Illawarra Plum

Podocarpus elatus

Illawarra plum is a distinctive dark purple Australian native fruit with exceptional nutritional profile and antioxidant density. Rich in vitamin C (52% DV) and polyphenols, illawarra plum supports immune health, antioxidant protection, and traditional wellness practices. At 60 calories per 100g with excellent fiber content (3.9g) and traditional Aboriginal medicinal properties, illawarra plums are celebrated in Australian indigenous cuisine and increasingly recognized by nutritionists. Perfect for fresh eating, traditional preparations, modern culinary applications, and comprehensive nutritional wellness.

Calories

3.9g

Fiber

52%

Vitamin C

Photo Gallery

Explore Illawarra Plum in stunning detail

Illawarra Plum - Main View

Nutrition Facts

Calories

per 100g

Carbs

13.2g

per 100g

Protein

1.1g

per 100g

Fiber

3.9g

per 100g

Sugar

8.5g

per 100g

Fat

0.6g

per 100g

💊Vitamins

Per 100g

Vitamin C

52% DV

44 mg

Exceptional immune enhancement, powerful antioxidant protection, collagen synthesis, wound healing

Vitamin A

11% DV

320 IU (96 mcg RAE)

Vision support, immune function, skin health, antioxidant defense

Vitamin E

8% DV

1.2 mg

Cell protection, antioxidant defense, cardiovascular health, skin protection

Pyridoxine (B6)

8% DV

0.15 mg

Brain development, immune function, amino acid metabolism, mood regulation

⚡Minerals

Per 100g

Potassium

6% DV

275 mg

Heart health, blood pressure regulation, muscle function, electrolyte balance

Manganese

14% DV

0.32 mg

Bone development, metabolism, antioxidant enzyme function, carbohydrate metabolism

Copper

12% DV

0.11 mg

Iron metabolism, antioxidant defense, connective tissue formation, nerve function

🛡️Antioxidants

PolyphenolsVitamin CBeta-CaroteneAnthocyaninsPhenolic compoundsTannins

🌿Phytonutrients

Polyphenols - powerful antioxidant compounds supporting cardiovascular health and inflammation reductionAnthocyanins - deep purple pigments providing exceptional cellular protection and antioxidant benefitsPhenolic compounds - diverse antioxidants supporting digestive health and microbiome balanceTannins - natural compounds traditionally used in Aboriginal medicine supporting antioxidant and immune wellness

📊Glycemic Index

Per Serving

Nutrition breakdown for one serving

📏

Serving Size

100g fresh illawarra plum

Calories

60kcal

Breakdown

Carbs

13.2g

Fiber

3.9g

14% DV

Sugar

8.5g

Protein

1.1g

Fat

0.6g

Vitamin C

💊

44mg

52% DV

Potassium

⚡

275mg

6% DV

Health Benefits

Exceptional vitamin C content (52% DV) provides robust immune support, powerful antioxidant protection, and comprehensive cellular defense

High polyphenol and anthocyanin content supports cardiovascular health, reduces inflammation, and enhances cellular protection more effectively than many berries

Excellent fiber content (14% DV per serving) promotes digestive health, supports healthy microbiome, and aids satiety and regularity

Traditional use in Aboriginal medicine supports immune wellness, vitality, and comprehensive health for thousands of years

Moderate glycemic index (38) and load (5) support stable blood sugar levels and sustained energy

Manganese (14% DV) and copper (12% DV) support bone development, metabolism, antioxidant enzyme function, and immune response

Potassium (6% DV) supports cardiovascular health, blood pressure regulation, and healthy muscle function

Vitamin A (11% DV) and vitamin E (8% DV) provide additional antioxidant and immune-supporting benefits for vision and skin health

Vitamin B6 (8% DV) supports brain development, immune function, and mood regulation for comprehensive neurological wellness

Low calorie density (60 cal/100g) with exceptional nutrient concentration supports weight management and metabolic wellness

Origin & Distribution

Native Region

Eastern Australia

Global Presence

Australia

New South Wales

Queensland

Top Producers

New South WalesQueensland

Historical Background

Illawarra plum has been valued by Aboriginal Australians for thousands of years as a nutritious native food source. Named for the Illawarra region of New South Wales, this fruit represents Australia's rich indigenous food heritage and traditional ecological knowledge. Modern nutritionists increasingly recognize illawarra plum as a truly exceptional Australian superfruit supporting comprehensive health and wellness.

