Blue Plum, raw (European Plum, organic?)

True plums can be eaten raw, cooked, or dried . Plums have a lower water content than their closely related counterparts, the common plum.

Uses in the kitchen:

Ripe plums ( Prunus domestica ssp. domestica ) are delicious eaten raw and enjoyed as a dessert, in fruit salad, as a smoothie, or in muesli (e.g., pea muesli ). The plum (also known as a damson, squash, or plum) has a sweet-sour flavor and firmer flesh than the common plum . Unlike with a plum, the stone separates relatively easily from the flesh. To do this, roll the plum between both hands, applying light pressure, across the stone. Open the plum with your fingers or score it lengthwise with a knife.

The fruit is ideal for baking because it loses very little juice. Plum cakes made with yeast, shortcrust, or shortcrust pastry (vegan options are also available), plum muffins, and plum casseroles are well-known. They can also be made into compote, jam, chutney, or ice cream. In Austria, a special plum or prune jam is called "Powidl," and in Switzerland, "Latwerge." For this jam, very ripe plums are reduced without any gelling agent. Depending on the sweetness, no sugar is used, or much less sugar is used than in conventional jams. Sweet plum dishes can be flavored with vanilla, cinnamon, cloves, star anise, cardamom, or gingerbread spice—this is also how the well-known plum compote is made. Savory chutneys or sauces are delicious with ginger, garlic, and onions.

Try plums combined with oranges, grapes, apples, beans, shallots, or nuts ( walnuts, hazelnuts, almonds, or cashews ). These ingredients are also suitable for a savory salad made with lamb's lettuce, white cabbage, or cooked beetroot. You can also refine pasta, polenta, or pizza recipes with the sweet flavor of plums.

As dried fruit, plums provide plenty of energy due to their high sugar content and taste particularly delicious thanks to their tart note (see also dried plums ). Another processing option is distillation to make fruit brandy (plum water), with an alcohol content of approximately 40% vol.

Vegan recipe for plum jam

Ingredients: 900 g plums (pitted), 230 ml water, 2 tbsp lemon juice, 1 tsp vanilla extract, 200 g stevia, 1 tsp chia seeds.

Preparation: Halve the plums and place them in a saucepan with water, lemon juice, and vanilla extract. Cook over medium heat, stirring occasionally, until the plums are soft (approx. 10-15 minutes). Blend the mixture to the desired consistency (with few or no chunks). Stir in the stevia and continue cooking until the mixture begins to thicken, about 15-20 minutes. Stir in the chia seeds and cook for another 5 minutes. Remove the pan from the heat and pour the jam, while still hot, into clean jars and seal tightly. Allow the plum jam to cool completely before storing (in the refrigerator). It will keep for approximately 1 month.

Vegan recipe for plum compote

Ingredients: 500 g plums (pitted), 25 g dates (chopped), 25 g coconut blossom sugar, ½ tsp cinnamon, a pinch of sea salt, juice of ½ lemon, 2 tsp cornstarch, 2 tbsp water.

Preparation: Halve the plums and place them in a saucepan with the dates, water, lemon juice, coconut blossom sugar, salt, and cinnamon. Bring to a boil, then reduce the heat and simmer over medium heat for about an hour, stirring occasionally. After an hour, the plum skins will have separated from the flesh. In a separate bowl, stir the cornstarch with 2 tablespoons of water until smooth. Pour this mixture into the bowl and stir thoroughly into the compote until well blended. Bring back to a boil, stirring constantly, to thicken the starch, then remove from the heat and let cool. This plum compote pairs perfectly with vegan Kaiserschmarrn.

Vegan recipes with plums can be found under the heading: " Recipes that use the most of this ingredient ".

Not only vegans or vegetarians should read this: Vegans often eat unhealthily. Avoidable nutritional mistakes .

