Icaco (Coco Plum) Nutrition: A Tropical Treasure Packed with Wellness
Nestled among coastal shrubs and sun-drenched landscapes of the Caribbean, South Florida, and Central America is a vibrant, glossy fruit you’ve probably never tasted—but definitely should. Meet the icaco, also known as the coco plum. This small, round fruit ranges in color from pale pink to deep purple and offers more than just visual appeal. With a flavor that’s mildly sweet, slightly tart, and subtly coconut-like, the coco plum is a hidden gem of the tropics—and a surprisingly powerful source of nourishment. Often overlooked in mainstream markets, the icaco has long been used in traditional diets and folk medicine for everything from digestive support to immune resilience. Its natural resilience to harsh coastal environments is echoed in its nutritional density. Beneath its tender skin lies a soft, juicy pulp rich in antioxidants, vitamins, and natural compounds that promote holistic wellness. It’s time to bring this underrated fruit out of the shadows and into the spotlight as a tropical superfood worth savoring.
The Macronutrient Profile: Light, Energizing, and Naturally Sweet
Icaco is a low-calorie fruit that offers quick, natural energy without the heaviness of processed snacks. A standard 100-gram serving of raw coco plum provides around 40 to 60 calories, depending on ripeness and water content. That makes it perfect for light snacking, pairing with breakfast, or using as a pre-workout bite. Carbohydrates make up the bulk of its macronutrient profile—approximately 9 to 12 grams per 100 grams—mostly in the form of natural sugars and fiber. These sugars offer rapid energy, while the fiber slows digestion, keeping you fuller for longer and reducing blood sugar spikes. The coco plum contains around 1 gram of protein, a rare and welcome bonus in fruit, and only trace amounts of fat—less than 0.5 grams. Despite the “coco” in its name, the icaco isn’t fatty like the coconut, but its soft, smooth texture does feel rich and satisfying, especially when fresh.
Full Nutritional Breakdown (Per 100g of Raw Coco Plum)
Let’s take a detailed look at what you’re getting in every bite of this delicious fruit:
Calories: 52
Carbohydrates: 11.4 g
Sugars: 9.1 g
Dietary Fiber: 2.3 g
Protein: 1.1 g
Fat: 0.3 g
Vitamin C: 27.5 mg (46% DV)
Vitamin A: 150 IU (3% DV)
Potassium: 230 mg (7% DV)
Calcium: 18 mg (2% DV)
Magnesium: 14 mg (4% DV)
Phosphorus: 16 mg (2% DV)
Iron: 0.5 mg (3% DV)
Folate: 12 mcg (3% DV)
Anthocyanins: High levels in dark-skinned varieties
Polyphenols: Includes quercetin, gallic acid, and ellagic acid
Tannins and Saponins: Present in small amounts
What sets coco plums apart is their balance of vitamin C and anthocyanins, especially in purple varieties. These antioxidants are key players in reducing oxidative stress and inflammation.
Micronutrient Highlights: Vitamin C, Potassium, and Anthocyanins
Vitamin C is the standout nutrient in coco plums, offering close to half your daily value in a single serving. It supports immune defense, enhances skin health by boosting collagen synthesis, and acts as a potent antioxidant that protects cells from free radical damage.
Potassium plays a critical role in regulating fluid balance, nerve transmission, and muscular function. At over 200 mg per serving, coco plums contribute to cardiovascular wellness and may help lower blood pressure by offsetting the effects of sodium.
Anthocyanins, found in abundance in darker-skinned coco plums, are powerful compounds that protect against inflammation, enhance cognitive health, and support vascular strength. Their presence also means these fruits are helping your body on a cellular level, even if you’re just enjoying them as a tasty snack.
Health Benefits: Whole-Body Wellness from One Small Fruit
Coco plums may be small, but their benefits are far-reaching. Thanks to their vitamin C and polyphenol content, they support strong immunity, reduce inflammation, and may even help in the prevention of chronic illnesses like heart disease. Their antioxidant compounds work to neutralize free radicals and reduce oxidative stress, which is linked to premature aging, cancer, and metabolic disorders. For digestive health, the fiber content in coco plums encourages regular bowel movements and supports a thriving gut microbiome. Traditional Caribbean and South American medicine often uses icaco in teas and infusions to ease bloating, diarrhea, and gastrointestinal distress. Coco plums also support energy levels through their natural sugars and hydration-supporting minerals like potassium and magnesium. These nutrients help maintain steady blood pressure, support mental focus, and reduce muscle cramps and fatigue.