Peak Season

Best Time to Enjoy

Peak season November-January

3 Varieties Available

Explore Varieties

Each variety offers unique flavors, textures, and culinary applications

New South Wales Illawarra

NSW, Australia

Color

Deep purple to black

Taste Profile

Sweet with slight tartness, distinctive flavor

Best For

Fresh eating, jams, traditional preparations

Queensland Illawarra

Queensland, Australia

Color

Dark purple with reddish undertones

Taste Profile

Slightly sweeter, milder tart notes

Best For

Fresh eating, contemporary recipes

Premium Native Illawarra

Protected Native Forests

Color

Nearly black, uniform color

Taste Profile

Intensely sweet, complex berry profile

Best For

Premium preparations, specialty recipes

Storage & Selection Guide

Keep your fruit fresh and delicious for longer

How to Choose the Perfect Fruit

Select dark purple to black illawarra plums that yield slightly to gentle pressure

Avoid soft, bruised, or discolored fruits with visible damage

Choose fruits with glossy, unblemished skin indicating ripeness and quality

Ripe illawarra plums should have slight fragrance indicating maturity

Look for fruits of consistent dark color with no green areas remaining

Proper Storage Methods

Store fresh illawarra plums at room temperature for 2-4 days until fully ripe

Refrigerate ripe fruits in produce drawer for up to 1 week

Freeze whole illawarra plums or puree in ice cube trays for up to 8 months

Dried illawarra plums store for 1+ years in airtight containers in cool, dry conditions

Traditional Aboriginal preservation: illawarra plum paste stores refrigerated for 2-3 weeks

Freeze fruits on parchment-lined trays before transferring to freezer bags to prevent clumping

Shelf Life Guide

Refrigerated

1 week in refrigerator (ripe fruit)

Average Shelf Life

7 days

Freezing Instructions

Preserve freshness for months

2-3 months

Wash and dry illawarra plums thoroughly before freezing

Freeze whole fruits or cut into halves, removing pits if desired

Blanch briefly in boiling water (1-2 minutes) before freezing to preserve color and texture

Freeze on parchment-lined trays for 2-3 hours, then transfer to freezer bags

Frozen illawarra plums maintain nutritional integrity and antioxidant potency for 6-8 months at 0°F (-18°C)

Thaw in refrigerator; use frozen fruits directly in smoothies or cooked preparations

Pro Tip

Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.

Culinary Journey

Discover delicious possibilities

Common Uses

Fresh eating as exceptional antioxidant-rich snack

Traditional Aboriginal food preparations

Contemporary Australian gourmet cuisine

Jams, preserves, and condiments

Smoothies and beverage applications

Desserts and baked goods

Toppings for yogurt and breakfast applications

Herbal tea infusions and traditional drinks

Perfect Pairings

Native lemon myrtle - Australian flavor pairing

Finger limes - complementary native fruit

Macadamia nuts - Australian superfood combination

Honey - natural sweetness balance

Dark chocolate - intensity enhancement

Coconut - tropical pairing

Ginger - warming spice complement

Almonds - texture and nutrient density

Wattleseed - traditional Australian spice

Popular Recipes

Traditional Aboriginal illawarra plum preparation

Illawarra plum jam and preserve

Contemporary Australian illawarra plum dessert

Illawarra plum smoothie bowl

Illawarra plum and native fruit compote

Illawarra plum sauce for native meats

Illawarra plum and macadamia tart

Illawarra plum and honey preserve

Fusion illawarra plum applications

Refreshing Beverages

Fresh illawarra plum juice

Illawarra plum smoothie

Traditional Aboriginal tea infusion

Illawarra plum and native berry blend

Contemporary illawarra plum wellness shot

Illawarra plum and honey traditional drink

Illawarra plum antioxidant tonic

Safety Information

Allergy Information:

Illawarra plum allergies are rare. Some individuals may have sensitivity to stone fruits or native Australian plants.

Pesticide Concerns:

Wild-harvested illawarra plums are naturally pesticide-free. Purchase from Aboriginal communities or certified native fruit harvesters ensuring sustainable and clean sourcing.

