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Damson plum Calories
Rich in antioxidants, good fiber source, low calorie
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Damson plum (40 g) has 18 calories. That works out to 46 calories per 100 g. It contains 4.6 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.6 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Damson plum?
Damson plum is a small, oval variety of European plum, with deep blue-purple skin and yellow-green flesh around a central stone. It is grown in Turkey as well as elsewhere, and is especially associated with traditional cooking in Britain. The skin and flesh can taste quite tart, particularly before the fruit is fully ripe.
Enjoy it fresh when in season, or simmer it into jam, compote or a filling for pies and crumbles; cooking softens the flesh and brings out its rich, tangy flavour. It is a low-calorie fruit with some fibre, making it an easy snack or addition to breakfast. For a lighter preparation, stew it with little or no added sugar and serve with plain yoghurt.
Damson plum Nutrition Facts
Selected: 100 g
46
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%
Damson plum Vitamins & Minerals
Vitamins
Vitamin C
9.5mg · 11% DV
Vitamin K
6.4µg · 5% DV
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
Minerals
Potassium ⭐
157mg · 5% DV
Magnesium
7mg · 2% DV
Phosphorus
16mg · 2% DV
Calcium
10mg · 1% DV
How Nutritious Is Damson 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.
Damson plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Damson 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 Damson 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 Damson plum Contain Allergens?
No known major allergens
Which Diets Is Damson 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
Damson 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.
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Frequently Asked Questions About Damson plum
What is a Damson plum?
A Damson plum is a small, oval plum with deep blue-purple skin and usually tart, yellow-green flesh. It is especially valued for cooking, since its sharp flavor holds up well in jams, sauces, and baked desserts.
What does a Damson plum taste like?
A Damson plum tastes tart and slightly sweet, with a more pronounced acidity than many dessert plums. Fully ripe fruit is milder, while cooking softens the sharpness and brings out its rich plum flavor.
Are Damson plums the same as regular plums?
No. Damson plums are a particular type of plum, typically smaller and more tart than the large, sweet plums commonly eaten fresh. Their firm, flavorful flesh makes them especially popular for preserves and cooking.
Can you eat Damson plums raw?
Yes, you can eat Damson plums raw after washing and removing the stone. Their skin and flesh can be quite tart, so many people prefer them fully ripe or use them in cooked dishes with a little sweetness.
How do you know when a Damson plum is ripe?
A ripe Damson plum gives slightly when gently pressed and has a fruity smell. Its dusty, whitish skin bloom is natural, not a sign of mold; avoid fruit that is leaking, moldy, or badly bruised.
What are Damson plums used for?
Damson plums are most often cooked into jam, chutney, sauces, pies, and crumbles. Their tartness gives preserves a distinctive flavor, and the fruit keeps its character well when baked or simmered.
How should you store Damson plums?
Store Damson plums unwashed in the refrigerator, ideally in a container that prevents them from being crushed. Wash them just before eating or cooking, and remove any fruit that becomes moldy or starts leaking.
Can you freeze Damson plums?
Yes, Damson plums freeze well. Wash and dry them, remove the stones, and pack the fruit in a sealed freezer-safe container; thawed plums may be soft, so they work best in jams, sauces, and baking.
Why are Damson plums so tart?
Damson plums are naturally more acidic and less sweet-tasting than many plums, particularly before they are fully ripe. That tartness is useful in cooking because it balances sweet ingredients and gives preserves a sharper fruit flavor.
Do you need to peel Damson plums before cooking them?
No, Damson plums do not need to be peeled before cooking. Their skins soften during simmering or baking and contribute color and flavor; remove the stones instead, especially when preparing jam or a smooth sauce.
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Nutrition data compiled from USDA FoodData Central and scientific sources.