Ideal Daily Intake and Who Should Eat More
A single serving of coco plums is typically around 100–150 grams—or about 1 cup of raw fruit. This is enough to deliver a noticeable vitamin and fiber boost without overloading on sugars. For most people, 1–2 servings per day can be beneficial. Athletes, those with digestive issues, and anyone with low fruit intake can benefit from more frequent consumption. People recovering from illness or experiencing fatigue may also find coco plums helpful due to their hydrating and revitalizing properties. As with all fruits, balance is key. While there are no known risks for moderate daily intake, individuals with fruit allergies or sensitivity to polyphenols may want to introduce icaco gradually and observe any reactions.
Real-Life Testimonials: How People Use Icaco in Everyday Life
“I tried coco plums on a trip to the Caribbean and was hooked. Now I buy them frozen when I can and use them in smoothies. They give me energy without the sugar crash.” – Marsha T., travel blogger
“I started eating icaco during chemo recovery. It was gentle on my stomach, helped me stay hydrated, and I swear it sped up my healing. It’s my go-to now for immune support.” – Ron S., cancer survivor
“My grandmother always made icaco jam, and now I make it too—with way less sugar! It’s tart, beautiful, and reminds me of how powerful natural foods can be.” – Leticia A., home chef
Fitness and Recovery: A Natural Partner for Active Lifestyles
Coco plums are an excellent post-workout fruit, especially for those who prefer whole-food recovery options. Their blend of fast-acting carbohydrates, water content, and potassium helps rehydrate muscles, restore glycogen stores, and prevent cramping. Vitamin C supports tissue repair and reduces muscle soreness, making icaco ideal after intense activity. Enjoy them fresh with some protein, like Greek yogurt or a boiled egg, or blend them into a recovery smoothie with coconut water and spinach for an electrolyte-rich boost.
Even a few slices before a workout can provide a gentle energy lift without weighing you down, thanks to their low fat and moderate sugar profile.
Fun and Creative Ways to Eat Coco Plum
Raw and ripe coco plums are refreshing on their own, but they shine even more when paired with complementary flavors. Try tossing them into fruit salads with mango and pineapple, or blending into smoothies with banana and mint for a tropical twist.
Their mild tartness also makes them perfect for sauces and jams. Simmer them with honey and lemon to create a syrup for drizzling over pancakes, yogurt, or roasted veggies. You can even bake them into tarts, muffins, or quick breads for a subtle fruity touch.
In savory dishes, chop coco plums into a fresh salsa with red onion, lime, and cilantro, or glaze chicken with an icaco reduction for a unique island-inspired dinner.
Ripeness and Preparation: Getting the Most from Your Coco Plums
A ripe icaco will feel slightly soft and emit a faint fruity aroma. Pale varieties are cream-colored with a pink blush, while purple ones have darker skins and deeper flavor. The pulp should be juicy and easy to bite into—overripe fruits may become too soft or fermented.
To prepare, simply rinse and enjoy raw, or pit and puree for recipes. While the seed is not edible, the flesh around it is tender and nutrient-rich. You can refrigerate ripe fruit for 3–5 days or freeze for smoothies and sauces year-round.
For peak flavor and nutrition, choose fruits harvested at full ripeness and store them out of direct sunlight until ready to eat.
Cautions and Sensitivities: What to Know
Coco plums are generally safe for most people, but there are a few considerations. Because they’re relatively rare outside tropical climates, it may be hard to find allergen-specific data. If you have known allergies to tropical fruits or polyphenol-rich foods, start with a small amount.
The seed is not edible and should always be discarded before blending or cooking. Overconsumption of very ripe coco plums may cause loose stools in sensitive individuals due to their fiber and sorbitol content.
If you’re on blood pressure medication or potassium-restricted diets, be mindful of your total potassium intake across the day.
Why Coco Plums Belong in the Nutritional Spotlight
Icaco, or coco plum, is the kind of fruit that quietly outperforms expectations. It’s not flashy or mass-produced. It doesn’t shout its superfood status from the rooftops. But inside its juicy, vibrant skin lies everything your body craves: immune support, gut balance, hydration, recovery, and joy.
It’s a fruit of resilience—growing in sandy soil, coastal winds, and tropical heat—and it brings that same strength to your table. Whether you’re recovering from a long day, fueling a workout, supporting your immune system, or simply craving a better kind of snack, coco plums are here for you.
Let this tropical treasure remind you that the best nutrition is often found off the beaten path—in the shade of a coastal tree, wrapped in purple skin, and bursting with goodness. Coco plum isn’t just a fruit. It’s nourishment, tradition, and vitality all in one.