Purchasing - Storage

Plums are available from major retailers such as Coop, Migros, Denner, Volg, Spar, Aldi, Lidl, Rewe, Edeka, Billa, and Hofer, among others, during the season from July to October, including locally produced plums. Organic supermarkets such as Alnatura or Denn's Biomarkt generally sell organic plums. Organically produced fruit contains no pesticide residues and is therefore preferable. When buying, look for undamaged, firm fruit. Overripe plums are often prone to mold or worm infestation.

The availability of plums varies depending on the size of the store, the catchment area, etc. You can find our recorded food prices for the DA-CH countries above under the ingredient image – and click to see their development at various retailers.

Found in the wild

The cherry plum ( Prunus cerasifera ) can be described as a wild plum. They grow in fruit-growing areas, in old orchards, on roadsides and forest verges, and by streams. They originate from the Balkans and Asia Minor to Central Asia. ²⁵ The fruits of the cherry plum are spherical and, with a diameter of 2-3 cm ²⁴ comparable to mirabelle plums, i.e. much smaller than the well-known true plums. The edible fruits are ripe from June or July and shine in yellow, red, or blue-violet from the bush or tree. ¹ The flesh tastes pleasantly sweet, the skin is usually very sour.

The second parent of Prunus domestica is the blackthorn ( Prunus spinosa ). It is an important wild shrub for animals. Its exact origins are unknown. Sloe seeds were found in Neolithic wetland settlements in Central Europe. Today, the blackthorn is native to Europe, the Middle East, the Caucasus, and North Africa. Sloe fruits ripen from September, usually after the first frost. As a result, the fruit enzymatically breaks down a large portion of the bitter-tasting and astringent tannins. ³

Storage Tips:

How long do plums keep? Plums ripen relatively quickly. If the plums are still firm, you can enjoy them a few days later (stored at room temperature). If the plums are already ripe when purchased, process them quickly or eat them immediately. The plums will stay fresh for several days in the refrigerator. Rinse off the dull, whitish layer just before eating, as this natural waxy film protects them from drying out too quickly.

Can plums be frozen? Plums can be washed and pitted and frozen for later use. However, they are no longer suitable for raw consumption afterward.

Ingredients - Nutritional Values - Calories

The composition and quantity of ingredients, including secondary plant substances, vary greatly depending on the variety, growing conditions and processing methods, etc.

Sweet cherries have an energy content of 48 kcal per 100 g. Carbohydrates account for approximately 11%, of which 8.8% is sugar and 2.3%is fiber . Fat and protein are barely present. ²

The highest content is potassium at approximately 240 mg/100g, similar to that in prickly pear (220 mg/100g) and honeydew melon (228 mg/100g). Potassium is an essential mineral and is found in most foods. High potassium levels are found in herbs (e.g., dried parsley has 2683 mg/100g), dried tomatoes (3427 mg/100g), legumes, nuts, and seeds ( hemp seeds : 1200 mg/100g). ² Potassium regulates the membrane potential in the body's cells, thus it is responsible for cell volume and the regulation of water balance.

Plums contain approximately 49 μg of vitamin A, as a daily intake (RAE ), which is almost half the daily value. Spring onions (50 μg/100g) and chili peppers (48 μg/100g) have similar values. Carrots (835 μg) and sweet potatoes (709 μg) are rich in vitamin A. ²

Vitamin E is also present in plums at 0.61 mg/100g. ³ Pomegranates andblueberries show similar values. This vitamin is found in high amounts in seeds (e.g., sunflower seeds: 35 mg/100g) and various oils (e.g., hazelnut oil : 47 mg/100g). ²

The total ingredients of raw plums, the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Health Benefits:

Are plums healthy? All plums, including damsons, are known to aid digestion. Sorbitol (sugar alcohol) and pectin (soluble fiber) are effective in treating constipation. laxative and relieve discomfort. ^15,26 Consumption of pectin has been shown to slightly reduce LDL cholesterol levels in the blood. The mechanism appears to be an increase in intestinal viscosity. This reduces the absorption of cholesterol from bile or food. ⁷ A high-fiber diet also helps improve blood sugar control in type 2 diabetes mellitus and reduces the risk of colon cancer . ⁴

