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Damson plum Calories
Tart stone fruit with fiber and vitamin C
CALORIES
GI
POTASSIUM
FIBER
Damson plum Nutrition Facts
Selected: 100 g
46
KCAL / 100G
Carbs
11.4g
· 89%
Protein
0.7g
· 5%
Fat
0.3g
· 6%
Fiber
1.4g
Damson 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
Damson plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Damson plum
Damson plum — Frequently Asked Questions
Are damson plums the same as regular plums?
Not exactly. Damsons are a type of plum that is usually smaller, firmer, and more tart than many dessert plums, which makes them particularly useful for cooking and preserving.
How can I make damson plums taste less tart?
Choose fully ripe fruit for a naturally sweeter flavor. Baking, poaching, or pairing them with yogurt can also soften their sharpness without needing much added sugar.
Why are damson plums popular for jam and preserves?
Their pronounced flavor stays noticeable after cooking, and their tartness helps prevent preserves from tasting overly sweet. Remove the stones carefully, either before cooking or once the fruit has softened.
How should fresh damson plums be stored?
Let firm, unripe damsons ripen at room temperature. Once ripe, refrigerate them unwashed in a breathable container and wash just before eating.
Can damson plums be frozen?
Yes. Wash and dry them, remove the stones, freeze in a single layer, then transfer to a sealed container. They will become softer after thawing, so they are best used in sauces, baking, or compotes.
Can you eat the skin of a damson plum?
Yes, the skin is edible and contributes to the fruit's fiber. Wash the fruit well, though keep in mind that the skin can have a pleasantly tannic or slightly bitter edge.
Do damson plums help with constipation?
Plums may support regular bowel movements because they provide fiber and naturally contain sorbitol. Large amounts can cause bloating, cramps, or loose stools in sensitive people.
Are damson plums better before or after a workout?
A small serving can work as a light pre-workout fruit snack. After training, pair it with a protein-containing food such as yogurt or kefir for a more balanced recovery snack.
What foods pair well with damson plums?
They pair well with yogurt, oats, cinnamon, walnuts, and aged cheeses. Their tart flavor also works in cooked sauces or chutneys served with poultry, pork, or roasted vegetables.
Who should be cautious with damson plums?
People with sensitive digestion or sorbitol intolerance may do better with a small portion first. Anyone following an individualized plan for kidney stones or blood sugar management should discuss suitable portions with a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.