In short
Lucuma flour 100g is dehydrated and milled Andean lucuma pulp (Pouteria lucuma) sold with a complete published nutrition panel: 99 kcal, 24.5 g carbohydrate, 291 mg potassium and 588 IU of vitamin A per 30 g serving. It’s declared pesticide-free, gluten free, vegan and non-GMO, with a suggested serving of 15–30 g a day.
What is lucuma flour?
Lucuma flour and lucuma powder are the same material: the ripe fruit of Pouteria lucuma, dehydrated and milled. “Flour” (harina) is the Peruvian kitchen name and usually signals a fine grind meant for cooking rather than for a supplement scoop.
Lucuma grows in the inter-Andean valleys of Peru at roughly 1,000–2,400 meters. The fruit is dense, dry and starchy rather than juicy, which is why it lends itself to being dried and milled in a way most tropical fruits don’t.
What makes this lucuma different
The nutrition panel is actually published
Energy, carbohydrate, fiber, protein, potassium, calcium, niacin and vitamin A per 30 g. Peruvian fruit powders almost never publish this, and if you count macros, write recipes or need to label something, it’s the difference between using the product and guessing at it.
A stated serving range
15–30 g a day, one to two tablespoons. Clear and usable.
Four dietary declarations
Pesticide-free, gluten free, vegan, non-GMO: stated together rather than left to be inferred.
Taste profile
Sweet with caramel and vanilla notes, as the producer describes it: lucuma’s characteristic butterscotch character over a sweet-potato base.
How to use it
Daily serving
15–30 g (1–2 tablespoons) a day. A 100 g pack gives about 3 servings at the top of that range, or 6 to 7 at the lower end.
Ways to use it
| Use | How |
|---|---|
| Smoothies | 15–30 g per glass |
| Yogurt | Fold into a bowl |
| Desserts | Puddings, mousses, flan |
| Baking | Cakes, cookies, muffins |
| Ice cream | 30–40 g per liter |
| Breakfast bowls | Over granola and fruit |
Where it comes from
Peru: Andean lucuma, dehydrated and milled. The fruit grows across Peru’s inter-Andean valleys, and Peru is the world’s main producer.
Who it’s for
A good fit if you track nutrition, write or scale recipes, want a clearly stated serving, or want a small pack with a full panel.
Look elsewhere if you use lucuma often: 100 g is only about three servings at 30 g. Lucuma is a dried fruit and mostly carbohydrate, about 24.5 g in every 30 g.
Nutrition
Values for lucuma flour, per 30 g serving, as published by the producer. The label on the pack may differ slightly.
| Energy | 99 kcal |
|---|---|
| Carbohydrate | 24.54 g |
| of which fiber | 0.69 g |
| Protein | 1.2 g |
| Potassium | 291 mg |
| Calcium | 18.3 mg |
| Niacin (B3) | 0.99 mg |
| Vitamin A | 588 IU |
Specifications
| Botanical name | Pouteria lucuma |
|---|---|
| Ingredients | Dehydrated Andean lucuma pulp |
| Processing | Dehydrated, milled |
| Declarations | Pesticide-free, gluten free, vegan, non-GMO |
| Suggested serving | 15–30 g |
| Net weight | 100 g / 3.5 oz |
| Other sizes | 200 g, 500 g |
| Origin | Peru |
Vitamin A per 100 g compared
| Vitamin A per 100 g | |
|---|---|
| Sweet potato (cooked) | Over 14,000 IU |
| Carrot (raw) | About 16,700 IU |
| Lucuma flour (this pack) | About 1,960 IU |
| Mango (fresh) | About 1,080 IU |
| Apricot (fresh) | About 1,900 IU |
Storage
Keep it airtight, cool, dry and dark. At this size it will be finished long before shelf life matters.
Questions
Is lucuma flour the same as lucuma powder?
Yes. Same dehydrated fruit, same mill, two names. “Flour” is the Peruvian kitchen term.
How much vitamin A is in lucuma powder?
This producer lists 588 IU per 30 g serving, about 1,960 IU per 100 g. It comes from beta-carotene, the pigment that gives lucuma its orange color.
How much lucuma flour should I use a day?
15–30 g, one to two tablespoons, as suggested by this producer. That’s a serving of dried fruit, not a supplement dose.
Does lucuma have much fiber?
Less than you might expect: about 0.69 g per 30 g, according to the producer’s panel.
How much potassium is in lucuma flour?
291 mg per 30 g serving, according to the producer, a little less than a small banana. If you’re on a potassium-restricted diet, count it.
Is 100 g enough to try lucuma?
Yes, comfortably. Three to six servings is enough to make a smoothie, a batch of cookies and a bowl of yogurt and decide whether you like it.
Can I bake with lucuma flour?
Yes. Replace 10–15% of the flour in cakes and cookies, or add 30–40 g to an ice cream base. It contains no gluten, so it won’t do structural work.
