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Ömer plum Calories
A fresh, juicy plum variety; most of its carbohydrates come from naturally occurring sugars.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Ömer plum (66 g) has 30 calories. That works out to 46 calories per 100 g. It contains 7.5 g of carbs, 0.5 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 6.3 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Ömer plum Nutrition Facts
Selected: 1 piece (medium) · 66 g
30
KCAL / 66G
Carbs
7.5g
· 3% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 6% · Fat 5%
Ömer plum nutrition facts table · 1 piece (medium) (66 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.66 mg | 0% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 0.9 g | 3% |
| Protein | 0.5 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 Ömer plum?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 66 g | 30 kcal |
| 1 piece (small) | 45 g | 21 kcal |
| 1 piece (large) | 90 g | 41 kcal |
| 100 g | 100 g | 46 kcal |
| 2 piece (medium) | 132 g | 61 kcal |
| 1 serving (medium) | 150 g | 69 kcal |
| 1 cup (small) | 165 g | 76 kcal |
| 1 cup (chopped) | 165 g | 76 kcal |
| 3 piece (medium) | 198 g | 91 kcal |
Calculated from 46 calories per 100 g.
Frequently Asked Questions About Ömer plum
What is an Ömer plum, and how is it different from other plums?
An Ömer plum is a fresh, juicy variety of plum. The name refers to a particular variety rather than a general plum category, so it should not automatically be treated as the same as another named plum.
When are Ömer plums in season?
Ömer plums are available during plum season, generally from late spring into summer. The exact timing can shift with the region and weather, so look for fresh, firm fruit at local markets during the warmer months.
What does a ripe Ömer plum taste like?
A ripe Ömer plum is juicy with a sweet-tart flavor, while an underripe one is usually firmer and more sour. Choose fruit that gives slightly to gentle pressure if you prefer a softer, sweeter taste.
How can you tell if an Ömer plum is ripe?
A ripe Ömer plum should yield slightly when pressed gently and may have a pleasant fruity aroma. Color alone is not a reliable test because it can vary; very hard fruit is usually less ripe.
Do Ömer plums ripen after you buy them?
Yes, firm Ömer plums can continue to soften at room temperature. Leave them out of direct sunlight and check them daily; once they give slightly to gentle pressure, refrigerate them to slow further ripening.
Should Ömer plums be refrigerated?
Refrigerate ripe Ömer plums to help them keep longer, and leave them unwashed until just before eating. Moisture can encourage spoilage, so dry the fruit if it gets wet before storing.
Can you freeze Ömer plums?
Yes. Wash and dry Ömer plums, remove the pits, and freeze the pieces in a single layer before transferring them to a sealed container. They may be softer after thawing, making them better for smoothies or cooking than fresh eating.
Can you eat the skin of an Ömer plum?
Yes, the skin of an Ömer plum is edible, so peeling is optional. Rinse the fruit thoroughly under running water before eating, especially if you plan to eat it whole.
Can Ömer plums help with constipation?
Ömer plums provide some dietary fiber, which contributes to normal bowel function as part of a fiber-containing diet. They are not as concentrated in fiber as prunes, and eating them is not a guaranteed treatment for constipation.
Can people with diabetes eat Ömer plums?
People with diabetes can include Ömer plums as a fruit serving, but their naturally occurring sugars can affect blood glucose. If you use glucose-lowering medication or follow an individualized meal plan, ask your clinician or dietitian about portions.
Ömer plum Vitamins & Minerals
Vitamins
Vitamin C
6.27mg · 7% DV
Vitamin K
4.22µg · 4% DV
Biotin
0.92µg · 3% DV
B5
0.09mg · 2% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
104mg · 3% DV
Phosphorus
11mg · 2% DV
Manganese
0.03mg · 1% DV
Sodium
0.66mg · 0% DV
Ömer plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ömer plum
To burn the 30 calories in 1 piece (medium) (66 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 Ömer plum?
Ömer plum is a fresh plum variety, eaten as a whole fruit when ripe. Like other plums, it is juicy, with a flavour that can balance sweetness and tartness; ripeness affects both its taste and softness. The name identifies the variety, rather than a prepared dish.
Enjoy it as a snack, or slice it into yoghurt, porridge or a fruit salad. Plums are also at home in baked desserts and cooked fruit dishes, though eating Ömer plum fresh lets its juicy texture come through. It is relatively light, with 46 calories per 100 g, and most of its carbohydrates come from naturally occurring sugars. Pair it with plain yoghurt or a handful of nuts for a more substantial snack.
How Nutritious Is Ömer 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 Ömer 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 Ömer plum Contain Allergens?
No known major allergens
Which Diets Is Ömer 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
Ömer plum Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.