Secondary plant substances

Many health benefits of plum varieties can be attributed to the secondary plant substances they contain. Our article on secondary plant substances provides an overview of the classification of substance groups, their occurrence in foods, and possible effects on humans. Plums contain, among others, the following secondary plant substances: ^7,16

• Isoprenoids: Tetraterpenes and -terpenoids ( Carotenoids : Xanthophylls: Cryptoxanthin, Lutein, and Zeaxanthin)
• Polyphenols : Phenolic acids (hydroxycinnamic acids, hydroxybenzoic acids), flavonoids (flavonols, flavanols, anthocyanins)

However, it should be noted that the composition of secondary plant substances in plum varieties can vary depending on fruit tissue, ripeness, and variety. ¹⁷ Therefore, quantitative information is of limited use and should only be understood roughly.

The anthocyanins and carotenoids in plums exert an antioxidant effect on the body. Anthocyanins, in particular, are known to strengthen the immune system, protect against cardiovascular disease, and reduce inflammation. ^5,7 Zeaxanthin in carotenoids promotes eye health due to its UV-filtering properties. All of these compounds can help alleviate chronic diseases and delay the aging process. ⁷

Polyphenols and chlorogenic acid contained in plum extracts are said to reduce the risk of breast cancer . ^4,6 Polyphenols in the dark-colored fruits include anthocyanins. Yellow plum varieties (mirabelle plums, greengages) contain fewer phenols but more other flavonoids. ^5,7

Dangers - Intolerances - Side Effects

People with fructose and sorbitol intolerance should be cautious with fruit and also avoid plums. The high fructose content and the presence of sorbitol can lead to symptoms such as abdominal pain, nausea, flatulence, or diarrhea in sensitive individuals. ^{10, 15}

Sugars such as fructose and sorbitol are incompletely absorbed in the small intestine and can trigger functional bowel diseases (such as irritable bowel syndrome). ¹⁰

Potential for confusion:

The difference between damsons and plums isn't always clear to many consumers. Damsons are elongated, often blue-black, and have a whitish coating. The flesh can be green, yellow, or amber. Plums are round, and the stone is harder to separate from the flesh. The fruits have less acid and contain more water, making them less suitable for baking than plums. However, plums are excellent for sauces, chutneys, jam, puree, compote, juice, or crumbles. ^7,12

Folk Medicine - Naturopathy

The original use of plums in traditional European folk medicine as a laxative can now officially carry a health claim. For example, "Dried plums contribute to normal bowel function." ⁸

In Africa, the bark of Prunus species is used to treat benign prostatic hyperplasia (BPH), a positive enlargement of the prostate. Testosterone levels decrease in men with age, while estrogen levels remain constant. This creates an estrogen excess, which slows down the natural cell death of prostate cells. Studies of this remedy at Panjab University in India showed not only a balancing effect between estrogen and the male hormone T, but also a positive effect against inflammation and free radicals. ⁹

Ecological Footprint - Animal Welfare

The ecological footprint of a food product depends on various factors. The type of agricultural production (conventional vs. organic), seasonal, regional, or domestic production or import by truck, ship, or plane, different types of packaging, and whether the product is fresh or frozen all play a decisive role. ²³

Often there is no distinction between plums and damsons, and especially in English only data on "plums" is given.

According to Carboncloud, plums and damsons from Austria have a CO ₂ footprint of 0.10 kg CO ₂ eq/kg. ¹⁸ The Danish climate database Concito shows 0.76 kg, while prunes have a CO ₂ footprint of 2.24 kg CO ₂ eq/kg. ¹⁹ This clearly illustrates how much food processing and transport can impact the environment.

