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Plums Calories
Rich in vitamin C and fiber, low-calorie fruit
CALORIES
GI
POTASSIUM
FIBER
Plums Nutrition Facts
Selected: 100 g
46
KCAL / 100G
Carbs
11.4g
· 89%
Protein
0.7g
· 5%
Fat
0.3g
· 6%
Fiber
1.4g
Plums 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
Plums Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plums 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 Plums Contain Allergens?
No known major allergens
Which Diets Is Plums 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
Plums Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Plums
Plums — Frequently Asked Questions
How do you ripen plums at home?
Leave firm plums at room temperature, away from direct sunlight, for a few days. Placing them in a paper bag with a banana or apple can speed up ripening.
How long do ripe plums keep in the refrigerator?
Ripe plums usually keep well for about 3 to 5 days in the refrigerator. Remove any bruised, leaking, or mouldy fruit so it does not spoil the rest.
Can plums be frozen?
Yes. Wash, dry, pit, and slice them, then freeze the pieces in a single layer before transferring them to a sealed container or freezer bag.
Do plums need to be peeled before eating or cooking?
No, the skin is edible and adds colour and a slightly tart flavour. Peel them only if a recipe calls for an especially smooth purée, sauce, or compote.
Does cooking plums change their nutritional value?
Cooking can reduce some heat-sensitive vitamins, while fibre and minerals are largely retained. Adding sugar during cooking can make a plum dish much sweeter than the fresh fruit.
What foods pair well with plums?
Plums work well with yoghurt, oats, cinnamon, walnuts, almonds, and soft cheeses. Pairing them with yoghurt or nuts makes a more filling snack because those foods add protein or fat.
Can plums help with constipation?
Plums may support regular bowel movements as part of a diet with enough fluids and fibre. Dried plums are more commonly used for this purpose, but too much can cause loose stools or bloating.
Are fresh plums and prunes the same thing?
Prunes are dried plums, often made from specific plum varieties. Because the water has been removed, prunes have a more concentrated taste and can have a stronger effect on digestion.
Is it safe to eat a plum pit or the kernel inside it?
No. Do not eat the kernel inside a plum pit, as it can contain compounds that may release cyanide in the body; eat only the fruit flesh.
Who should be careful with plums?
People with irritable bowel syndrome or sensitivity to fermentable carbohydrates may find that plums trigger gas, cramps, or diarrhoea. Starting with a small serving is a practical way to assess individual tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.