Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Plum Calories
Vitamin C, fiber, low calorie
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Plum (60 g) has 28 calories. That works out to 46 calories per 100 g. It contains 6.8 g of carbs, 0.4 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 5.7 mg of Vitamin C covers 6% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Plum?
Plums are stone fruits with a single hard pit, and their skin and flesh vary in colour by variety. The purple-blue, yellow-fleshed kind shown here is one familiar type, but plums can also be red, green or nearly black. They grow in many parts of the world and are enjoyed fresh when ripe, or cooked into jams, cakes and other desserts.
A ripe plum is juicy and tender, with a flavour that ranges from sweet to tart. It makes an easy snack and also works well sliced over breakfast cereal or yoghurt. Plums provide fibre and vitamin C while being relatively low in calories. Pair one with yoghurt or a handful of nuts for a more sustaining snack.
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%
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 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.
Plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 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.
Compare Plum
Foods Similar to Plum
Frequently Asked Questions About Plum
Do plums help with constipation?
Yes, plums contain fiber that can support regular bowel movements. Fresh plums may help some people, though prunes are better known for their laxative effect. Eating several plums at once can cause gas or looser stools if you are sensitive to fruit.
Are plums and prunes the same thing?
Prunes are dried plums, not a different fruit. Drying removes water and concentrates the fruit, so prunes taste sweeter and have a chewier texture. Fresh plums are juicy and are usually eaten whole or used in cooking.
Can you eat plum skin?
Yes, plum skin is edible, so peeling is optional. Rinse the fruit under running water and rub it gently before eating. The pale, dusty-looking coating on the skin is a natural waxy bloom that helps protect the plum.
How do you ripen plums at home?
Leave firm plums at room temperature, away from direct sunlight. To speed ripening, put them in a loosely closed paper bag. Check them daily and move ripe fruit to the refrigerator, where it will soften more slowly.
How can you tell when a plum is ripe?
A ripe plum gives slightly when gently pressed and often has a sweet, fruity smell. Its color alone is not a reliable test because plum varieties ripen to different shades. Avoid fruit with leaking juice, deep bruises, or shriveled skin.
How should you store fresh plums?
Keep unripe plums at room temperature until they soften slightly, then refrigerate them to slow further ripening. Store them unwashed and wash just before eating; moisture left on the skin can encourage spoilage.
Can you freeze fresh plums?
Yes, plums freeze well for later cooking. Wash and dry them, remove the pits, and freeze them whole or cut into pieces in a freezer-safe container. Their texture becomes softer after thawing, so use thawed plums in sauces, baking, or smoothies.
Are plum pits poisonous?
The hard pit should not be eaten or deliberately cracked open. The kernel inside contains compounds that can release cyanide when chewed. Remove and discard the pit when preparing plums, and avoid swallowing it.
Are plums good for weight loss?
Plums can fit into a weight-loss eating pattern as a whole-fruit snack; their water and fiber can make them more satisfying than many sweets. They do not cause weight loss by themselves, and adding sugar or eating them as a sweetened dessert changes the picture.
Why does my plum have a white dusty coating?
That white coating is usually the plum’s natural bloom, a waxy layer produced on the skin as the fruit grows. It is normal and safe to eat; rinse the plum before eating if you prefer to remove it.
Have another question about Plum?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.