber | Best For |
|---|---|---|---|---|---|
| Cherry Plums | ~45–55 | Moderate | High | Good | Snacking, cooking |
| Cherries | ~63 | Low | Very High | Moderate | Snacking, desserts |
| Plums | ~46 | Moderate | High | Moderate | Digestive health |
| Grapes | ~69 | Low | Moderate | Low | Hydration, quick energy |
| Blueberries | ~57 | Moderate | Very High | High | Brain & heart health |
Cherry plums strike a great balance between sweetness and nutrition, especially for those looking for low-calorie, antioxidant-rich snacks.
How to Eat Cherry Plums
You can enjoy cherry plums in a variety of ways:
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Fresh: Wash and eat them as a healthy snack
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Jam or jelly: Their natural pectin makes them great for homemade spreads
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Salads: Add them sliced for a sweet-tart burst
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Baking: Use them in pies, tarts, or muffins
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Cooking: Roast or grill them with meats for a fruity glaze
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Fermentation: Make cherry plum vinegar or wine
Can You Freeze Cherry Plums?
Yes! Cherry plums freeze well and can last up to 10–12 months in a sealed freezer bag. You can pit them before freezing or freeze whole for smoothies and cooking.
Where to Find Cherry Plums
They’re often available:
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At farmer’s markets in late spring and summer
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From local orchards or backyard gardens
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In specialty grocery stores during the season
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Online as jam, juice, or dried fruit
Are There Any Side Effects?
Cherry plums are generally safe, but:
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Overeating may cause digestive discomfort due to fiber and sorbitol content
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The pits contain amygdalin, which can release cyanide in large amounts—do not eat the pits
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People with stone fruit allergies should consume with caution
Final Thoughts
So, are cherry plums good for you? Absolutely! These bite-sized fruits are not only delicious but also loaded with vitamins, antioxidants, and fiber. They support heart health, digestion, immunity, and even skin health. Whether eaten fresh, cooked, or frozen, cherry plums are a nutritious and flavorful addition to your diet.
If you're seeking a low-calorie, high-antioxidant fruit that bridges the best of cherries and plums, cherry plums are an ideal choice.
