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Plum Calories
Sweet, juicy, fibrous, antioxidant source
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Plum (65 g) has 30 calories. That works out to 46 calories per 100 g. It contains 7.4 g of carbs, 0.5 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 6.2 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Plum?
In this context, plum refers to can eriği, a Turkish early-season green plum usually picked and eaten before it ripens. Its firm, crisp flesh is distinctly tart, unlike the softer, sweeter taste of a fully ripe plum. The short spring season makes it a familiar sight at Turkish markets.
It is often eaten fresh as a snack, sometimes with a little salt to temper the sourness. For English-speaking readers elsewhere, it can be enjoyed on its own or alongside a simple lunch; its sharp flavour also works well in a fruit salad. Plum is light in calories and provides some fibre. Try it plain first to appreciate its refreshing tartness, and add salt sparingly if you prefer a milder bite.
Plum Nutrition Facts
Selected: 100 g
46
KCAL / 100G
Carbs
11.4g
· 4% DV
Protein
0.7g
· 1% DV
Fat
0.3g
· 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 89% · Protein 5% · Fat 6%
Plum Vitamins & Minerals
Vitamins
Vitamin C
9.5mg · 11% DV
Vitamin K
6.4µg · 5% DV
B1
0.03mg · 3% DV
B3
0.42mg · 3% DV
Minerals
Potassium ⭐
157mg · 5% DV
Magnesium
7mg · 2% DV
Phosphorus
16mg · 2% DV
Calcium
6mg · 1% DV
How Nutritious Is 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.
Plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plum
To burn the 46 calories in 100 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.
Is 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 Plum Contain Allergens?
No known major allergens
Which Diets Is 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
Plum Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Plum
Foods Similar to Plum
Frequently Asked Questions About Plum
Are plums good for you?
Yes, plums are a nutritious whole fruit that provides fibre and antioxidant compounds. They can be part of a balanced diet, but they are not a remedy for a specific health condition.
Do plums help with constipation?
Plums may support regular bowel movements because they contain fibre; prunes are particularly well known for this effect. Fresh plums can help, but they are not a treatment for persistent constipation.
Can you eat green plums before they ripen?
Yes, green plums can be eaten while firm and unripe. The Turkish can eriği is commonly enjoyed this way, with a crisp texture and tart taste; wash it first and discard the stone.
How do you eat green plums?
Eat green plums whole after washing them, but do not swallow the stone. In Turkey, can eriği is often eaten crisp and plain or dipped in a little salt; you can also add it to salads or sauces.
Why are green plums so sour?
Green plums taste sour because they are picked before fully ripening, when their acidity is more noticeable and their sweetness has not developed as much. Can eriği is traditionally eaten at this tart, firm stage.
How do you ripen plums after picking?
Leave firm plums at room temperature until they yield slightly when gently pressed. A paper bag can help them ripen more evenly; refrigerate them once soft, since chilling slows further ripening.
How should you store plums?
Keep ripe plums in the refrigerator and unripe ones at room temperature until they soften. Avoid washing them before storage, because moisture can encourage spoilage; rinse them just before eating.
Can you freeze plums?
Yes, plums freeze well for later cooking. Wash and dry them, remove the stones, and pack the fruit in a freezer-safe container; thawed plums become softer, so they work best in sauces or baking.
Can you eat plum skin?
Yes, plum skin is edible. Rinse the fruit thoroughly under running water before eating; the skin may taste more tart than the flesh, especially on firm green plums such as can eriği.
Are prunes and plums the same fruit?
Yes, prunes are dried plums. The word usually refers to a plum variety that dries well, while fresh plums—including tart green can eriği—are eaten before drying.
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Nutrition data compiled from USDA FoodData Central and scientific sources.