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Plums Calories
Source of fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Plums (130 g) has 60 calories. That works out to 46 calories per 100 g. It contains 14.8 g of carbs, 0.9 g of protein, 0.4 g of fat and 1.8 g of fiber. Its 12.4 mg of Vitamin C covers 14% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Plums Nutrition Facts
Selected: 2 piece (medium) · 130 g
60
KCAL / 130G
Carbs
14.8g
· 5% DV
Protein
0.9g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
1.8g
· 6% 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%
Plums nutrition facts table · 2 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 0.9 g | 2% |
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 Medium Plums?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 65 g | 30 kcal |
| 1 piece (small) | 50 g | 23 kcal |
| 1 piece (large) | 90 g | 41 kcal |
| 100 g | 100 g | 46 kcal |
| 2 piece (medium) | 130 g | 60 kcal |
| 1 serving (medium) | 150 g | 69 kcal |
| 1 cup (chopped) | 165 g | 76 kcal |
| 1 cup (diced) | 180 g | 83 kcal |
| 3 piece (medium) | 195 g | 90 kcal |
Calculated from 46 calories per 100 g.
Frequently Asked Questions About Plums
Do plums help with constipation?
Yes, plums provide fiber that can support regular bowel movements. Fresh plums may help, while prunes—dried plums—are often more effective because drying concentrates their fiber and sorbitol. Drink water alongside them.
Are plums good for people with diabetes?
Yes, many people with diabetes can include whole plums in a balanced eating plan. Their low glycemic index does not mean portion size is irrelevant, so consider your blood glucose response; ask your clinician for advice tailored to your treatment.
Are plums and prunes the same thing?
Prunes are dried plums, not a different fruit. Drying changes their texture and concentrates their natural sugars, fiber, and sorbitol, so fresh plums and prunes are used differently in cooking and may affect digestion differently.
Can you eat plum skin?
Yes, plum skin is edible and does not need to be peeled. Rinse the fruit under running water before eating it, and discard any bruised or moldy parts.
Should plums be refrigerated?
Refrigerate ripe plums to slow further softening and keep them fresh longer. Store them unwashed in a breathable container and rinse them just before eating; leave firm, unripe plums at room temperature first.
Will plums ripen after they are picked?
Yes, plums can continue to ripen after picking. Leave firm fruit at room temperature until it gives slightly when pressed, then refrigerate it to slow ripening. A paper bag can help speed the process.
Can you freeze plums?
Yes, plums freeze well for later use in cooking. Wash and dry them, remove the pits, and slice the fruit; freeze the pieces separately on a tray before transferring them to a sealed freezer container. Thawed plums will be softer.
Do you need to wash plums before eating them?
Yes, rinse plums under running water before eating, even if you plan to peel them. Washing before cutting also helps keep dirt on the skin from transferring to the flesh. Do not use soap or detergent.
Why are some plums so sour?
Plums are often especially sour when picked before they are fully ripe. As they ripen, they usually become softer and sweeter; varieties also differ naturally in how tart they taste.
Can you eat a plum pit?
No, do not crack open and eat a plum pit’s kernel. The kernel contains compounds that can release cyanide when chewed. Remove the pit and discard it when preparing or eating plums.
Plums Vitamins & Minerals
Vitamins
Vitamin C
12.35mg · 14% DV
Vitamin K
8.32µg · 7% DV
B5
0.18mg · 4% DV
B3
0.55mg · 3% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
204mg · 6% DV
Phosphorus
21mg · 3% DV
Manganese
0.07mg · 3% DV
Sodium
0mg · 0% DV
Plums Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plums
To burn the 60 calories in 2 piece (medium) (130 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 Plums?
Plums are stone fruits, with a single hard pit and skin that ranges from green and red to deep purple. Their flavour varies by variety and ripeness: some are tart and firm, while fully ripe ones tend to be softer and sweeter. They are grown in many parts of the world and can be eaten fresh or cooked into compotes, jams and baked dishes.
Enjoy plums as a snack, slice them into breakfast bowls, or serve them with cheese and nuts. They provide fibre and vitamin C, with little fat. For a simple, lighter option, eat them fresh or stir chopped pieces into plain yoghurt or porridge.
How Nutritious Is Plums?
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.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plums Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.07g
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.