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●Low GI
★Natural

Hog plum Calories

Vitamin C-containing tropical fruit

In season: Summer · Autumn

CALORIES · 100 G

57kcal

GI

40low

POTASSIUM · 100 G

250mg

FIBER · 100 G

1.8g

Quick answer

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.

Hog plum Nutrition Facts

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%

Hog plum nutrition facts table · 1 piece (medium) (50 g)

NutrientAmount% DV
Calories29 kcal
Total fat0.1 g0%
Saturated fat0.02 g0%
Trans fat0 g
Sodium1 mg0%
Total carbohydrate7.2 g3%
Fiber0.9 g3%
Protein0.3 g1%

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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How Many Calories in 1 Medium Hog plum?

ServingAmountCalories
1 piece (medium)50 g29 kcal
1 piece (small)25 g14 kcal
1 piece (large)80 g46 kcal
100 g100 g57 kcal
2 piece (medium)100 g57 kcal
1 cup (chopped)140 g80 kcal
1 serving (medium)150 g86 kcal
1 cup (diced)200 g114 kcal

Calculated from 57 calories per 100 g.

Frequently Asked Questions About Hog plum

What is a hog plum?

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.

What does a hog plum taste like?

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.

How do you eat a hog plum?

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.

How can you tell when a hog plum is ripe?

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.

Can you eat hog plum skin?

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.

Are hog plum seeds edible?

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.

What can you make with green hog plums?

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.

How do you make hog plum chutney?

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.

How should you store hog plums?

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.

Is hog plum the same as ambarella?

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.

Hog plum Vitamins & Minerals

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

Hog plum Glycemic Index

GLYCEMIC INDEX

40
Low
0 Low5570100

GLYCEMIC LOAD

3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Hog plum

To burn the 29 calories in 1 piece (medium) (50 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Hog plum?

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.

How Nutritious Is Hog plum?

Nutrient density

Medium

58/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

44/ 100

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.

Is Hog plum Processed?

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.

Does Hog plum Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Hog plum Good For?

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

Hog plum Fat Profile

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.