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Plum Calories
Vitamin C, fiber, low calorie
CALORIES
GI
POTASSIUM
FIBER
Plum Nutrition Facts
Selected: 100 g
46
KCAL / 100G
Carbs
11.4g
· 89%
Protein
0.7g
· 5%
Fat
0.3g
· 6%
Fiber
1.4g
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
Plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Plum Contain Allergens?
No known major allergens
Which Diets Is 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
Plum Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plum
Plum — Frequently Asked Questions
How many calories are in plums?
Plums provide 46 calories per 100 grams.
How many carbs are in plums?
A 100-gram serving of plums contains 11.4 grams of carbohydrates. The carbohydrate amount changes with portion size.
Are plums high in protein?
Plums are not a high-protein fruit. They contain 0.7 grams of protein per 100 grams.
Do plums contain fat?
Plums contain very little fat, with 0.3 grams per 100 grams.
Are plums a source of fiber?
Yes, plums provide 1.4 grams of fiber per 100 grams. Fiber intake can come from a variety of foods in the diet.
Do plums raise blood sugar quickly?
Plums have a glycemic index of 35. This falls within the low glycemic index range.
Are plums good for a diet?
With 46 calories per 100 grams, plums can fit into calorie-conscious eating patterns when portions are considered. The right amount depends on individual dietary goals.
Can vegans and vegetarians eat plums?
Yes, plums are compatible with vegan and vegetarian diets. They also fit omnivore, pescatarian, flexitarian, and Mediterranean eating patterns.
Are plums gluten-free?
Yes, plums are compatible with a gluten-free diet. They are also listed as suitable for Paleo eating.
Are plums processed food?
No, plums are classified as unprocessed. They are a fruit consumed in their natural form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.