Who Should Avoid:

• People with plum or stone fruit allergies should exercise caution
• Individuals with kidney disease should moderate potassium intake (consult healthcare provider)
• Those taking anticoagulant medications should be aware of vitamin K content
• Pregnant individuals should consult healthcare providers before consuming in medicinal preparations
• Individuals with tannin sensitivity may experience digestive effects in large amounts

Possible Side Effects:

•Generally very well-tolerated in normal amounts
•The pit contains compounds that should not be consumed; remove pits before eating
•Skin contact with unripe fruit may cause temporary irritation in sensitive individuals
•Excessive consumption may cause mild digestive effects in sensitive individuals
•Very rare sensitivity reactions in individuals with stone fruit allergies

Preparation Safety:

• Wash fruits thoroughly under running water before consumption
• Remove pits completely before eating or processing
• Do not consume seeds or kernels; discard or compost
• Store properly to prevent mold in humid conditions
• Thaw frozen fruits in refrigerator to prevent bacterial growth
• Purchase from certified Aboriginal suppliers or native fruit specialists ensuring food safety

Fun Facts

Surprising trivia you'll love!

Illawarra plums have been valued by Aboriginal Australians for over 10,000 years as a reliable, nutrient-dense native food source

The fruit's exceptional vitamin C content (52% DV) makes it one of Australia's most immune-supporting native fruits

Aboriginal communities traditionally dried illawarra plums for long-term storage, creating portable, nutrient-dense food supplies

The dark purple color indicates exceptional polyphenol and anthocyanin concentration rivaling or exceeding cultivated berries

Illawarra plum trees are long-lived native forest species, supporting sustainable wild harvesting and ecosystem preservation

Modern Australian chefs are reviving illawarra plum in contemporary cuisine, honoring indigenous food traditions and native ingredient excellence

The fruit contains compounds that have been studied for potential antimicrobial and immune-enhancing properties

Traditional Aboriginal preparation techniques preserved nutrient potency while creating shelf-stable food products for seasonal availability

Illawarra plum is gaining recognition in international superfruit markets as Australia's exceptional antioxidant-rich native fruit

Research increasingly validates Aboriginal food wisdom about illawarra plum's superior health benefits and comprehensive nutritional profile

Frequently Asked Questions

What is illawarra plum and where does it come from?

General

Illawarra plum (Podocarpus elatus) is a dark purple Australian native fruit named after the Illawarra region of New South Wales. Valued by Aboriginal Australians for thousands of years, illawarra plum is one of Australia's native superfruit with exceptional nutritional density and antioxidant properties supporting comprehensive health.

What are the nutritional benefits of illawarra plum?

Nutrition

Illawarra plum delivers exceptional vitamin C (52% DV per 100g) for immune support, high polyphenol and anthocyanin content for antioxidant protection, excellent fiber (14% DV) for digestive health, and superior mineral content including manganese (14% DV) and copper (12% DV). Low in calories (60/100g) with antioxidant potency rivaling or exceeding most berries.

Is illawarra plum good for immune health?

Health

Yes, illawarra plum is exceptional for immune health with 52% DV vitamin C per serving, exceptional polyphenol content, and traditional use by Aboriginal Australians for thousands of years supporting vitality. The combined antioxidant profile provides comprehensive immune enhancement and cellular protection.

How does illawarra plum taste?

General

Illawarra plum has a distinctive sweet flavor with slight tartness and complex berry notes. The taste varies by variety: NSW varieties are more balanced sweet-tart, Queensland varieties are sweeter with milder tart notes, and wild-harvested premium varieties have intensely sweet, complex berry profiles with subtle depth.

What is the glycemic index of illawarra plum?

Nutrition

Illawarra plum has a moderate glycemic index of 38 and glycemic load of just 5 per 100g serving. Combined with exceptional fiber content, this makes illawarra plum ideal for blood sugar management, stable energy release, and sustained satiety, particularly beneficial for metabolic wellness.

Where can you buy fresh illawarra plum?

Shopping

Fresh illawarra plums are available at Australian farmers markets, specialty native food retailers, and Aboriginal community markets (November-January peak season). Year-round options include frozen illawarra plums, dried fruits, jams, and supplements from Australian health food stores and online specialty retailers.

What traditional uses does illawarra plum have?

Health

Illawarra plum is deeply embedded in Aboriginal Australian food traditions, spiritual practices, and traditional medicine systems. It's traditionally used as a nutritious food source, medicinal preparation, and in cultural ceremonies. Modern research increasingly validates traditional uses in immune health, antioxidant protection, and comprehensive wellness.

How should illawarra plums be prepared?

Recipes

Eat fresh illawarra plums raw as antioxidant-rich snacks or halved for easier consumption. Remove the pit before eating if desired. Use in smoothies, traditional jams, or cooked preparations. The fruit's distinctive flavor pairs beautifully with honey, native spices, dark chocolate, and native Australian ingredients in both traditional and contemporary recipes.