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Fresh damson plum Calories
Source of fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Fresh damson plum has 46 calories. It contains 11.4 g of carbs, 0.7 g of protein, 0.3 g of fat and 1.4 g of fiber. Its 9.5 mg of Vitamin C covers 11% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Fresh damson 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%
Fresh damson plum nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 1.4 g | 5% |
| Protein | 0.7 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 Fresh damson plum?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 16 kcal |
| 1 piece (small) | 25 g | 12 kcal |
| 1 piece (large) | 50 g | 23 kcal |
| 100 g | 100 g | 46 kcal |
| 3 piece (medium) | 100 g | 46 kcal |
| 1 serving (medium) | 120 g | 55 kcal |
| 5 piece (medium) | 150 g | 69 kcal |
| 1 cup (whole) | 165 g | 76 kcal |
Calculated from 46 calories per 100 g.
Frequently Asked Questions About Fresh damson plum
How can you tell when a fresh damson plum is ripe?
A fresh damson plum is ripe when it gives slightly to gentle pressure and has a fruity aroma. Firm fruit is usually underripe; avoid plums that are badly bruised, shrivelled, or mouldy.
Can you eat a fresh damson plum raw?
Yes, you can eat a fresh damson plum raw after washing it and removing the stone. Damsons often taste tarter than many dessert plums, so let the fruit soften and ripen if you prefer a sweeter flavour.
How should you store fresh damson plums?
Keep ripe fresh damson plums unwashed in the refrigerator, ideally in the crisper drawer, and wash them just before eating. If they are still firm, leave them at room temperature to ripen, then refrigerate.
Can you eat the skin of a fresh damson plum?
Yes, the skin of a fresh damson plum is edible and does not need to be peeled. Rinse the fruit under running water before eating; the skin can taste tart, especially when the plum is not fully ripe.
Why are fresh damson plums so sour?
Fresh damson plums are naturally tart, and underripe fruit tends to be more sour and astringent. Allow firm plums to soften at room temperature; cooking them with a little sweetener can also mellow their sharp flavour.
Can you freeze fresh damson plums?
Yes, fresh damson plums freeze well for later cooking. Wash and dry them, remove the stones, and pack the fruit airtight; freezing softens the texture, so thawed damsons work especially well in baking, sauces, or preserves.
What can you make with fresh damson plums?
Fresh damson plums are commonly cooked into jam, compote, or fruit sauce because their tart flavour becomes pleasantly rich when heated. You can also bake them in pies and cakes; remove the stones before cooking or serving.
What is the difference between a fresh damson plum and a regular plum?
A fresh damson plum is a type of plum, usually smaller and more tart than many plums sold for eating fresh. “Regular plum” can mean several varieties, so colour, sweetness, and texture vary with the particular plum.
How do you ripen fresh damson plums after picking?
Leave firm fresh damson plums at room temperature until they yield slightly to gentle pressure. Keep them out of direct sunlight and check them regularly; once ripe, move them to the refrigerator to slow further softening.
Should you remove the stone from a fresh damson plum?
Yes, remove the stone from a fresh damson plum before serving it to a young child or using it in most recipes. The stone is not edible and can be a choking hazard; cut the fruit around it and discard it.
Fresh damson plum Vitamins & Minerals
Vitamins
Vitamin C
9.5mg · 11% DV
Vitamin K
6.4µg · 5% DV
B5
0.14mg · 3% DV
B3
0.42mg · 3% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
157mg · 5% DV
Phosphorus
16mg · 2% DV
Manganese
0.05mg · 2% DV
Sodium
0mg · 0% DV
Fresh damson plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh 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.
What is Fresh damson plum?
Fresh damson plum is a small, usually oval plum with deep blue-purple skin and yellow-green flesh. Its name is traditionally associated with Damascus, and damsons are especially familiar in parts of Europe where they are grown for both eating and cooking. When ripe, the flesh softens and becomes sweeter, while the skin often keeps a lively tartness. Eat one fresh as a snack, or add sliced fruit to breakfast yogurt or porridge; in Britain and elsewhere, damsons are also popular cooked into preserves, pies and crumbles.
They offer fibre and vitamin C, with very little fat. If the fruit tastes sharp, a little gentle cooking brings out its sweetness; for a simple fresh serving, pair it with plain yogurt.
How Nutritious Is Fresh damson plum?
Nutrient density
Medium
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 Fresh 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 Fresh damson plum Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
Fresh damson plum Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.