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Coco Plum
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Coco Plum

Chrysobalanus icaco

Clinical Encyclopedia

Coco plum is a tropical fruit known for its sweet and tart flavor, rich in vitamins and minerals, particularly Vitamin C and potassium. It is often enjoyed fresh or used in jams and jellies.

Scientific NameChrysobalanus icaco
Region of OriginTropical regions of the Americas
Popular Comparisons:
Coco Plum VS AcerolaCoco Plum VS American Black ElderberryCoco Plum VS American BladdernutCoco Plum VS American ElderberryCoco Plum VS American HackberryCoco Plum VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories60 kcal
Water
85%
Fiber3g
Total15.7g
Protein
0.5g(3%)
Fats
0.2g(1%)
Carbohydrates
15g(96%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, coco plum helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in dietary fiber, it supports digestive health and can aid in weight management.
✓Contains essential vitamins and minerals that contribute to overall health and immune function.
✓May have anti-inflammatory properties, which can help reduce inflammation in the body.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
!Individuals with allergies to similar fruits should exercise caution.

How to Prepare & Consume

Best enjoyed fresh, but can also be made into jams or jellies. Wash thoroughly before consumption.

Smart Selection & Storage

How to Select

Look for firm, slightly soft coco plums with a vibrant color. Avoid any that are overly soft or have blemishes.

How to Store

Store ripe coco plums in the refrigerator to keep them fresh, and consume within a few days for the best flavor.

Myths vs Realities

MythCoco plum can cure all diseases.+
RealityWhile coco plum has health benefits, it is not a cure for diseases and should be part of a balanced diet.
MythEating coco plum will cause weight gain.+
RealityCoco plum is low in calories and high in fiber, making it a healthy snack option that can aid in weight management.
MythCoco plum is toxic if not cooked.+
RealityCoco plum is safe to eat raw and does not require cooking to be consumed.

Healthy Recipes

Coco Plum Smoothie Bowl

This vibrant smoothie bowl combines the sweet and tangy flavor of coco plums with creamy banana and almond milk, topped with fresh fruits and seeds for a nutritious breakfast.

Ingredients
  • 1 cup fresh coco plums, pitted
  • 1 ripe banana
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1/2 cup granola
  • Fresh berries for topping
Instructions
  1. 1. Blend the coco plums, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and sprinkle with chia seeds and granola.
  3. 3. Top with fresh berries and enjoy immediately.

Coco Plum Quinoa Salad

A refreshing salad featuring fluffy quinoa, diced coco plums, cucumbers, and a zesty lime dressing, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup diced coco plums
  • 1/2 cup diced cucumber
  • 1/4 cup chopped cilantro
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, coco plums, cucumber, and cilantro.
  2. 2. In a small bowl, whisk together lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Coco Plum Chia Pudding

This creamy chia pudding is infused with coco plum puree, making it a delicious and healthy dessert or snack option packed with antioxidants.

Ingredients
  • 1 cup coconut milk
  • 1/2 cup coco plum puree
  • 1/4 cup chia seeds
  • 1 tablespoon honey or maple syrup
  • Fresh coco plums for garnish
Instructions
  1. 1. In a bowl, mix coconut milk, coco plum puree, chia seeds, and sweetener until well combined.
  2. 2. Refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Serve chilled, garnished with fresh coco plums.

Coco Plum Salsa

A vibrant and zesty salsa made with diced coco plums, tomatoes, onions, and jalapeños, perfect as a dip or topping for grilled fish or chicken.

Ingredients
  • 1 cup diced coco plums
  • 1 cup diced tomatoes
  • 1/2 cup finely chopped onion
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine coco plums, tomatoes, onion, and jalapeño.
  2. 2. Add lime juice and salt, mixing well.
  3. 3. Let sit for 30 minutes to allow flavors to meld before serving.

