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Freeze-Dried Plum
Fruits
Nutri-ScoreB

Freeze-Dried Plum

Prunus domestica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Freeze-Dried Plum provides 250 kcal, 2g of protein, 66g of carbohydrates, and 7.1g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

Freeze-dried plums are nutrient-dense fruits that retain most of their vitamins and minerals while having a long shelf life. They are a convenient snack option that provides a concentrated source of energy and dietary fiber.

Also known as:
Dried PlumPrune
Scientific NamePrunus domestica
Region of OriginUnited States
Popular Comparisons:
Freeze-Dried PlumFreeze-Dried PlumVSAcai Berry BlendAcai Berry BlendFreeze-Dried PlumFreeze-Dried PlumVSAcerolaAcerolaFreeze-Dried PlumFreeze-Dried PlumVSAmerican Black ElderberryAmerican Black ElderberryFreeze-Dried PlumFreeze-Dried PlumVSAmerican BladdernutAmerican BladdernutFreeze-Dried PlumFreeze-Dried PlumVSAmerican ElderberryAmerican ElderberryFreeze-Dried PlumFreeze-Dried PlumVSAmerican HackberryAmerican HackberryFreeze-Dried PlumFreeze-Dried PlumVSAmerican PlumAmerican PlumFreeze-Dried PlumFreeze-Dried PlumVSAppleAppleFreeze-Dried PlumFreeze-Dried PlumVSApricotApricotFreeze-Dried PlumFreeze-Dried PlumVSSweet Moorpack ApricotSweet Moorpack Apricot

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
10%
Fiber7.1g
Total68.5g
Protein
2g(3%)
Fats
0.5g(1%)
Carbohydrates
66g(96%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C7 mg (8%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium732 mg (21%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, freeze-dried plums help combat oxidative stress and may reduce the risk of chronic diseases.
✓High fiber content promotes digestive health and can aid in weight management by enhancing satiety.
✓Low glycemic index makes freeze-dried plums a suitable snack for individuals managing blood sugar levels.
✓Contains essential vitamins and minerals, including potassium and vitamin C, which support overall health.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with certain allergies should consult a healthcare provider before consumption.

How to Prepare & Consume

Enjoy freeze-dried plums as a snack, add them to cereals or yogurt, or rehydrate them in water for use in baking.

Smart Selection & Storage

How to Select

Choose freeze-dried plums that are whole, intact, and free from any signs of moisture or clumping.

How to Store

Store in a cool, dry place in an airtight container to prevent moisture absorption and maintain freshness.

Myths vs Realities

MythMyth: Freeze-dried fruits are not nutritious.
RealityReality: Freeze-drying preserves most of the nutrients found in fresh fruits, making them a healthy option.
MythMyth: Freeze-dried plums are the same as regular dried plums.
RealityReality: Freeze-dried plums retain more flavor and nutrients compared to traditionally dried plums, which may lose some during the drying process.
MythMyth: You can't use freeze-dried plums in cooking.
RealityReality: Freeze-dried plums can be rehydrated and used in various recipes, including baking and cooking.

Healthy Recipes

Freeze-Dried Plum Overnight Oats

A nutritious and filling breakfast option, these overnight oats are infused with the sweet and tangy flavor of freeze-dried plums, perfect for a quick morning meal.

Ingredients
  • 1 cup rolled oats
  • 2 cups almond milk
  • 1/2 cup freeze-dried plums
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, combine rolled oats, almond milk, chia seeds, honey, and vanilla extract.
  2. 2. Stir in the freeze-dried plums and mix well.
  3. 3. Cover and refrigerate overnight. In the morning, stir and enjoy!

Freeze-Dried Plum Smoothie Bowl

This vibrant smoothie bowl features freeze-dried plums blended with bananas and spinach, topped with fresh fruits and nuts for a refreshing breakfast.

Ingredients
  • 1 banana
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup freeze-dried plums
  • 1 tablespoon almond butter
  • Toppings: sliced banana, granola, and nuts
Instructions
  1. 1. In a blender, combine banana, spinach, almond milk, freeze-dried plums, and almond butter.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a bowl and top with sliced banana, granola, and nuts.

Freeze-Dried Plum Quinoa Salad

A colorful and nutritious salad combining protein-rich quinoa with freeze-dried plums, spinach, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup fresh spinach
  • 1/2 cup freeze-dried plums
  • 1/4 cup feta cheese
  • 2 tablespoons olive oil
  • Juice of 1 lemon
Instructions
  1. 1. In a large bowl, combine cooked quinoa, fresh spinach, freeze-dried plums, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil and lemon juice.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve.

