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Vitamin C-containing tropical fruit
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Hog plum (50 g) has 29 calories. That works out to 57 calories per 100 g. It contains 7.2 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.9 g of fiber. Its 12.5 mg of Vitamin C covers 14% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 50 g
29
KCAL / 50G
Carbs
7.2g
· 3% DV
Protein
0.3g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 4% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 0.9 g | 3% |
| Protein | 0.3 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 29 kcal |
| 1 piece (small) | 25 g | 14 kcal |
| 1 piece (large) | 80 g | 46 kcal |
| 100 g | 100 g | 57 kcal |
| 2 piece (medium) | 100 g | 57 kcal |
| 1 cup (chopped) | 140 g | 80 kcal |
| 1 serving (medium) | 150 g | 86 kcal |
| 1 cup (diced) | 200 g | 114 kcal |
Calculated from 57 calories per 100 g.
A hog plum is a tropical fruit from the Spondias group, with juicy, sometimes fibrous flesh around a large, hard stone. Depending on the species and ripeness, its skin may turn yellow or orange, and the fruit can taste tart or sweet-tart.
A ripe hog plum usually tastes sweet-tart and juicy, while an unripe one is much sharper and more sour. Its flesh can be fibrous, and the exact flavor varies with the species and how ripe the fruit is.
Wash a ripe hog plum and eat the flesh around its hard central stone. You can bite into the fruit and work around the stone, or slice off the flesh; green, sour hog plums are often cooked or pickled instead of eaten fresh.
A hog plum is generally ripe when its skin changes from green toward yellow or orange and the fruit gives slightly when pressed. If it is still firm and green, leave it at room temperature away from direct sunlight until it softens.
Yes, hog plum skin is edible. Rinse the fruit well before eating it, since the skin can carry dirt or residue; if you find it too sour or firm, peel it or separate the flesh from the skin.
No, the large central hog plum stone is hard and fibrous, so eat the flesh around it rather than biting or swallowing the stone. Remove it when preparing the fruit for sauces, preserves, or other recipes.
Green hog plums work well in savory preparations because their sharp, sour flavor stands up to seasoning. Cook them into a sauce or curry, or pickle them; fully ripe fruit is usually a better choice for eating fresh.
For hog plum chutney, cook the fruit flesh with onion, chili, vinegar, and seasonings until soft and thick. Remove the hard stones before serving, and adjust the seasoning to balance the fruit’s tartness.
Keep firm, unripe hog plums at room temperature until they soften and change color. Once ripe, refrigerate them to slow further softening; store cut fruit covered in the refrigerator and discard it if it develops mold or an off smell.
Not necessarily. Hog plum and ambarella are names used for different Spondias fruits, although common names overlap in some regions. Their flavor and appearance can differ, so the species or local name matters when identifying a particular fruit.
Vitamins
Vitamin C
12.5mg · 14% DV
B6
0.03mg · 2% DV
B1
0.02mg · 2% DV
B3
0.25mg · 2% DV
Minerals
Potassium ⭐
125mg · 4% DV
Copper
0.03mg · 3% DV
Manganese
0.04mg · 2% DV
Phosphorus
9mg · 1% DV
Sodium
1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 29 calories in 1 piece (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Hog plum is a small tropical fruit with a firm, plum-like flesh. The name is used for related Spondias fruits in different regions, and the fruit is eaten across parts of the tropics. Its flavour shifts from sharply tart when underripe to tangy-sweet as it ripens; the flesh is juicy, with a noticeable central stone.
Eat ripe hog plum fresh, or slice it into fruit salads. In several tropical cuisines, greener, more sour fruit is seasoned with salt and chilli or made into pickles and chutneys. It is mostly carbohydrate, very low in fat, and contributes vitamin C. Choose a ripe one if you prefer less acidity, or pair the sharper fruit with sweeter fruit or a savoury meal.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.