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Plum nectar Calories
Fruit-based sweet beverage, often made with plum puree/juice and added sugar
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plum nectar (240 g) has 139 calories. That works out to 58 calories per 100 g. It contains 34.1 g of carbs, 0.5 g of protein, 0.2 g of fat and 0.7 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Plum nectar Nutrition Facts
Selected: 1 cup (medium) · 240 g
139
KCAL / 240G
Carbs
34.1g
· 12% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 1% · Fat 2%
Plum nectar nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9.6 mg | 0% |
| Total carbohydrate | 34.1 g | 12% |
| Fiber | 0.7 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 Cup of Plum nectar?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 139 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 150 g | 87 kcal |
| 1 can (small) | 200 g | 116 kcal |
| 1 bottle (small) | 250 g | 145 kcal |
| 1 serving (large) | 300 g | 174 kcal |
| 1 bottle (medium) | 330 g | 191 kcal |
| 1 bottle (large) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Plum nectar
What is plum nectar made from?
Plum nectar is usually made with plum juice or purée blended with water, and it may contain added sugar. Recipes differ, so the exact fruit content and sweetness vary between homemade versions and packaged products.
What is the difference between plum nectar and plum juice?
Plum nectar is commonly diluted with water and may include plum purée and added sugar, while plum juice may be more concentrated. The terms are not used identically by every producer, so recipes can vary.
Does plum nectar have added sugar?
Often, yes. Plum nectar can contain sugar added during production as well as the fruit’s naturally occurring sugars. The amount varies by product, so check the ingredient list to see whether sugar has been added.
Does plum nectar help with constipation?
Plum nectar may help some people, but it usually provides much less fiber than whole plums or prunes. It is not a reliable substitute for those foods when you are trying to support regular bowel movements.
Is plum nectar healthy?
Plum nectar can contribute to fluid intake, but it usually has little fiber and may contain added sugar. Whole plums provide the fruit’s fiber, so nectar is better treated as an occasional drink than a fruit replacement.
How do you make plum nectar at home?
To make plum nectar at home, soften ripe plums by cooking them, then blend or mash them into a purée and thin it with water. Add sugar only if needed, and chill the drink before serving.
How should you store plum nectar after opening?
Keep opened plum nectar tightly closed in the refrigerator. Since preservatives and packaging instructions vary between products, follow the storage guidance on the container and use the drink within the stated period.
Can you freeze plum nectar?
Yes, you can freeze plum nectar in a freezer-safe container, leaving room for expansion. Thaw it in the refrigerator and stir or shake it before drinking, since the fruit and water may separate during freezing.
What does plum nectar taste like?
Plum nectar usually tastes sweet and fruity, with a mild tartness that reflects the plums used. Its thickness and sweetness can vary depending on how much purée, water, and added sugar the recipe contains.
Can people with diabetes drink plum nectar?
People with diabetes can drink plum nectar, but its fruit sugars and any added sugar can raise blood glucose. Match the portion to your meal plan, and ask your doctor or dietitian for advice specific to you.
Plum nectar Vitamins & Minerals
Vitamins
Vitamin K
6µg · 5% DV
Vitamin C
3.6mg · 4% DV
B3
0.48mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
228mg · 7% DV
Manganese
0.1mg · 4% DV
Phosphorus
26mg · 4% DV
Sodium
9.6mg · 0% DV
Plum nectar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plum nectar
To burn the 139 calories in 1 cup (medium) (240 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 Plum nectar?
Plum nectar is a fruit drink usually made by thinning plum purée or juice with water; many commercial versions also contain added sugar. It is sold bottled or in cartons in many places, while a homemade version can be blended from ripe plums and adjusted to taste.
Its flavour is sweet-tart and its texture often fuller than that of clear juice. Serve it chilled with a meal or as a refreshing drink between meals; it also works well poured over ice. Nutritionally, it is mainly a source of carbohydrate, with little protein or fat: 100 g provides 14.2 g of carbohydrate. For a less sweet drink, look for an unsweetened option or dilute it with water.
How Nutritious Is Plum nectar?
Nutrient density
Low
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 Plum nectar Processed?
NOVA 3
Processed
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 nectar Contain Allergens?
No known major allergens
Which Diets Is Plum nectar Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plum nectar Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
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Nutrition data compiled from USDA FoodData Central and scientific sources.