Are Ume Plums Healthy? A Comprehensive Guide to Umeboshi Benefits

December 24, 2025 •

4 min read

According to a 2021 article, umeboshi, or pickled ume plums, have been a staple in the Japanese diet for centuries, prized for their health benefits. This traditional fruit begs the question: are ume plums healthy? We delve into the science behind this beloved Japanese ingredient, highlighting its nutritional value and proper preparation.

Quick Summary

Ume plums are healthy when prepared correctly, offering benefits like powerful antioxidants, improved digestion, and liver support. However, it is crucial to consume them processed, as the raw fruit is toxic. Monitor sodium intake in pickled versions.

Key Points

Processed Ume is Healthy, Raw is Toxic: Only consume ume plums after they have been processed, such as pickling into umeboshi, as the raw fruit contains toxic compounds.
Rich in Antioxidants: Processed ume plums are a significant source of polyphenols, powerful antioxidants that reduce inflammation and protect against free radical damage.
Powerful Digestive Aid: As a fermented product, umeboshi can provide probiotics, stimulate stomach acid production, and aid in digestion.
Supports Liver and Detoxification: Ume contains compounds like picric acid that are believed to enhance liver function and assist the body's natural detoxification processes.
High Sodium Content is a Consideration: Traditional umeboshi varieties are very high in salt. Consume in moderation, especially if you have hypertension or kidney issues, and consider lower-sodium versions.
Alkalizing Effect on the Body: Despite its sour taste, processed ume has an alkalizing effect that can help balance the body's pH and combat fatigue.

The Misunderstood Ume: An Apricot-Plum Hybrid

Before exploring the health benefits, it is important to clarify what ume actually is. Often called a “Japanese plum,” Prunus mume is actually a hybrid fruit more closely related to an apricot. The raw, unripe fruit is intensely tart, astringent, and can be toxic if consumed in large quantities due to cyanogenic glycosides. For this reason, ume must be processed before it is safe and palatable to eat. The most common form is umeboshi, or salted and pickled plums.

The Health Benefits of Processed Ume Plums

Once prepared, particularly in its pickled umeboshi form, ume transforms into a functional food packed with impressive health benefits, many of which have been long recognized in traditional Japanese medicine.

Antioxidant Power

Ume plums are rich in polyphenols, which are powerful antioxidants that protect the body from free radical damage. Chronic inflammation can lead to numerous health conditions, and research has shown that the polyphenols in ume plums may help combat this issue. They have also been associated with reducing the risk of heart disease and boosting calcium absorption.

Digestive Health and Probiotics

As a fermented food, umeboshi is a source of probiotic bacteria that support a healthy gut flora and aid digestion. The high citric acid content stimulates saliva and stomach acid production, which helps improve appetite and nutrient absorption. Umeboshi is also traditionally used to alleviate common digestive complaints such as indigestion, bloating, and even morning or motion sickness. The antibacterial properties of umeboshi can also help fight harmful bacteria in the digestive tract, including the H. pylori bacteria associated with stomach ulcers.

Liver and Detoxification Support

Umeboshi contains picric acid, a compound believed to stimulate and improve liver function. This aids the body in processing and eliminating toxins more efficiently. The fruit’s detoxifying effect is so well-regarded that umeboshi has been used as a traditional remedy for hangovers.

Cardiovascular Health

Studies suggest that ume plum may have a positive effect on cardiovascular health by helping to regulate blood pressure and lower cholesterol levels. The high citric acid content is also thought to improve blood circulation.

Alkalizing Effect

Despite its intensely sour taste, umeboshi has an alkalizing effect on the body. This is due to its high content of alkaline minerals, which can help balance the body’s pH levels and neutralize fatigue-causing lactic acid. In Japan, umeboshi is revered as the “King of Alkalizing Foods”.

Immune System Support

The combination of antioxidants and citric acid can bolster the immune system. The antimicrobial properties of umeboshi help fight against harmful bacteria, and historically, it was used to help prevent infections and food poisoning.