Coco Plum Oatmeal

Start your day with a warm bowl of oatmeal topped with caramelized coco plums and a sprinkle of cinnamon for a nutritious and filling breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 cup sliced coco plums
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Cook oats in water or almond milk according to package instructions.
  2. 2. In a separate pan, lightly sauté sliced coco plums with honey until caramelized.
  3. 3. Serve oatmeal topped with caramelized coco plums and a sprinkle of cinnamon.

Coco Plum and Avocado Toast

A delicious twist on classic avocado toast, featuring mashed avocado and sliced coco plums on whole-grain bread, drizzled with balsamic glaze.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1/2 cup sliced coco plums
  • Balsamic glaze for drizzling
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. Mash the avocado and spread it evenly on the toast.
  3. 3. Top with sliced coco plums, drizzle with balsamic glaze, and season with salt and pepper.

Coco Plum Grilled Chicken

Juicy grilled chicken marinated in a coco plum sauce, offering a sweet and savory flavor profile that pairs perfectly with steamed vegetables.

Ingredients
  • 4 chicken breasts
  • 1 cup coco plum puree
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix coco plum puree, soy sauce, olive oil, salt, and pepper to create a marinade.
  2. 2. Marinate chicken breasts for at least 1 hour.
  3. 3. Grill chicken over medium heat for 6-7 minutes on each side or until cooked through.

Coco Plum Energy Bites

These no-bake energy bites combine coco plums, oats, and nut butter for a healthy snack that provides a quick energy boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup coco plum puree
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a bowl, mix oats, coco plum puree, almond butter, honey, and shredded coconut until well combined.
  2. 2. Roll the mixture into small balls and refrigerate for 30 minutes.
  3. 3. Store in an airtight container in the fridge for up to a week.

Coco Plum Sorbet

A refreshing and healthy dessert made with pureed coco plums and a touch of lime juice, perfect for cooling down on a hot day.

Ingredients
  • 2 cups fresh coco plums, pitted
  • 1/4 cup lime juice
  • 1/4 cup honey or agave syrup
  • 1 cup water
Instructions
  1. 1. Blend coco plums, lime juice, honey, and water until smooth.
  2. 2. Pour the mixture into a shallow dish and freeze for 2-3 hours, stirring every 30 minutes.
  3. 3. Scoop into bowls and serve immediately.

Coco Plum Infused Water

Stay hydrated with this refreshing infused water featuring coco plums and mint, perfect for a summer day.

Ingredients
  • 1 cup fresh coco plums, halved
  • 1/4 cup fresh mint leaves
  • 1 liter water
Instructions
  1. 1. In a pitcher, combine coco plums and mint leaves.
  2. 2. Fill with water and let infuse in the refrigerator for at least 2 hours.
  3. 3. Serve chilled with ice if desired.

Frequently Asked Questions (FAQ)

What are the health benefits of coco plum?

Coco plum is rich in antioxidants, vitamins, and minerals, which can support immune health, digestive health, and may reduce inflammation.

How can I incorporate coco plum into my diet?

Coco plum can be eaten fresh, added to smoothies, or used in desserts and jams.

Is coco plum safe for everyone to eat?

Generally, coco plum is safe for most people, but those with specific fruit allergies should consult a healthcare provider.

How do I select ripe coco plums?

Choose coco plums that are firm and slightly soft to the touch, with a vibrant color.

Can coco plum be eaten raw?

Yes, coco plum is delicious when eaten raw, providing a sweet and tart flavor.

What is the glycemic index of coco plum?

Coco plum has a glycemic index of approximately 40, making it a moderate choice for those monitoring blood sugar.

How should I store coco plums?

Store ripe coco plums in the refrigerator to maintain freshness, and consume them within a few days.

Are there any side effects of eating coco plum?

In moderation, coco plum is safe; however, excessive consumption may cause digestive issues due to its fiber content.

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Comparisons
Coco Plum vs Acerola Coco Plum vs American Black Elderberry Coco Plum vs American Bladdernut
Nutrients
Protein in Coco Plum Calories in Coco Plum Vitamin-c in Coco Plum Magnesium in Coco Plum
Featured Guides
Health Benefits of Coco Plum Healthy Recipes with Coco Plum