Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍑
Unsweetened plum paste Calories
A concentrated fruit paste made from plums with no added sugar.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Unsweetened plum paste (20 g) has 36 calories. That works out to 180 calories per 100 g. It contains 9 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.8 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Unsweetened plum paste Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
36
KCAL / 20G
Carbs
9g
· 3% DV
Protein
0.3g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 3% · Fat 3%
Unsweetened plum paste nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.4 mg | 0% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 0.8 g | 3% |
| Protein | 0.3 g | 1% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Unsweetened plum paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 36 kcal |
| 1 teaspoon (small) | 7 g | 13 kcal |
| 1 slice (thin) | 15 g | 27 kcal |
| 1 piece (small) | 25 g | 45 kcal |
| 1 serving (medium) | 30 g | 54 kcal |
| 2 tablespoon (large) | 40 g | 72 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (whole) | 270 g | 486 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Unsweetened plum paste
What is unsweetened plum paste?
Unsweetened plum paste is plums cooked down into a thick, spreadable fruit paste without added sugar. It still contains the plums’ naturally occurring sugars, and its concentrated texture makes it different from fresh fruit.
How do you use unsweetened plum paste?
Spread unsweetened plum paste on toast, stir it into porridge or yogurt, or use it as a filling for pastries. Its concentrated plum flavor works well in small amounts, so add it gradually when mixing it into a recipe.
How do you make unsweetened plum paste?
To make unsweetened plum paste, remove the plum pits, cook the fruit until soft, then continue cooking until it thickens. The plums provide the flavor and sweetness, so added sugar is not needed.
How should you store unsweetened plum paste after opening?
Keep opened unsweetened plum paste in a sealed container in the refrigerator and use a clean spoon each time. For homemade paste, dividing it into smaller containers helps limit repeated exposure to air and handling.
Can you freeze unsweetened plum paste?
Yes, unsweetened plum paste freezes well. Portion it into airtight, freezer-safe containers so you can thaw only what you need; thaw a portion in the refrigerator and avoid refreezing it.
Does unsweetened plum paste contain sugar?
Yes, unsweetened plum paste contains the natural sugars in plums even though no sugar has been added. Cooking removes water and concentrates the fruit, so it is not equivalent to eating the same amount of fresh plums.
Can unsweetened plum paste replace sugar in baking?
Unsweetened plum paste can replace some sugar in baking, but it also adds moisture, fruit flavor, and bulk. Replacing sugar one-for-one may change a cake’s texture and sweetness, so recipes designed for fruit purées are a better starting point.
Is unsweetened plum paste the same as prune purée?
Not necessarily. Unsweetened plum paste is made from plums cooked into a thick spread, while prune purée is generally made from dried plums rehydrated and blended. Their flavor, moisture, and thickness can differ.
Is unsweetened plum paste good for constipation?
Unsweetened plum paste provides fruit fiber, and plums can support regular bowel movements. It is not a treatment for constipation; drinking enough fluids and eating a varied range of fiber-rich foods also matter.
Can people with diabetes eat unsweetened plum paste?
People with diabetes can include unsweetened plum paste in some meal plans, but its natural sugars and concentrated carbohydrates can affect blood glucose. Keep the portion in line with your individual plan and follow your diabetes clinician’s advice.
Unsweetened plum paste Vitamins & Minerals
Vitamins
Vitamin K
2µg · 2% DV
Vitamin C
1.1mg · 1% DV
B6
0.02mg · 1% DV
Vitamin E
0.14mg · 1% DV
Minerals
Copper
0.02mg · 2% DV
Potassium ⭐
66mg · 2% DV
Magnesium
3.2mg · 1% DV
Manganese
0.02mg · 1% DV
Sodium
0.4mg · 0% DV
Unsweetened plum paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened plum paste
To burn the 36 calories in 1 tablespoon (medium) (20 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 Unsweetened plum paste?
Unsweetened plum paste is made by cooking pitted plums until their natural juices reduce to a thick, spoonable spread, with no sugar added. Its sweetness comes from the fruit itself, and the finished paste can vary in colour and tartness depending on the plums used.
Spread it on toast or stir a little into porridge, yoghurt or a smoothie; it also pairs well with tahini and cheeses. In places where fruit preserves are common, it can be served at breakfast or as a simple accompaniment to bread and tea. It is concentrated fruit, so most of its energy comes from carbohydrates; a 100 g portion contains 45 g. A small spoonful adds plenty of flavour, or mix it into plain yoghurt for a milder serving.
How Nutritious Is Unsweetened plum paste?
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 Unsweetened plum paste 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 Unsweetened plum paste Contain Allergens?
No known major allergens
Which Diets Is Unsweetened plum paste 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
Unsweetened plum paste Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Compare Unsweetened plum paste
Foods Similar to Unsweetened plum paste
Have another question about Unsweetened plum paste?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.