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Greengage Plum Calories
Sweet, juicy, fibrous, source of vitamin C and potassium
In season: Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Greengage 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 Greengage Plum?
Greengage Plum is a small, round green plum with pale green flesh and a smooth stone. It belongs to a group of European plums prized for their sweetness, and the fruit is commonly eaten fresh when ripe. Its skin is taut and its juicy flesh is soft, with a mild, honeyed flavour rather than the sharp tartness of an unripe green plum. Across Europe and elsewhere, greengages are also used in pies, compotes and preserves; a ripe one makes an easy snack on its own. It is mostly water, with some fibre, and provides vitamin C and potassium; 100 g contains 46 calories. Pair it with plain yoghurt or oats for a simple, balanced breakfast.
Greengage 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
1.5g
· 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%
Greengage 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
6mg · 1% DV
How Nutritious Is Greengage 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.
Greengage Plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Greengage 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 Greengage 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 Greengage Plum Contain Allergens?
No known major allergens
Which Diets Is Greengage Plum Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Greengage Plum Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Greengage Plum
Foods Similar to Greengage Plum
Frequently Asked Questions About Greengage Plum
Are Anjelik plums the same as greengage plums?
No. Anjelik plum is the Turkish plum variety meant here, rather than the green-skinned greengage cultivar. The names are sometimes mixed up in listings, so look for the Anjelik name when you want this particular plum.
What do Anjelik plums taste like?
Ripe Anjelik plums taste sweet and juicy, with a gentle tartness near the skin. Their firm flesh makes them pleasant to eat fresh, and the balanced flavor also works well in baked desserts and cooked fruit dishes.
When are Anjelik plums in season?
Anjelik plums are generally a late-summer fruit. The exact start and length of the season vary with the growing region and weather, so they are most readily found at produce markets toward the end of summer.
How can you tell when an Anjelik plum is ripe?
A ripe Anjelik plum gives slightly when pressed gently and has a fragrant, fruity smell. If it is very firm, leave it at room temperature to ripen; avoid judging ripeness by skin color alone.
How should you store Anjelik plums?
Keep ripe Anjelik plums in the refrigerator, unwashed and protected from bruising. Wash them just before eating. Firm fruit can ripen at room temperature first, but move it to the refrigerator once it softens.
Can you freeze Anjelik plums?
Yes. Wash and dry Anjelik plums, remove the pits, and freeze the pieces in a single layer before transferring them to a sealed container. Thawed plums are softer, so use them in smoothies, sauces, or cooked recipes.
Can you bake with Anjelik plums?
Yes, Anjelik plums work well in crumbles, tarts, and cakes. Remove the pits and arrange the fruit over the batter or pastry; their juices soften as they bake, so avoid crowding the pan if you want the base to stay crisp.
Do you need to peel Anjelik plums before eating them?
No, you can eat Anjelik plums with the skin on after washing them. The skin adds a little texture and tartness; peel the fruit only if you prefer a smoother texture in a sauce or purée.
Are Anjelik plum pits poisonous?
Do not eat or chew Anjelik plum pits. Like other plum stones, they contain a hard pit with compounds that can release cyanide when crushed. Remove the pit before serving the fruit, especially to children.
Can Anjelik plums help with constipation?
Anjelik plums provide fiber, which can support regular bowel movements, but they are not a constipation treatment. If constipation persists or comes with severe pain, seek medical advice rather than relying on fruit alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.