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Baked plum Calories
Unsweetened oven-baked fruit with fiber and antioxidant compounds.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked plum (65 g) has 42 calories. That works out to 65 calories per 100 g. It contains 10.3 g of carbs, 0.6 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 4.9 mg of Vitamin C covers 5% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Baked plum Nutrition Facts
Selected: 1 piece (medium) · 65 g
42
KCAL / 65G
Carbs
10.3g
· 4% DV
Protein
0.6g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 5% · Fat 4%
Baked plum nutrition facts table · 1 piece (medium) (65 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.65 mg | 0% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 1.4 g | 5% |
| Protein | 0.6 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked plum?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 65 g | 42 kcal |
| 1 tablespoon (chopped) | 15 g | 10 kcal |
| 1 piece (small) | 35 g | 23 kcal |
| ½ cup (chopped) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (medium) | 120 g | 78 kcal |
| 2 piece (double) | 130 g | 85 kcal |
| 1 cup (chopped) | 160 g | 104 kcal |
| 3 piece (triple) | 195 g | 127 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Baked plum
How do you make baked plums?
Baked plums are easy to make: wash the fruit, halve it, remove the stones, and arrange the halves cut-side up in a baking dish. Bake until tender and juicy. Add cinnamon or vanilla for aroma, or leave the fruit plain to enjoy its natural sweetness.
Do you need to peel plums before baking them?
No, you do not need to peel plums before baking them. The skin helps the halves hold their shape and becomes tender in the oven. Wash the fruit well and remove the stones; peel the skins afterward only if you want a smoother sauce.
Should you remove the stones from plums before baking?
Yes, it is usually best to remove plum stones before baking. Halve each plum along its natural seam and lift out the stone, which makes the fruit easier to serve and eat. If you bake them whole, take care to remove the stones before eating.
Can you bake plums without adding sugar?
Yes, baked plums can be made without added sugar. Ripe fruit softens and releases its own juices in the oven. If your plums taste especially tart, balance them with cinnamon or a little honey rather than assuming sugar is essential.
Which plums are best for baking?
Firm, ripe plums that are fragrant but not bruised work best for baked plums. They soften while keeping more of their shape. Very soft fruit can collapse into a sauce, while underripe plums may stay tart and less tender.
How should you serve baked plums?
Baked plums work well with plain yogurt, porridge, pancakes, or ice cream. For a savory plate, serve them alongside roast pork or poultry, where their sweet-tart flavor complements rich foods. Spoon any juices from the baking dish over the fruit.
How long do baked plums keep in the fridge?
Baked plums keep for a few days in a covered container in the refrigerator. Let them cool before storing and use a clean spoon when serving. Discard them if you notice mold, an off smell, or an unusual change in texture.
Can you freeze baked plums?
Yes, baked plums can be frozen once they have cooled. Pack them in an airtight, freezer-safe container, preferably in portions. Their texture may be softer after thawing, so they are especially useful in oatmeal, smoothies, sauces, or baking.
Why do baked plums turn mushy?
Baked plums turn mushy when they are very ripe or stay in the oven too long. Choose fruit that is ripe but still firm, arrange the halves cut-side up, and check them as they cook. Softer fruit is still useful as a topping or sauce.
Are baked plums the same as prunes?
No, baked plums are not the same as prunes. Baked plums are fresh plums cooked until tender, while prunes are plums dried to remove most of their water. They differ in texture, flavor, and how they are stored.
Baked plum Vitamins & Minerals
Vitamins
Vitamin C
4.88mg · 5% DV
Vitamin E
0.56mg · 4% DV
Vitamin K
4.16µg · 3% DV
Biotin
0.91µg · 3% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
102mg · 3% DV
Phosphorus
13mg · 2% DV
Manganese
0.03mg · 1% DV
Sodium
0.65mg · 0% DV
Baked plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked plum
To burn the 42 calories in 1 piece (medium) (65 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked plum?
Baked plum is simply a plum cooked in the oven until tender, with its natural sweetness becoming more pronounced as it softens. It is a straightforward way to prepare fresh fruit rather than a dish tied to one particular cuisine, and it can be made without added sugar. Depending on the variety, the result may be gently tart or quite sweet, with soft flesh and concentrated juices.
Serve it warm or chilled as a light dessert, spoon it over porridge or yoghurt, or enjoy it alongside breakfast. It provides fibre and antioxidant compounds; a 100 g portion contains 2.1 g of fibre. For a lighter serving, skip added sugar and pair the fruit with plain yoghurt.
How Nutritious Is Baked plum?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked plum Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked plum Contain Allergens?
No known major allergens
Which Diets Is Baked plum Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked plum Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.