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Plum smoothie Calories
Contains vitamin C and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plum smoothie (240 g) has 139 calories. That works out to 58 calories per 100 g. It contains 34.1 g of carbs, 1.7 g of protein, 0.5 g of fat and 3.8 g of fiber. Its 15.6 mg of Vitamin C covers 17% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Plum smoothie Nutrition Facts
Selected: 1 cup (medium) · 240 g
139
KCAL / 240G
Carbs
34.1g
· 12% DV
Protein
1.7g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 5% · Fat 3%
Plum smoothie nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 34.1 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 1.7 g | 3% |
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 smoothie?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 139 kcal |
| 100 g | 100 g | 58 kcal |
| ½ cup (half) | 120 g | 70 kcal |
| 1 piece (small) | 180 g | 104 kcal |
| 1 bottle (small) | 250 g | 145 kcal |
| 1 serving (large) | 300 g | 174 kcal |
| 1 pack (large) | 330 g | 191 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Plum smoothie
How do you make a plum smoothie?
Blend pitted, ripe plums with a little water, milk, or yogurt until smooth. Add liquid gradually to reach the consistency you like, and serve the plum smoothie soon after blending for the freshest flavor and color.
What fruit goes well with a plum smoothie?
Banana pairs especially well with a plum smoothie because its sweetness softens the plums’ tartness and gives the drink a thicker texture. Berries, peaches, and apples also work; adjust the liquid depending on how juicy the added fruit is.
Do you peel plums for a plum smoothie?
No, you usually do not need to peel plums for a plum smoothie. Wash them and remove the pits; the skins blend into the drink and add color and texture. Strain the smoothie if you prefer it extra smooth.
Can you make a plum smoothie with frozen plums?
Yes, frozen plums work well in a plum smoothie and make it cold and thick without needing ice. Pit the plums before freezing, or thaw them enough to remove the pits safely, then add extra liquid if the blender struggles.
Can you use sour plums in a plum smoothie?
Yes, but sour plums make a tart plum smoothie. Blend them with a ripe banana, pear, or dates to balance the flavor, and taste before adding any sweetener. Very firm plums may need more blending and liquid.
Should a plum smoothie be made with milk or yogurt?
Either works: milk makes a plum smoothie thinner, while yogurt gives it a creamy, thicker texture. For a dairy-free version, use water or a plant-based drink; add it gradually so the smoothie does not become too runny.
Can you make a plum smoothie without a blender?
Yes, if the plums are very ripe, you can mash the flesh thoroughly and whisk it with yogurt or a soft banana. A blender gives a smoother plum smoothie, though, because plum skins and fruit pieces are difficult to break down by hand.
How long does a plum smoothie last in the fridge?
A plum smoothie is best soon after blending, but it can be kept in a sealed container in the refrigerator until the next day. Shake or stir it before drinking, since the fruit may separate and the color can darken.
Can you freeze a plum smoothie?
Yes, freeze a plum smoothie in an airtight container, leaving room for expansion. Thaw it in the refrigerator and blend or shake it again, since freezing can separate the liquid and fruit. You can also freeze it in portions for later blending.
Can you add the plum pit to a plum smoothie?
No, remove every plum pit before making a plum smoothie. The hard pits are not meant to be blended into the drink and can damage a blender; cut the fruit around the pit and discard it.
Plum smoothie Vitamins & Minerals
Vitamins
Vitamin C
15.6mg · 17% DV
Vitamin K
10.8µg · 9% DV
B3
1.2mg · 8% DV
B5
0.31mg · 6% DV
Minerals
Copper
0.12mg · 13% DV
Potassium ⭐
372mg · 11% DV
Phosphorus
38mg · 5% DV
Manganese
0.1mg · 4% DV
Sodium
4.8mg · 0% DV
Plum smoothie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plum smoothie
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 smoothie?
A plum smoothie is made by blending pitted plums until smooth, usually with a little liquid such as water, milk or yoghurt. Ripe plums give it a sweeter, softer flavour, while sharper fruit makes a more tart drink; the exact mixture varies with the fruit and the style you prefer.
It is served cold as a quick breakfast or snack in many places, and works well when plums are in season. Its fruity, gently tangy taste and thick texture pair nicely with oats or a simple sandwich. Plums contribute vitamin C and potassium, along with some fibre. For a lighter version, blend the fruit with water or ice and skip added sweeteners.
How Nutritious Is Plum smoothie?
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 Plum smoothie Processed?
NOVA 2
Minimally 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 smoothie Contain Allergens?
No known major allergens
Which Diets Is Plum smoothie 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 smoothie Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.