For comparison: vegetables, one of the most climate-friendly foods, have, depending on Cultivation method (and excluding the impacts of transport) has a CO ₂ footprint of approximately 0.1–0.5 kg CO ₂ eq/kg. ²¹ The average CO ₂ footprint of plant-based foods is approximately 0.66 kg CO ₂ eq/kg, which represents only 10.7% of the CO ₂ emissions of animal products (6.15 kg CO ₂ eq/kg). ²²

The water footprint of plums and sloes totals 2,180 l/kg. The largest portion is so-called 'green water,' which indicates the amount of rainwater used in production. Vegetables, at an average of 300 l/kg, have significantly lower consumption than fruit, at 1,000 l/kg.²⁰

For detailed explanations of various sustainability indicators (such as ecological footprint, _CO2 footprint, water footprint), please see our article: What does the ecological footprint mean?

Worldwide Distribution - Cultivation

The plum ( Prunus domestica ssp. domestica ) belongs to the cultivated plum family ( Prunus domestica ), whose origins are not entirely clear. It is a typical stone fruit. In Europe, plums have a millennia-old tradition. They originate from the vicinity of the Caucasus and the Caspian Sea. Plums arrived in North America in the mid- to late nineteenth century. Today, they are cultivated worldwide. ⁷ According to the FAO, the main producers of plums and sloes in 2022 were China, Romania, Serbia, Chile, and Turkey.¹¹

Cultivation - Harvest

Plums require deep, easily warmed soils that retain water well but avoid waterlogging. They require a sheltered, sunny, and warm spot in the garden. Grafted trees vary greatly in height. They rarely reach a height of up to 10 m. When purchasing a plum tree, look for self-pollinating varieties. Annual pruning tailored to the variety ensures long-term, healthy plants and a good yield. ¹²

The egg-shaped, blue to blue-black fruits can reach a length of up to 8 cm. The larger fruits are usually cultivated table fruit from orchards. Domestic plums are old, later-ripening, and sometimes very productive varieties with small, aromatic fruits. ¹²

Plum moths are serious pests in orchards. The caterpillars appear in two generations. Infected plums experience premature ripening and fall to the ground prematurely. They are then no longer edible. The infestation is recognizable by a colorless resin droplet on the outer borehole. The pest overwinters as a pupa under the bark of tree trunks. ¹² There is a risk of confusion between plum moth caterpillars and plum sawfly larvae—the latter, however, have six pairs of legs.

Further information:

The common plum ( Prunus domestica ssp. domestica ) is a subspecies of the cultivated plum ( Prunus domestica ) from the stone fruit family (Amygdaleae) within the rose family (Rosaceae). The cultivated plum is likely a hybrid of the cherry plum ( Prunus cerasifera ) and the blackthorn ( Prunus spinosa ). ^7,14

There are various (cultivated) plums that differ primarily in size, flesh color, and flavor. ⁷ common subspecies are: ^13,26

• Common plum, plum or plum (Austrian) ( Prunus domestica ssp. domestica )
• Mirabelle plum ( Prunus domestica ssp. syriaca )
• Creeping plum or oat plum ( Prunus domestica ssp. insititia )
• Ziparte or Zibarte ( Prunus domestica ssp. prisca )
• Half plum ( Prunus domestica ssp. intermedia )
• Spilling ( Prunus domestica ssp. pomariorum )
• Noble plum ( Prunus domestica ssp. italica )

The noble plum is the commercially available plum and includes two groups of varieties: the dark-colored true noble plum or noble round plum ( Prunus domestica var. subrotunda ) and the green-yellow greengage ( Prunus domestica var. claudiana ), known in English as greengage.

Alternative names

In Austria, the name is known as Zwetschke; in Germany, the names Zwetsche or Quetsche are found regionally.

In English, plums are commonly referred to as "prune plums," "European plums," or "blue plums." Plums are also simply called "prunes." ⁷ In North America, however, "prunes" is more commonly associated with dried plums .

"Damsons" are the common name for the creeping plum ( Prunus domestica ssp. insititia ) ^.7 The term "sloe" refers to the species Prunus spinosa, also known as blackthorn.