Home/Fruits/Kakadu Plum
Back to Home
Kakadu Plum
Fruits
Nutri-ScoreA

Kakadu Plum

Terminalia ferdinandiana

Clinical Encyclopedia

Kakadu plum is a small, green fruit native to Australia, known for its exceptionally high vitamin C content and antioxidant properties. It is often used in traditional medicine and as a superfood in modern diets.

Scientific NameTerminalia ferdinandiana
Region of OriginAustralia
Popular Comparisons:
Kakadu Plum VS AcerolaKakadu Plum VS American Black ElderberryKakadu Plum VS American BladdernutKakadu Plum VS American ElderberryKakadu Plum VS American HackberryKakadu Plum VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories73 kcal
Water
85%
Fiber3g
Total16.2g
Protein
1g(6%)
Fats
0.2g(1%)
Carbohydrates
15g(93%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in vitamin C, Kakadu plum supports immune function and skin health, helping to combat oxidative stress.
✓Contains antioxidants that may reduce inflammation and lower the risk of chronic diseases.
✓May enhance collagen production, promoting skin elasticity and reducing signs of aging.
✓Supports digestive health due to its high fiber content, aiding in regular bowel movements.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to its high fiber content.
!Individuals with allergies to other fruits should exercise caution when trying Kakadu plum for the first time.

How to Prepare & Consume

Kakadu plums can be consumed raw, made into jams, or used in smoothies. Cooking may reduce some vitamin content, so raw consumption is recommended for maximum benefits.

Smart Selection & Storage

How to Select

Choose Kakadu plums that are firm and free from blemishes. They should have a vibrant green color.

How to Store

Store in a cool, dry place or refrigerate to maintain freshness for longer periods.

Myths vs Realities

MythKakadu plum can cure all diseases.+
RealityWhile Kakadu plum is nutritious, it is not a cure-all and should be part of a balanced diet.
MythYou can only eat Kakadu plum raw.+
RealityKakadu plum can be used in various recipes, including jams and sauces.
MythAll plums are the same in nutritional value.+
RealityKakadu plum has unique nutritional properties, particularly its high vitamin C content.

Healthy Recipes

Kakadu Plum Smoothie Bowl

This vibrant smoothie bowl is packed with antioxidants from Kakadu plum and topped with fresh fruits and seeds for a nutritious breakfast.

Ingredients
  • 1 cup frozen bananas
  • 1/2 cup Kakadu plum puree
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • 1/2 cup mixed berries
Instructions
  1. 1. Blend the frozen bananas, Kakadu plum puree, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds, granola, and mixed berries.
  3. 3. Serve immediately and enjoy your refreshing breakfast!

Kakadu Plum Chia Pudding

A delicious and nutritious chia pudding infused with Kakadu plum, perfect for a healthy snack or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/4 cup Kakadu plum puree
  • 1 tablespoon maple syrup
  • Fresh fruit for topping
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, Kakadu plum puree, and maple syrup.
  2. 2. Stir well and let it sit in the refrigerator for at least 4 hours or overnight.
  3. 3. Serve topped with fresh fruit of your choice.

Kakadu Plum and Quinoa Salad

A refreshing salad combining the superfood Kakadu plum with protein-rich quinoa and crisp vegetables.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup Kakadu plum diced
  • 1/2 cucumber diced
  • 1/2 bell pepper diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, Kakadu plum, cucumber, and bell pepper.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Kakadu Plum Energy Balls

These no-bake energy balls are perfect for a quick snack, combining Kakadu plum with nuts and oats for a healthy boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup Kakadu plum puree
  • 1/4 cup honey
  • 1/4 cup chopped nuts
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before serving.

Kakadu Plum Glazed Salmon

A deliciously healthy salmon dish glazed with a tangy Kakadu plum sauce, perfect for a gourmet dinner.

Ingredients
  • 2 salmon fillets
  • 1/4 cup Kakadu plum puree
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Mix Kakadu plum puree, soy sauce, honey, olive oil, salt, and pepper in a bowl.
  3. 3. Place salmon fillets on a baking sheet, brush with the glaze, and bake for 12-15 minutes.

