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Red plum salad Calories
Contains fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Red plum salad (140 g) has 73 calories. That works out to 52 calories per 100 g. It contains 17.4 g of carbs, 1.1 g of protein, 0.4 g of fat and 2.5 g of fiber. Its 13.3 mg of Vitamin C covers 15% of the Daily Value. Its glycemic index is 39 (low), so it raises blood sugar slowly.
Red plum salad Nutrition Facts
Selected: 1 cup (chopped) · 140 g
73
KCAL / 140G
Carbs
17.4g
· 6% DV
Protein
1.1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 6% · Fat 4%
Red plum salad nutrition facts table · 1 cup (chopped) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 17.4 g | 6% |
| Fiber | 2.5 g | 9% |
| Protein | 1.1 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 Cup of Chopped Red plum salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 140 g | 73 kcal |
| 1 piece (whole) | 25 g | 13 kcal |
| 2 piece (whole) | 50 g | 26 kcal |
| 1 cup (diced) | 70 g | 36 kcal |
| 1 serving (small) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (medium) | 160 g | 83 kcal |
| 1 serving (large) | 240 g | 125 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Red plum salad
How do you make red plum salad?
To make red plum salad, wash and dry ripe but firm plums, remove the pits, and slice the fruit. Toss it with fresh herbs and a little lemon juice or olive oil, then serve promptly.
What goes in red plum salad?
Red plum salad has no single standard ingredient list beyond the plums themselves. Fresh mint or parsley, lemon juice, and nuts work well; some savory versions add greens or cheese.
Are red plums peeled for red plum salad?
No, you usually do not need to peel plums for red plum salad. Wash and dry the skins well before slicing; they add color and help the pieces hold their shape.
How ripe should plums be for red plum salad?
Choose ripe but firm plums for red plum salad. Very soft fruit can collapse when sliced and make the salad watery, while underripe plums may taste unpleasantly tart and firm.
How do you remove plum pits for red plum salad?
Cut each plum around the pit and twist the halves apart, then lift out the pit before slicing the fruit for red plum salad. Do not eat the pits.
How do you keep red plum salad from getting watery?
Dry the plums thoroughly after washing and use fruit that is still firm to keep red plum salad from getting watery. Add dressing and fresh herbs just before serving rather than letting the cut fruit sit.
Can you make red plum salad ahead of time?
Red plum salad is best assembled shortly before serving because cut plums release juice as they stand. If you need to prep ahead, refrigerate the sliced fruit covered and add the dressing and herbs at serving time.
Is red plum salad sweet or savory?
Red plum salad can be either sweet or savory; there is no single traditional formula. Honey and mint make a sweeter version, while leafy greens, herbs, or cheese give it a savory direction.
What goes well with red plum salad?
Red plum salad pairs well with grilled foods and light summer meals because its fruit brings a bright, tart contrast. A savory version can also accompany bread or a simple grain dish.
Can people with diabetes eat red plum salad?
People with diabetes can include red plum salad while accounting for the fruit and any added sweeteners in their meal plan. The suitable portion varies with individual needs, so ask your dietitian if you need tailored guidance.
Red plum salad Vitamins & Minerals
Vitamins
Vitamin C
13.3mg · 15% DV
Vitamin K
8.96µg · 7% DV
B5
0.2mg · 4% DV
B3
0.59mg · 4% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
220mg · 6% DV
Phosphorus
22mg · 3% DV
Manganese
0.07mg · 3% DV
Sodium
1.4mg · 0% DV
Red plum salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red plum salad
To burn the 73 calories in 1 cup (chopped) (140 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 plum salad?
Red plum salad brings chopped ripe red plums to the table as a simple fresh salad. Plums are enjoyed in season across many regions, eaten out of hand or combined with other fruit; here, their sweet-tart flavour and juicy flesh take centre stage, with the skin adding a little firmness.
Serve it chilled as a snack or light dessert, or alongside breakfast or tea. It provides fibre and vitamin C, and has 52 calories per 100 g. For a fresh finish, add a little mint; the plums are flavourful enough that you can leave out extra sweetener and let their natural tartness shine.
How Nutritious Is Red plum salad?
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 Red plum salad 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 plum salad Contain Allergens?
No known major allergens
Which Diets Is Red plum salad 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
Red plum salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.