1 piece (medium) of Black Plum (60 g) has 28 calories. That works out to 46 calories per 100 g. It contains 6.8 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.8 g of fiber. Its 5.7 mg of Vitamin C covers 6% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Black Plum?

Black plum is a small stone fruit with smooth, dark purple skin and juicy flesh. Plum varieties grow in many temperate regions, and the fruit is usually enjoyed fresh when in season. Its flavour ranges from pleasantly tart to sweet as it ripens; it also works well in compotes, jams and baked desserts. Try it as a snack, sliced over porridge or yoghurt, or alongside cheese.

It is low in fat and provides fibre and vitamin C, with about 46 calories per 100 g. Choose fruit that gives slightly to gentle pressure for a softer, sweeter bite; firmer plums tend to be tarter and hold their shape better in cooking.

Black Plum Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

11.4g

· 4% DV

Protein

0.7g

· 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 6% · Fat 3%

Black Plum Vitamins & Minerals

Vitamins

Vitamin C

9.5mg · 11% DV

Vitamin K

6.4µg · 5% DV

0.03mg · 3% DV

0.42mg · 3% DV

Minerals

Potassium ⭐

157mg · 5% DV

Magnesium

7mg · 2% DV

Phosphorus

16mg · 2% DV

Calcium

6mg · 1% DV

How Nutritious Is Black Plum?

Nutrient density

High

70/ 100

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

43/ 100

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.

Black Plum Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Black Plum

To burn the 46 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Black Plum Processed?

NOVA 1

Unprocessed

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 Black Plum Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Black 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

Black Plum Fat Profile

SATURATED

0.02g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Black Plum

🫐vs🍓

Black Plum vs Strawberry14 kcal more per 100 g

→🫐vs🥑

Black Plum vs Avocado114 kcal fewer per 100 g

→🫐vs🍑

Black Plum vs Peach7 kcal more per 100 g

→🫐vs🍇

Black Plum vs Dried Raisins253 kcal fewer per 100 g

→

Foods Similar to Black Plum

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Black Plum

What are black plums good for?

Black plums are a convenient whole-fruit snack and provide fiber, vitamin C, and plant antioxidants. Their fiber can support regular digestion, while eating the fruit whole is more filling than drinking it as juice.

How can you tell when a black plum is ripe?

A ripe black plum gives slightly when pressed gently and has taut, deeply colored skin. A very firm fruit may need more time at room temperature. Avoid plums with split skin, leaking juice, or soft, bruised patches.

Can you eat the skin of a black plum?

Yes, black plum skin is edible and contributes fiber. Rinse and gently rub the fruit under running water before eating it. The pale, powdery coating on the skin is usually the fruit’s natural bloom, not a sign that it needs to be peeled.

How should you store black plums?

Keep ripe black plums in the refrigerator, dry and unwashed, and rinse them just before eating. Leave firm plums at room temperature to ripen first, then chill them. Remove any bruised or moldy fruit so it does not affect the rest.

Can you freeze black plums?

Yes. Wash and dry black plums, remove the pits, and freeze the pieces in a single layer before transferring them to a sealed container. They may become soft after thawing, so frozen black plums work especially well in smoothies, sauces, and baking.

What is the white powder on black plums?

The white or grayish film on a black plum is usually its natural waxy bloom, which helps protect the fruit and retain moisture. It should not look fuzzy or patchy like mold; rinse the plum under water before eating.

Are black plums the same as prune plums?

Not necessarily. “Black plum” describes a range of dark-skinned plums, while prune plums are particular varieties commonly dried into prunes. Some prune-plum varieties have dark skin, but the names do not always refer to the same fruit.

Can dogs eat black plums?

Dogs should not be given whole black plums: the pit can cause choking or an intestinal blockage, and its kernel contains compounds that can release cyanide. A small piece of pit-free flesh is not generally toxic, but it is not a necessary dog treat.

Do black plums help with constipation?

Black plums provide fiber, which can support regular bowel movements, but fresh plums are not as concentrated in sorbitol as prunes. Eating a large amount may cause gas or loose stools, so increase fruit gradually and drink fluids.

Can black plums cause diarrhea?

Yes, eating a lot of black plums can cause loose stools or diarrhea in some people. Their fiber and naturally occurring fruit sugars may affect digestion, particularly in larger portions. Reduce the amount if you notice symptoms.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026