Kakadu Plum Oatmeal

Start your day with this hearty oatmeal infused with Kakadu plum, providing a boost of nutrients and flavor.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1/4 cup Kakadu plum puree
  • 1 tablespoon honey
  • Fresh fruit for topping
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil, then add oats.
  2. 2. Cook for about 5 minutes, stirring occasionally, until thickened.
  3. 3. Stir in Kakadu plum puree and honey, then serve topped with fresh fruit.

Kakadu Plum and Spinach Smoothie

A nutrient-dense green smoothie that combines Kakadu plum with spinach and banana for a refreshing drink.

Ingredients
  • 1 cup fresh spinach
  • 1/2 banana
  • 1/2 cup Kakadu plum puree
  • 1 cup coconut water
  • Ice cubes
Instructions
  1. 1. Combine spinach, banana, Kakadu plum puree, coconut water, and ice cubes in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy your healthy drink!

Kakadu Plum Yogurt Parfait

Layered yogurt parfait featuring Kakadu plum, granola, and fresh fruits for a delightful breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup Kakadu plum puree
  • 1/2 cup granola
  • 1/2 cup mixed berries
Instructions
  1. 1. In a glass, layer Greek yogurt, Kakadu plum puree, granola, and mixed berries.
  2. 2. Repeat layers until the glass is full.
  3. 3. Serve immediately for a nutritious treat.

Kakadu Plum Salsa

A unique and zesty salsa made with Kakadu plum, perfect as a dip or a topping for grilled meats.

Ingredients
  • 1 cup Kakadu plum diced
  • 1/2 red onion diced
  • 1 jalapeño minced
  • 1/4 cup cilantro chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine Kakadu plum, red onion, jalapeño, cilantro, lime juice, and salt.
  2. 2. Mix well and let it sit for 15 minutes to allow flavors to meld.
  3. 3. Serve with tortilla chips or as a topping for grilled dishes.

Kakadu Plum Infused Water

A refreshing and hydrating drink infused with the unique flavor of Kakadu plum, perfect for hydration.

Ingredients
  • 1 liter water
  • 1/2 cup Kakadu plum slices
  • Fresh mint leaves
Instructions
  1. 1. In a pitcher, combine water, Kakadu plum slices, and mint leaves.
  2. 2. Let it infuse in the refrigerator for at least 2 hours.
  3. 3. Serve chilled for a refreshing beverage.

Frequently Asked Questions (FAQ)

What are the health benefits of Kakadu plum?

Kakadu plum is known for its high vitamin C content, which supports immune health, skin health, and has antioxidant properties.

How can I incorporate Kakadu plum into my diet?

You can eat it raw, add it to smoothies, or use it in jams and sauces.

Is Kakadu plum safe for everyone to eat?

Generally, yes, but those with fruit allergies should be cautious.

What is the best way to store Kakadu plums?

Store them in a cool, dry place or refrigerate to extend freshness.

Can Kakadu plum help with skin health?

Yes, its high vitamin C content promotes collagen production, which is beneficial for skin elasticity.

Are there any side effects of consuming Kakadu plum?

Overconsumption may lead to digestive issues due to its fiber content.

How does Kakadu plum compare to other fruits in vitamin C content?

Kakadu plum contains one of the highest concentrations of vitamin C among all fruits.

Can I use Kakadu plum in cooking?

Yes, but be aware that cooking may reduce some of its vitamin content.

Related Superfoods
Abalone Acerola Alaska Plaice Fillet
Comparisons
Kakadu Plum vs Acerola Kakadu Plum vs American Black Elderberry Kakadu Plum vs American Bladdernut
Nutrients
Protein in Kakadu Plum Calories in Kakadu Plum Vitamin-c in Kakadu Plum Magnesium in Kakadu Plum
Featured Guides
Health Benefits of Kakadu Plum Healthy Recipes with Kakadu Plum