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Red Leaf Dried Plum Calories
Source of fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Red Leaf Dried Plum (38 g) has 91 calories. That works out to 240 calories per 100 g. It contains 24.3 g of carbs, 0.8 g of protein, 0.2 g of fat and 2.7 g of fiber. Its 22.6 µg of Vitamin K covers 19% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Red Leaf Dried Plum Nutrition Facts
Selected: 4 piece (medium) · 38 g
91
KCAL / 38G
Carbs
24.3g
· 9% DV
Protein
0.8g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Red Leaf Dried Plum nutrition facts table · 4 piece (medium) (38 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.76 mg | 0% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 2.7 g | 10% |
| Protein | 0.8 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 4 Pieces of Red Leaf Dried Plum?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 38 g | 91 kcal |
| 1 piece (small) | 8 g | 19 kcal |
| 2 piece (small) | 18 g | 43 kcal |
| 1 serving (medium) | 40 g | 96 kcal |
| 0.25 cup (chopped) | 43 g | 103 kcal |
| 6 piece (large) | 57 g | 137 kcal |
| 8 piece (large) | 76 g | 182 kcal |
| ½ cup (chopped) | 86 g | 206 kcal |
| 100 g | 100 g | 240 kcal |
Calculated from 240 calories per 100 g.
Frequently Asked Questions About Red Leaf Dried Plum
What does red leaf dried plum taste like?
Red leaf dried plum tastes sweet and tart, though the balance varies with the fruit and how ripe it was before drying. Drying concentrates its flavor, so it can taste more intense than the fresh plum.
How do you rehydrate red leaf dried plum?
Soak red leaf dried plum in warm water until it softens, then drain it. Use the softened fruit in compote, porridge, or cooking; soaking is helpful when the pieces feel too leathery to eat comfortably.
Does red leaf dried plum have a pit?
It may or may not: red leaf dried plum is sold both with pits and pitted. Check whole pieces before eating, since a plum that looks ready to eat is not necessarily pit-free.
How should you store red leaf dried plum?
Keep red leaf dried plum in a tightly sealed container in a cool, dry place away from sunlight. Moisture can encourage mold, so avoid leaving the fruit exposed or storing it while damp.
Can you make red leaf dried plum at home?
Yes. Wash ripe, sound plums, halve them, and remove the pits, then dry the pieces in a food dehydrator or a low oven until leathery rather than moist. Cool them before packing in an airtight container.
Is red leaf dried plum the same as a prune?
Not necessarily. Red leaf dried plum is dried plum, while “prune” usually refers to dried plums from particular varieties; the names do not guarantee the same cultivar, flavor, or texture.
How can you use red leaf dried plum in recipes?
Red leaf dried plum works in compote, oatmeal, baked goods, and savory dishes that pair fruit with grains or meat. If it is firm, soak it first so it softens and blends more evenly into the recipe.
Should you wash red leaf dried plum before eating it?
Rinse red leaf dried plum under running water if it looks dusty, then pat it dry before eating. Do not wash it before storing, because trapped moisture can make dried fruit spoil sooner.
Can red leaf dried plum help with constipation?
Red leaf dried plum can support bowel regularity because it contains fiber. Drink enough fluids as well, and do not rely on it as a treatment if constipation is persistent or severe.
Can people with diabetes eat red leaf dried plum?
People with diabetes may be able to include red leaf dried plum, but its concentrated carbohydrates can affect blood glucose. The suitable portion depends on an individual’s meal and medication plan, so ask a doctor or dietitian for personal guidance.
Red Leaf Dried Plum Vitamins & Minerals
Vitamins
Vitamin K
22.61µg · 19% DV
B2
0.07mg · 5% DV
B6
0.08mg · 5% DV
B3
0.71mg · 4% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
278mg · 8% DV
Manganese
0.11mg · 5% DV
Phosphorus
26mg · 4% DV
Sodium
0.76mg · 0% DV
Red Leaf Dried Plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Leaf Dried Plum
To burn the 91 calories in 4 piece (medium) (38 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 Red Leaf Dried Plum?
Red leaf dried plum is made by drying plums from a red-leaf variety, concentrating their flavour and giving them a pleasantly chewy texture. Depending on how they are dried, the pieces may be soft or a little firmer; their taste is typically sweet with a tart edge.
It works well as a snack on its own, alongside tea, or chopped into porridge, cereal and baked goods. Dried plums provide fibre and potassium, while their carbohydrates are concentrated into a smaller portion than in fresh fruit. A typical serving is about four medium pieces, or 38 g. Pair a few with plain yogurt or unsalted nuts for a more balanced snack.
How Nutritious Is Red Leaf Dried 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.
Is Red Leaf Dried Plum 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 Red Leaf Dried Plum Contain Allergens?
No known major allergens
Which Diets Is Red Leaf Dried 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
Red Leaf Dried Plum Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.07g
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Nutrition data compiled from USDA FoodData Central and scientific sources.