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Tart, lower-sugar immature damson plum with vitamin C.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
3 piece (medium) of Unripe damson plum (150 g) has 53 calories. That works out to 35 calories per 100 g. It contains 13.2 g of carbs, 1 g of protein, 0.3 g of fat and 2.7 g of fiber. Its 17.3 mg of Vitamin C covers 19% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 3 piece (medium) · 150 g
53
KCAL / 150G
Carbs
13.2g
· 5% DV
Protein
1g
· 2% DV
Fat
0.3g
· 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 89% · Protein 7% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 2.7 g | 10% |
| Protein | 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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| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 150 g | 53 kcal |
| 1 piece (mini) | 25 g | 9 kcal |
| 1 piece (extra small) | 35 g | 12 kcal |
| 2 piece (small) | 70 g | 25 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 100 g | 35 kcal |
| 1 cup (chopped) | 140 g | 49 kcal |
| 1 cup (whole) | 165 g | 58 kcal |
| 5 piece (large) | 250 g | 88 kcal |
Calculated from 35 calories per 100 g.
Yes, an unripe damson plum can be eaten raw after washing. It is firmer and much tarter than a ripe plum, so try a small amount first if you are not used to its sharp taste.
An unripe damson plum may soften at room temperature, but fruit picked very early may not become sweet. Leave it out briefly and check it regularly; refrigerate it once it reaches the texture you want.
An unripe damson plum has less developed sweetness and a sharper, more astringent taste than a ripe one. As it matures, its flesh generally softens and the flavor becomes less tart.
An unripe damson plum works well in cooked dishes where its tartness is useful, such as sauces, stewed fruit, or chutney. Cooking softens the firm flesh; taste the dish before adding sweetener.
Keep an unripe damson plum in the refrigerator if you want to slow further softening, and remove any bruised or moldy fruit. To let it soften first, leave it at room temperature and check it often.
Yes, wash and dry an unripe damson plum before freezing it. Removing the stone makes it easier to use later; thawed plums may be softer, so they are best suited to cooking rather than eating fresh.
It can bother some people, especially in larger amounts, because its sharp acidity may aggravate a sensitive stomach or reflux. Stop eating it if it causes discomfort, and try a small portion if you are prone to heartburn.
Yes, an unripe damson plum can add a tart note to savory sauces and cooked dishes. Its firm, sour flesh pairs better with seasoning and other ingredients than with recipes that depend on a naturally sweet ripe plum.
Yes, rinse an unripe damson plum thoroughly under running water before eating or cutting it. Discard fruit that is moldy or badly damaged, and do not use soap or detergent on the skin.
No, do not eat or crack the hard stone of an unripe damson plum. Eat the flesh around it and discard the stone; the kernel inside is not a snack and may contain naturally occurring cyanogenic compounds.
Vitamins
Vitamin C
17.25mg · 19% DV
Vitamin K
9.6µg · 8% DV
Vitamin E
0.68mg · 5% DV
B5
0.21mg · 4% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
236mg · 7% DV
Phosphorus
24mg · 3% DV
Manganese
0.08mg · 3% DV
Sodium
0mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 53 calories in 3 piece (medium) (150 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.
An unripe damson plum is a damson picked before it has ripened: the small plum variety is associated with Europe and western Asia, and its fruit is still firm and sharply tart at this stage. Unlike ripe damsons, which are often cooked into preserves or desserts, unripe ones are usually eaten fresh when available, or sliced into salads. Their brisk sourness pairs well with a little salt or with sweeter fruit.
It is a light, lower-sugar choice compared with a fully ripe plum, with 35 calories per 100 g, and it provides vitamin C. If you prefer a milder flavour, try it alongside yogurt or another creamy, cooling food; skip added salt if you want to keep the snack simple.
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.
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.
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.
No known major allergens
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
SATURATED
0.03g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.