Freeze-Dried Plum Energy Bites

These no-bake energy bites are packed with nutrients and flavor, featuring freeze-dried plums, oats, and nut butter for a perfect snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup freeze-dried plums
  • 1/4 cup honey
  • 1/4 cup chia seeds
Instructions
  1. 1. In a mixing bowl, combine rolled oats, almond butter, freeze-dried plums, honey, and chia seeds.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for 30 minutes before enjoying.

Freeze-Dried Plum Chia Pudding

A creamy and satisfying chia pudding made with almond milk and freeze-dried plums, perfect for a healthy dessert or snack.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1/2 cup freeze-dried plums
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together chia seeds, almond milk, maple syrup, and vanilla extract.
  2. 2. Stir in freeze-dried plums and mix well.
  3. 3. Cover and refrigerate for at least 4 hours or overnight until thickened.

Freeze-Dried Plum and Almond Granola

A crunchy and wholesome granola made with oats, almonds, and freeze-dried plums, perfect for breakfast or as a snack.

Ingredients
  • 2 cups rolled oats
  • 1 cup almonds, chopped
  • 1/2 cup freeze-dried plums
  • 1/4 cup honey
  • 1/4 cup coconut oil
  • 1 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix rolled oats, chopped almonds, freeze-dried plums, honey, coconut oil, and cinnamon.
  3. 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown.

Freeze-Dried Plum Yogurt Parfait

A delightful yogurt parfait layered with creamy Greek yogurt, freeze-dried plums, and crunchy granola, making for a quick and healthy breakfast.

Ingredients
  • 2 cups Greek yogurt
  • 1/2 cup freeze-dried plums
  • 1 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass, layer Greek yogurt, freeze-dried plums, and granola.
  2. 2. Repeat the layers until all ingredients are used.
  3. 3. Drizzle with honey and serve immediately.

Freeze-Dried Plum and Spinach Smoothie

A nutrient-packed smoothie that blends freeze-dried plums with spinach, banana, and almond milk for a refreshing drink.

Ingredients
  • 1 banana
  • 1 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup freeze-dried plums
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Combine banana, spinach, almond milk, freeze-dried plums, and flaxseeds in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Freeze-Dried Plum and Oatmeal Cookies

Delicious and chewy oatmeal cookies enhanced with the natural sweetness of freeze-dried plums, perfect for a healthy treat.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup freeze-dried plums
  • 1/4 cup coconut oil
  • 1/4 cup honey
  • 1 egg
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, mix rolled oats, whole wheat flour, freeze-dried plums, coconut oil, honey, and egg until combined.
  3. 3. Drop spoonfuls of dough onto a baking sheet and bake for 10-12 minutes until golden.

Frequently Asked Questions (FAQ)

What are freeze-dried plums?

Freeze-dried plums are fresh plums that have had their moisture removed through a freeze-drying process, preserving their nutrients and flavor.

How do I store freeze-dried plums?

Store freeze-dried plums in a cool, dry place in an airtight container to maintain their quality and shelf life.

Can freeze-dried plums be rehydrated?

Yes, freeze-dried plums can be rehydrated by soaking them in water for about 15-30 minutes before consumption.

Are freeze-dried plums healthy?

Yes, they are a healthy snack option, rich in fiber, vitamins, and antioxidants.

How many calories are in freeze-dried plums?

There are approximately 250 calories in 100 grams of freeze-dried plums.

Can I use freeze-dried plums in baking?

Absolutely! Freeze-dried plums can be added to baked goods like muffins and bread for added flavor and nutrition.

Do freeze-dried plums contain added sugars?

Typically, freeze-dried plums do not contain added sugars, but it's important to check the packaging for any variations.

Are freeze-dried plums suitable for a vegan diet?

Yes, freeze-dried plums are plant-based and suitable for vegans.

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Comparisons
Freeze-Dried Plum vs Acai Berry Blend Freeze-Dried Plum vs Acerola Freeze-Dried Plum vs American Black Elderberry
Nutrients
Protein in Freeze-Dried Plum Calories in Freeze-Dried Plum Vitamin-c in Freeze-Dried Plum Magnesium in Freeze-Dried Plum
Featured Guides
Health Benefits of Freeze-Dried Plum Healthy Recipes with Freeze-Dried Plum
Rankings
Fruits high in fiber Fruits high in potassium Fruits low in carbohidratos Fruits low in índice glucémico