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Greengage plum Calories
Tart-sweet green plum with fiber, vitamin C, and potassium.
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 piece (medium) of Greengage plum (75 g) has 35 calories. That works out to 46 calories per 100 g. It contains 8.6 g of carbs, 0.5 g of protein, 0.2 g of fat and 1 g of fiber. Its 7.1 mg of Vitamin C covers 8% of the Daily Value. Its glycemic index is 39 (low), so it raises blood sugar slowly.
What is Greengage plum?
Greengage plum is an unprocessed fruit with a light nutritional profile. Per 100 grams, it provides 46 calories, along with 11.4 grams of carbohydrates, 0.7 grams of protein, and 0.3 grams of fat. It also contains 1.4 grams of fiber, making it a fresh and naturally simple fruit choice.
With a glycemic index of 39, greengage plum offers carbohydrates in a relatively gentle form compared with higher-GI foods. It fits naturally into omnivore, vegetarian, vegan, paleo, Mediterranean, flexitarian, and gluten-free eating patterns.
Greengage 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%
Greengage 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
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Greengage 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.
Compare Greengage plum
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Frequently Asked Questions About Greengage plum
How can you tell when a greengage plum is ripe?
A ripe greengage gives slightly when gently pressed and has a pleasant fruity aroma near the stem. Very firm fruit tends to be tarter, while wrinkled or overly soft fruit may be past its best.
Should greengage plums be stored at room temperature or in the fridge?
Leave firm greengages at room temperature until they ripen. Once ripe, refrigerate them to help keep them fresh for a few more days.
Can greengage plums be frozen?
Yes. Wash and dry them well, remove the stones, and freeze them in a single layer before transferring to a container. Their texture becomes softer after thawing, so they are especially useful in smoothies, compotes, and sauces.
Why do greengage plums sometimes taste very tart?
Greengages naturally have a bright tartness, especially when they are not fully ripe. Letting firm fruit sit at room temperature briefly can develop its aroma and mellow the sharpness.
Can you eat the skin of a greengage plum?
Yes, the skin is edible and contributes some of the fruit's fibre. Rinse the plum well under running water and discard fruit with mould, deep damage, or signs of spoilage.
Are greengages the same as ordinary green plums?
Greengages are a specific type of plum, valued for their fragrant flesh and sweet-tart flavour when ripe. The term “green plum” can also refer more broadly to unripe plums or to different regional varieties.
What foods pair well with greengage plums?
Their tangy flavour pairs well with plain yogurt, cheese, nuts, and oats. They also work in salads with leafy greens and herbs, or in savoury sauces served alongside poultry or pork.
Is it healthy to eat greengage plums with salt?
A little salt can soften their tart flavour, but frequent or heavy salting adds unnecessary sodium. People who need to limit salt because of high blood pressure or kidney disease should eat them plain or use only a small amount.
Do greengage plums help with digestion?
As a fruit containing water and fibre, greengages can support regular bowel habits as part of an overall balanced diet. Eating a large amount at once may cause bloating, cramps, or loose stools in sensitive people.
Is it safe to eat greengage plum stones or kernels?
Do not eat the stone or crack it open to eat the kernel. Plum kernels can contain compounds that release cyanide in the body, so eat only the fleshy part of the fruit.
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Nutrition data compiled from USDA FoodData Central and scientific sources.