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Italian green plum Calories
Source of vitamin C and fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Italian green 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.
Italian green 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%
Italian green 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 Italian green plum?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 16 kcal |
| 1 piece (small) | 20 g | 9 kcal |
| 1 piece (large) | 50 g | 23 kcal |
| 100 g | 100 g | 46 kcal |
| 3 piece (medium) | 100 g | 46 kcal |
| 1 serving (medium) | 150 g | 69 kcal |
| 1 cup (chopped) | 165 g | 76 kcal |
| 5 piece (medium) | 175 g | 81 kcal |
| 1 serving (large) | 250 g | 115 kcal |
Calculated from 46 calories per 100 g.
Frequently Asked Questions About Italian green plum
What is an Italian green plum?
An Italian green plum is a green-skinned plum, and its green color does not necessarily mean it was picked unripe. Once ripe, the flesh softens and sweetens; the stone in the center must be removed before using the flesh.
Are Italian green plums ripe when they are green?
They can be. Italian green plums may keep their green skin even when ripe, so judge by slight softness and a sweet, fruity smell rather than color alone. Very firm fruit is usually less ripe and more tart.
What do Italian green plums taste like?
Italian green plums taste tart when firm and underripe, and become milder and sweeter as they soften. Their green skin is not a reliable sign of sourness, because a ripe plum can still look green.
How do you ripen Italian green plums after picking?
Leave firm Italian green plums at room temperature until they yield slightly to gentle pressure. A paper bag can help keep them together as they ripen; refrigerate them once soft, since chilling slows further ripening.
Are Italian green plums the same as greengages?
Not necessarily. Greengage is a particular type of green plum, while “Italian green plum” can be used more broadly for a green-skinned Italian plum. The names alone do not establish that they are the same variety.
Can you eat Italian green plums raw?
Yes, Italian green plums can be eaten raw once washed; remove and discard the hard stone. Firm fruit is usually sharper and more acidic, while a slightly soft fruit is generally more pleasant to eat fresh.
Can Italian green plums be used in baking?
Yes, Italian green plums work in baked desserts such as tarts, cakes, and crumbles. Remove the stones first; firm, tart fruit holds its shape well and balances sweet pastry, while softer fruit may release more juice.
How do you remove the stone from an Italian green plum?
To pit an Italian green plum, cut it lengthwise along the natural seam, twist the halves apart, and lift out the stone. If the flesh clings tightly to the stone, slice it away in wedges instead.
Can dogs eat Italian green plums?
Dogs should not eat the stone, leaves, or stems of an Italian green plum, which can pose choking or toxicity risks. The flesh is not a useful dog treat, and whole fruit should be kept out of reach.
How can you tell if an Italian green plum has gone bad?
An Italian green plum has likely spoiled if it has mold, leaking juice, a fermented smell, or soft, sunken patches. A little softness is normal in ripe fruit, but discard fruit with mold or an unpleasant odor.
Italian green 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
Italian green plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Italian green 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 Italian green plum?
Italian green plum is a green-skinned plum variety eaten fresh, with a firm, crisp bite when less ripe and softer, juicier flesh as it ripens. Its flavour can range from tart to gently sweet. In Italy, plums are enjoyed as seasonal fruit and may also be used in desserts or cooked dishes; elsewhere, they make an easy snack or a fresh addition to breakfast and fruit salads. It provides fibre and vitamin C, while remaining a light fruit choice. Pair it with yoghurt or mild cheese, or let it ripen further if you prefer a sweeter, less sharp taste.
How Nutritious Is Italian green 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.
Is Italian green 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 Italian green plum Contain Allergens?
No known major allergens
Which Diets Is Italian green 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
Italian green 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.
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Nutrition data compiled from USDA FoodData Central and scientific sources.