Plum Smoothie Recipes and Nutrition

Plums are a great, flavorful fruit to add to a smoothie.

Plum Nutrition and Health Benefits

Plums contain vitamins A (as beta-carotene), B2 and C. Plums also contain unique phytonutrients and antioxidants such as lutein, cryptoxanthin and zeaxanthin. Plums contain lots of dietary fiber, which help in relieving constipation.

Plums are rich in minerals like potassium and iron. Iron is required for red blood cell formation, while potassium plays a role in the contraction of muscles, like your heart.

How To Use Plums In A Green Smoothie

Plums are very easy to use in a green smoothie. Simply wash them and cut lengthwise to remove the seed. The skin is edible and contains lots of nutrients so you don’t need to remove it.

Smoothie Recipes

Plum-Mango Smoothie
2 plums, deseeded
½ mango, peeled and pitted
1 medium carrot, chopped
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

Calories: 167 | Fat: 1g (gram) | Protein: 4.2g | Carbs: 42.5g | Calcium: 11% | Vitamin A: 274% | Vitamin C: 105%

Plum-Watermelon Smoothie
2 plums, deseeded
2 cup watermelon
1 banana, peeled
2 cups fresh baby spinach (or other leafy green)
2 celery stalks, chopped
1/2 cup water if needed

Calories: 295 | Fat: 0.9g (grams) | Protein: 6g | Carbs: 63g | Calcium: 12% | Vitamin A: 117% | Vitamin C: 105%

Plum-Banana Smoothie
2 plums, deseeded
1 banana, peeled
2 cups fresh baby spinach (or other leafy green)
½ vine tomato
1/2 – 1 cup water

Calories: 205 | Fat: 0.8g (grams) | Protein: 5g | Carbs: 52.2g | Calcium: 10% | Vitamin A: 99% | Vitamin C: 104%

Plum-Apple-Lemon Smoothie
1 plum, deseeded
1 apple, cored
½ lemon juiced
2 cups fresh baby spinach (or other leafy green)
1 medium carrot, chopped
1/2 cup water

Calories: 153 | Fat: 0.7g (grams) | Protein: 4.2g | Carbs: 12.1g | Calcium: 14% | Vitamin A: 259% | Vitamin C: 137%

Browse even more plum smoothie recipes!

How To Select Plums

A ripe plum should give to slight pressure. Plums will ripen at room temperature, but avoid purchasing plums that are excessively hard.

Plums have a moderate risk of pesticide residue (44 out of 100) according to research conducted by the Environmental Working Group. Organic plums are a better choice if possible.

See Also: Peach Smoothies, Apricot Smoothies.

Tags: food nutrition, plum