Kakadu Plum: Nutrition and Health Benefits

Kakadu plum (Terminalia ferdinandiana), also known as gubinge or billygoat plum, is a small fruit native to northern Australia. It has pale green skin, a fibrous texture, and a sour, slightly bitter taste.

In traditional medicine, it has been used to help treat colds, flu, headaches, and as a topical antiseptic. Today, the fruit is mainly known for its high nutritional value, especially its vitamin C content.

1. Highly nutritious

Kakadu plums are low in calories and rich in nutrients, including fiber, vitamin C, copper, and iron.

Nutritional value per 100 g:

• Calories: 59

• Carbohydrates: 17.2 g

• Fiber: 7.1 g

• Protein: 0.8 g

• Fat: 0.5 g

• Sodium: 13 mg

• Vitamin C: over 3,000% of the daily value

• Copper: 100% DV

• Iron: 13% DV

They also contain small amounts of magnesium, zinc, calcium, thiamine, and riboflavin.

These nutrients support immune function, red blood cell production, digestion, and overall health.

2. Extremely high in vitamin C

Kakadu plum is considered the richest natural source of vitamin C known.

Just 100 grams provides more than 3,000% of the recommended daily intake.

Vitamin C acts as a powerful antioxidant and helps:

• Support the immune system

• Protect cells from oxidative stress

• Aid collagen production

• Improve iron absorption

However, vitamin C levels can decrease after harvesting or cooking, which is why the fruit is often frozen soon after picking.

3. Rich in ellagic acid

Kakadu plums contain ellagic acid, a polyphenol also found in berries and nuts.

Laboratory studies suggest ellagic acid may have:

• Antioxidant properties

• Anti-inflammatory effects

• Antimicrobial activity

However, more human studies are needed to confirm these benefits.

4. High antioxidant content

Kakadu plums contain many antioxidants, including:

• Flavonols (such as quercetin and kaempferol)

• Ellagic and gallic acids

• Anthocyanins

• Lutein

These compounds help neutralize free radicals, which are unstable molecules linked to aging and certain chronic diseases.

5–7. Other potential benefits

Some laboratory research suggests Kakadu plums may also:

• Support anti-inflammatory responses

• Show antibacterial activity against certain food pathogens

• Contain compounds that may help slow cancer cell growth in test-tube studies

However, these findings come mainly from lab or animal studies, and more human research is needed.

Possible risks

Kakadu plums are very high in vitamin C and oxalates. In large amounts, these may increase the risk of kidney stones in sensitive individuals.

People with a history of kidney stones or kidney disease should consume them in moderation.

How they are commonly used

Because the fruit is sour and fibrous, it is rarely eaten raw. Instead, it is often used in:

• Jams and sauces

• Juices and smoothies

• Freeze-dried powders added to foods or supplements

Bottom line

Kakadu plum is a nutrient-dense fruit best known for its exceptionally high vitamin C and antioxidant content. While early research suggests several potential health benefits, more clinical studies are needed to confirm its effects.