Comparison: Ume Plums vs. Standard Plums

To better understand the unique qualities of ume, it is helpful to compare it to the more familiar standard plum.


Feature	Processed Ume (Umeboshi)	Standard Plum
Nutritional Profile	Rich in citric acid, polyphenols; contains fiber and potassium.	Good source of vitamins (A, C, K), potassium, and fiber.
Health Benefits	Digestive aid, liver support, anti-inflammatory, antioxidants, alkalizing effect.	Supports bone health, digestive regularity, and antioxidant intake.
Taste Profile	Intensely sour and salty (fermented); can be sweet depending on preparation.	Typically sweet and juicy.
Sodium Content	High in traditional varieties (often over 18%); lower in modern preparations.	Very low.
Consumption Method	Pickled (umeboshi), in sauces, paste (neri-ume), or wine (umeshu). Not eaten raw.	Eaten fresh, dried, or cooked.
Raw State	Potentially toxic due to cyanogenic glycosides; must be processed.	Safe and palatable.

How to Safely Consume Ume Plums

Because raw ume is toxic, proper preparation is essential. The most common and beneficial method is pickling, which results in umeboshi. Other popular products include ume plum vinegar (umesu), paste (neri-ume), and even wine (umeshu). A traditional serving of umeboshi with rice is a popular way to incorporate it into a balanced meal. However, moderation is key. Due to the high sodium content, especially in traditional umeboshi, it is generally recommended to consume only one or two plums per day. Excessive intake of the high-salt varieties can be detrimental to those with high blood pressure or kidney issues.

Potential Side Effects and Precautions

While healthy for most people in moderation, umeboshi's high salt content is a primary concern for individuals managing hypertension or kidney problems. Also, excessive consumption can lead to digestive discomfort such as gas or diarrhea, similar to other high-fiber fruits. It is also crucial to reiterate that raw, unprocessed ume is toxic and should never be consumed. Ensure any ume product you purchase has been properly prepared. If you have pre-existing health conditions, especially related to kidneys or blood pressure, it is best to consult a doctor before making it a regular part of your diet.

Conclusion: So, Are Ume Plums Healthy?

Yes, ume plums are healthy, provided they are consumed in their processed forms like umeboshi and in moderation. With a rich history in Japanese cuisine and traditional medicine, this apricot-plum hybrid offers a wealth of health benefits, including antioxidant protection, digestive support, and liver health. However, the key to unlocking its healthy potential lies in proper preparation and mindful consumption due to the high sodium content of many popular varieties. When enjoyed as a fermented, flavorful, and nutrient-dense condiment, ume can be a valuable addition to a healthy diet.

For more in-depth research on the health properties of Prunus mume extracts, see this study on anticancer properties from the National Institutes of Health.

Frequently Asked Questions

No, raw ume plums should not be eaten. They are intensely bitter, astringent, and contain toxic cyanogenic glycosides. The fruit must be processed, typically by pickling or fermenting, before it is safe and palatable for consumption.

Ume plums are a hybrid fruit more closely related to apricots and have a different nutritional profile than standard plums. They are primarily known for their high concentration of citric acid and polyphenols, while standard plums are sweeter and typically eaten fresh.

Yes, umeboshi, the pickled version of ume plums, is a fermented food that contains probiotic bacteria. These beneficial microorganisms support gut flora and contribute to healthy digestion.

Because of its high sodium content, it is generally recommended to limit your intake of umeboshi to one or two plums per day. This allows you to enjoy the benefits without consuming excessive salt.

Some studies suggest that compounds in ume plums may influence fat storage and metabolism. Their high fiber content can also help you feel full. However, they should be part of a balanced diet, not seen as a weight-loss cure.

Umeboshi has an intensely sour, salty, and tangy flavor. For those new to it, the taste can be surprising and is often considered an acquired taste. Some modern varieties are sweetened with honey to reduce the intensity.

The primary side effect is related to the high sodium content of pickled umeboshi, which can be a concern for individuals with high blood pressure. Excessive consumption can also cause digestive discomfort like gas or diarrhea.