Should you eat the skin of plums?

January 2, 2026 •

4 min read

Plum skin contains the highest concentration of antioxidants, especially anthocyanins, which protect cells from damage. Considering this nutritional boost, the question of whether you should eat the skin of plums is important for maximizing health benefits from this stone fruit.

Quick Summary

Plum skin is not only edible but also highly nutritious, offering significant amounts of fiber and antioxidants. For most people, the benefits of consuming the skin outweigh any potential issues, especially when properly washed.

Key Points

Rich in Antioxidants: Plum skin contains the highest concentration of antioxidants, especially anthocyanins, which help protect your cells from damage.
Excellent Source of Fiber: Eating the skin adds significant insoluble fiber to your diet, which is crucial for healthy digestion and preventing constipation.
Nutrient Dense: The skin contributes to the plum's overall nutritional profile, including vitamins like E, C, and K, as well as essential minerals.
Wash Thoroughly: Always wash plums, especially if store-bought, to remove any potential pesticide residues or surface dirt.
Mostly Digestible: For most people, plum skin is easily digestible, though those with sensitive stomachs may experience mild discomfort from the high fiber content.
Adds Flavor and Texture: The skin provides a contrasting tartness and chewy texture that can enhance the overall eating experience of the sweet flesh.

The Nutritional Powerhouse in Plum Skin

For many fruits, the skin is often the most nutritious part, and plums are no exception. While the juicy, sweet flesh is delicious, the skin contains a concentrated dose of beneficial compounds that contribute significantly to overall health. Eating plums with their skin on ensures you receive a full spectrum of the fruit's goodness, including a significant amount of dietary fiber and potent antioxidants.

High in Antioxidants

The skin of plums, particularly the darker varieties, is especially rich in anthocyanins. These powerful antioxidants are responsible for the fruit's vibrant color and play a crucial role in protecting the body's cells from oxidative stress. Regular intake of anthocyanins has been linked to a reduced risk of cardiovascular disease, cognitive decline, and some cancers. By peeling a plum, you lose a substantial portion of these protective compounds.

Rich Source of Fiber

Plum skin is an excellent source of insoluble fiber, which is vital for a healthy digestive system. Insoluble fiber adds bulk to stool, helping to prevent constipation and promote regular bowel movements. This fiber content works with the flesh's soluble fiber to aid digestion and maintain regularity, a well-known benefit of eating plums, especially prunes.

Packed with Vitamins and Minerals

Beyond antioxidants and fiber, plum skin contributes to the fruit's vitamin and mineral profile. The skin contains various nutrients, including vitamin E, which further enhances its antioxidant properties. When consumed with the flesh, the skin helps deliver a more complete nutritional package, including vitamins C and K, as well as minerals like potassium.

Potential Risks and How to Mitigate Them

While eating plum skin is generally safe and healthy, there are a few potential risks to be aware of. Addressing these concerns can help you enjoy plums confidently.

Pesticide Residue

As with any non-organic fruit, plum skin can harbor pesticide residues. This is a primary concern for many consumers. To mitigate this risk, it is essential to wash plums thoroughly before consumption. Even if you plan to peel them, washing is still recommended to prevent contaminants from transferring from the knife to the fruit's flesh. For an added layer of security, you can purchase organic plums, as these are grown without synthetic pesticides.

Digestive Issues

For individuals with sensitive digestive systems, the high fiber content of plum skin might cause discomfort, such as gas or bloating, especially when consumed in large quantities. The skin of plums is relatively tough and, if not chewed properly, may not be fully broken down by the gastric juices. Most people, however, find plum skin perfectly digestible. To avoid potential issues, increase your intake gradually and ensure you chew the fruit thoroughly.

Tips for Proper Washing:

Wash your hands before handling the fruit.
Rinse the plums under cool, running tap water.
Gently rub the fruit with your hands or a soft vegetable brush to remove dirt and residues.
Dry the plums with a clean paper towel to remove any remaining surface bacteria.

Plum Skin vs. Flesh: A Nutritional Comparison


Nutrient	Plum Skin (per 100g equivalent)	Plum Flesh (per 100g equivalent)	Result of Eating the Whole Fruit
Antioxidants	Very High (especially Anthocyanins)	Moderate	Significantly Higher Total Antioxidant Intake
Dietary Fiber	High (Insoluble)	High (Soluble)	Balanced Intake for Digestive Health
Vitamin E	Present	Lower Concentration	Increased Vitamin E Contribution
Texture	Tart, slightly chewy	Sweet, soft	Adds a contrasting flavor and texture

Delicious Ways to Eat Plums (with skin)

Embracing plum skin doesn't have to mean just eating the fruit raw. Its distinct flavor and texture can enhance a variety of dishes. Here are a few creative ways to enjoy them:

Sliced in Salads: Add sliced, unpeeled plums to a spinach or arugula salad with a light vinaigrette for a touch of sweetness and color.
Baked Goods: Use chopped, unpeeled plums in crumbles, pies, or cakes. The skin adds flavor and helps the fruit set during cooking.
Smoothies: Blend whole, washed plums (after removing the pit) into your morning smoothie for an extra boost of fiber and nutrients.
Grilled: Halve and grill plums with the skin on. The heat softens the fruit and caramelizes the sugars, intensifying the flavor.

Conclusion: Embrace the Whole Fruit for Maximum Benefit

Ultimately, the decision to eat the skin of plums rests on personal preference regarding taste and texture, but from a nutritional standpoint, the evidence is clear: consuming the entire fruit is the most beneficial choice. The skin is a nutrient-dense part of the plum, containing a wealth of antioxidants and fiber that are essential for good health. By taking simple precautions like thorough washing, you can enjoy all the advantages plums have to offer. For most people, the minor tartness and slightly chewy texture of the skin are a small trade-off for a significant nutritional gain. So, the next time you reach for a plum, think twice before peeling and embrace the whole, delicious fruit.

For more detailed information on the specific antioxidants found in plums and their potential health benefits, you can consult research on fruit nutrition.

Frequently Asked Questions

No, plum skin is not toxic and is completely safe to eat. The toxic part of the plum is the pit, which contains a compound called cyanogenic glycosides that release cyanide when crushed or chewed.

Plum skin often has a slightly tart flavor that provides a pleasant contrast to the sweetness of the flesh. The intensity of this tartness can vary depending on the plum variety and ripeness.

To clean plums, wash your hands first, then rinse the fruit under cool, running water while gently rubbing the skin. For organic plums, a simple rinse is fine, while for conventionally grown ones, a soft brush can help remove surface residues.

If you experience digestive issues, like bloating or gas, from plum skin, try increasing your intake gradually. Thoroughly chewing the fruit can also help, as can cooking plums to soften the skin.

Yes, children can eat plum skin. The thin skin does not present a choking hazard, and the added nutrients are beneficial. Always ensure the plum is properly washed and the pit is removed.

Cooking plums, such as in jam or baked goods, is fine and the skin is often left on, as it contains pectin to help with setting. While some nutrients might be affected by heat, many beneficial compounds, particularly fiber, will remain.

Yes, plum skin is beneficial for gut health due to its high insoluble fiber content. This fiber helps regulate the digestive system and prevent constipation, supporting overall intestinal function.