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Hog Plum (Spondias mombin) is a tropical fruit rich in Vitamin C, Vitamin A, and minerals. Learn its complete nutrition, vitamins, health benefits, traditional uses, and side effects in one place.
Introduction
Hog Plum (Spondias mombin), also called Yellow Mombin, Ambarella, Spanish Plum, or Amra, is a tropical fruit commonly found in Asia, Africa, and Latin America. Known for its sweet and tangy flavor, it is eaten raw, used in juices, pickles, chutneys, jams, and traditional medicines. Apart from its taste, Hog Plum is packed with vitamins, minerals, fiber, and antioxidants that contribute to overall health and wellness.
This guide covers everything about Hog Plum—nutritional value, vitamins, minerals, benefits, traditional uses, and side effects—so you can find all the information in one place.
Nutritional Value of Hog Plum (per 100g serving)
Calories: ~80 kcal
Carbohydrates: 18–20 g
Protein: 1–1.5 g
Fat: 0.5 g
Dietary Fiber: 2–3 g
Vitamin C: 30–40 mg
Vitamin A: 200–250 IU
Vitamin B1 (Thiamine): 0.04–0.05 mg
Vitamin B2 (Riboflavin): 0.03–0.05 mg
Vitamin B3 (Niacin): 0.5–0.8 mg
Vitamin B6: 0.1–0.2 mg
Calcium: 20–30 mg
Iron: 0.5–1 mg
Potassium: 200–250 mg
Magnesium: 10–15 mg
Phosphorus: 15–20 mg
Antioxidants: Flavonoids, carotenoids, phenolic compounds
Vitamins in Hog Plum and Their Functions
1. Vitamin C – Strengthens immunity, accelerates wound healing, promotes healthy gums, and prevents scurvy.
2. Vitamin A – Improves eyesight, supports skin health, and protects against night blindness.
3. Vitamin B1 (Thiamine) – Helps in converting food into energy and supports nerve functions.
4. Vitamin B2 (Riboflavin) – Maintains red blood cells, aids growth, and helps in energy metabolism.
5. Vitamin B3 (Niacin) – Lowers bad cholesterol, boosts brain function, and keeps skin healthy.
6. Vitamin B6 – Supports brain development, hormone regulation, and production of red blood cells.
Minerals in Hog Plum and Their Functions
Calcium – Strengthens bones and teeth.
Iron – Essential for red blood cell production and prevents anemia.
Potassium – Controls blood pressure and improves heart health.
Magnesium – Supports muscle function and energy production.
Phosphorus – Works with calcium to keep bones strong.
Health Benefits of Hog Plum
Boosts Immunity – High Vitamin C content helps the body fight infections.
Improves Digestion – Fiber promotes gut health and prevents constipation.
Promotes Skin Glow – Vitamin A and antioxidants delay aging and reduce wrinkles.
Supports Eye Health – Vitamin A maintains clear vision and prevents eye disorders.
Good for Heart Health – Potassium regulates blood pressure and lowers stroke risk.
Strengthens Bones & Teeth – Calcium and phosphorus improve bone density.
Controls Blood Sugar – Low glycemic index makes it suitable for diabetics in moderation.
Weight Management – Low in calories and high in fiber, keeps you full for longer.
Natural Detoxifier – Helps cleanse the liver and remove toxins.
Anti-inflammatory Properties – Reduces joint pain and swelling.
Traditional & Medicinal Uses of Hog Plum
Leaves: Used in herbal teas to treat diarrhea, sore throat, and inflammation.
Bark & Roots: Traditionally used in African and Asian medicine for infections and stomach problems.
Fruit Pulp: Used to prepare natural syrups and tonics for boosting immunity.
Pickle/Chutney: Popular for aiding digestion.
Possible Side Effects of Hog Plum
⚠️ Excessive consumption may cause:
Acidity & Gastric Problems – Due to sourness.
Stomach Upset or Diarrhea – From too much fiber and Vitamin C.
Tooth Sensitivity – If eaten in large amounts because of acidity.
Allergic Reaction – Rare, but possible in sensitive individuals.
Pregnant & breastfeeding women should consult a doctor before consuming in large quantities.
How to Eat Hog Plum
Eat raw with a pinch of salt or chili.
Make juice, smoothies, or shakes.
Prepare pickles, jams, and chutneys.
Add to curries and salads for tangy flavor.
Conclusion
Hog Plum (Spondias mombin) is a powerhouse of Vitamin C, Vitamin A, B-complex vitamins, calcium, iron, and antioxidants. It strengthens immunity, improves digestion, enhances skin health, protects the eyes, and supports heart and bone health. However, moderation is key to avoiding side effects like acidity or stomach upset.
Including Hog Plum in your diet is a natural, delicious way to boost overall health.
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