Plums, wild (Northern Plains Indians)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 10.3 MG | 11% | |
| Thiamin | 0.0 MG | 0% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.4 MG | 2% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 1 UG | 0% | |
| Choline, total | 5.2 MG | 1% | |
| Vitamin A, RAE | 173 UG | 19% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 4% | |
| Vitamin K (phylloquinone) | 11.2 UG | 9% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 11 MG | 1% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 8 MG | 2% | |
| Phosphorus, P | 30 MG | 2% | |
| Potassium, K | 364 MG | 8% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.1 MG | 3% |
Nutrition Highlights
- Low in calories with 91 kcal per 100g.
- Very low in fat (0.2g per 100g).
- High in dietary fiber (6g per 100g), supporting digestive health.
About Plums, wild (Northern Plains Indians)
These small, tart fruits grow wild across the Northern Plains and have been a traditional food source for Indigenous communities for generations. With their vibrant purple skin and juicy golden flesh, they offer a concentrated burst of natural sweetness balanced by a pleasantly tart edge. Their thin, slightly fuzzy skin encases soft, fibrous flesh surrounding a single central pit, making them easy to eat fresh or process into other forms.
Nutritionally, they are a good source of dietary fiber, which supports healthy digestion and helps maintain steady blood sugar levels. They contain virtually no fat and minimal protein, making them a light, hydrating option that's rich in natural carbohydrates for quick energy. Their bright color hints at the presence of antioxidant compounds, which may contribute to overall wellness by helping to combat oxidative stress. They're also a modest source of vitamin C, supporting immune function and skin health.
In traditional cooking, they're often eaten fresh as a snack or dessert, but they're also commonly dried for long-term storage or cooked down into sauces, jams, and fruit leathers. Some communities use them in savory dishes to add a tart-sweet note, or steep them into teas and infusions. Their versatility makes them equally at home in both traditional and modern recipes, whether blended into smoothies, baked into desserts, or simmered into syrups.
Dietary Information
Plums, wild (Northern Plains Indians) is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 91 calories per 100 grams, Plums, wild (Northern Plains Indians) gets 2% of its calories from protein, 96% from carbohydrates, and 2% from fat. This is lower than most foods and comparable to fruits and vegetables.
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