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Purple plum Calories
Rich in antioxidants, low calorie, source of fiber
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Purple plum (65 g) has 30 calories. That works out to 46 calories per 100 g. It contains 7.4 g of carbs, 0.5 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 6.2 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Purple plum?
Purple plum is a fresh plum with smooth, deep-purple skin and juicy flesh. Plums grow in many regions and come in varieties that range from tart to distinctly sweet; the fruit softens as it ripens, while its skin often keeps a pleasant tang.
It is commonly eaten whole as a snack, sliced into fruit salads, or cooked into compote, jam and desserts. Choose a ripe one for a softer, sweeter bite, or pair a firmer plum with yoghurt or cheese. Purple plum is mostly water, with some fibre, and is relatively low in calories: 100 grams has 46 calories. Enjoy it fresh for a simple snack, or add it to breakfast for a naturally sweet, juicy contrast.
Purple 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%
Purple 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 Purple plum?
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.
Purple plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purple 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 Purple 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 Purple plum Contain Allergens?
No known major allergens
Which Diets Is Purple 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
Purple plum Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Purple plum
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Frequently Asked Questions About Purple plum
Are purple plums good for you?
Yes, purple plums provide fiber and antioxidant plant compounds. Eat them fresh as a snack, and wash the skin before eating; the deep-purple color comes from natural pigments found in the skin.
Do purple plums help with constipation?
Purple plums provide fiber, which can support regular bowel movements. Fresh plums are not as concentrated in sorbitol as prunes, so their laxative effect is usually milder; persistent constipation warrants medical advice.
How can you tell when a purple plum is ripe?
A ripe purple plum gives slightly when gently pressed and often smells fruity. Let firm plums soften at room temperature, and avoid fruit that is mushy, leaking, or visibly moldy.
Can you eat the skin of a purple plum?
Yes, purple plum skin is edible and does not need to be peeled. Rinse and rub the fruit under running water first; its faint whitish bloom is a natural surface coating, not necessarily residue.
How should you store purple plums?
Keep unripe purple plums at room temperature out of direct sunlight until they soften. Refrigerate ripe fruit to slow further ripening, then bring it briefly to room temperature before eating for fuller flavor.
Can you freeze purple plums?
Yes, purple plums freeze well for later use. Wash and dry them, remove the pits, and freeze the halves or slices in a sealed container; thawed plums become soft, so they work especially well in smoothies or baking.
Are purple plums different from prunes?
A prune is a plum that has been dried, while a purple plum is fresh fruit. Drying changes its texture and concentrates its sugars and fiber, so fresh and dried plums are not interchangeable portion for portion.
Do purple plums raise blood sugar?
Purple plums contain carbohydrates and can raise blood sugar, though eating whole fruit also provides fiber. If you have diabetes, consider the serving within your meal plan; a clinician or dietitian can tailor advice to your needs.
Should you wash purple plums before eating them?
Yes, wash purple plums under clean running water before eating, even if you plan to peel them. Gently rub the surface, then dry the fruit; soap and produce detergents are not needed.
Can you eat purple plum pits?
No, do not eat or chew purple plum pits. Cut along the fruit’s natural groove, twist the halves apart, and remove the hard pit before serving or using the plum in a recipe.
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Nutrition data compiled from USDA FoodData Central and scientific sources.