PlumThe plum is a juicy fruit that has been described as sweet and tart. Plums are usually consumed fresh, but they are also pickled or into jams, dehydrated snacks, used in desserts and even made into wine.

Plums date back to as early to the mid 400 BC. They were introduced to the world by sailors, including Alexander the Great who is credited with bringing them to the Mediterranean.

There are dozens of varieties of plums, with color and size depending where in the world they are cultivated. China is the world’s largest producer of the plum, however the crops also do very well in California.

The plum is a summer fruit, with the majority of the crops being harvested mid to late summer.

Plums are a complement many other fruits in a green 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.

There has been some interesting research published about plums and their potential benefit to those at risk of osteoporosis.

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.

Plum 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 more plum 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.

Browse more green smoothie recipes.


About Tracy
Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.




Green Smoothie Weight Loss Program


Sign up for our newsletter and get a free e-mail course, "7 Steps To Better Health".  Each lesson focuses on a different aspect of your overall health and includes a green smoothie recipe.

Tags: ,

Comments? Questions?


To simplify communication, please connect with me on Facebook or through my Contact Page. Also, your questions might be answered in the Green Smoothie FAQ.