Plums: Nutrition Facts

Calories in Plums and Their Health Benefits


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Plums come in a whole rainbow of colors, from almost-black, through purple and blue to green, red, and yellow. There is even a species that remains green when ripe (greengage plums). They vary in size from very small to three inches in diameter.

Dozens of varieties are known, but only a few are available for purchase. Fresh plums are available from June through October since their peak season is August and September.

Plum Nutrition Facts
Serving Size 1 Serving (100 g)
Per Serving% Daily Value*
Calories 30 
Calories from Fat 2 
Total Fat 0.2g0%
Monounsaturated Fat 0.1g 
Potassium 104mg3%
Carbohydrates 8g3%
Dietary Fiber 0.9g4%
Sugars 7g 
Protein 0.5g 
Vitamin A 4% · Vitamin C 10%
Calcium 0% ·
*Based on a 2,000 calorie diet

Think of plums as a less concentrated, lower calorie form of prunes, which are commonly used to prevent and treat constipation because of their fiber content. A single plum has about 30 calories, so it makes for a great grab-and-go snack. Pair with yogurt or half a handful of nuts to get some protein in there though, since the plum itself doesn't provide much. The protein will help to keep you full and satisfied.

Health Benefits of Plums

Plums are a good source of vitamin C, containing about 10 percent of the Recommended Daily Allowance (RDA) in one small serving. Vitamin C is an important water-soluble vitamin that is responsible for repairing cells, boosting immunity and slowing down the aging process.

Plums also contain soluble fiber, which is known for being cardio-protective and helpful in reducing bad cholesterol. 

In addition, plums contain, phytonutrients, particularly phenols, which have antioxidant effects. 

Plums, Prunes, and Sugar Plums

Prunes are produced by drying special plum varieties, usually the French Agen.

Interestingly, all prunes are plums, but not all plums are prunes.

Research has shown that many people respond better to the name dried plums, verse prune, therefore you'll often hear prunes being referred to as dried plums. California grows 99 percent of the U.S. supply of dried plums.

Sugar plums are not sugar-coated plums, rather, a small round candy of flavored boiled sugar.

Picking and Storing Plums

Plums often contain a white residue on the outside, similar looking to powder, which is referred to as "bloom." You'll most likely recall seeing this on grapes too. Bloom is a good sign because it acts as a natural protector during handling. Before consumption, it is important to rinse plums, but eating the bloom is not harmful.

Select plums that are free of nicks and blemishes. They should be even in color, appear to be plump and smell sweet. Avoid purchasing plums that are rock-hard. These types of plums may never fully develop the rich, juiciness of a fully ripe plum. Instead, pick plums that are slightly soft and give a little to the touch. If your plums are slightly hard, you can keep them at room temperature in a paper bag to continue to ripen (about on to two days), but once they are slightly soft at the end, you'll want to put them in the refrigerator to prevent them for over-ripening.

Fresh plums can keep in the refrigerator for about two to three days.

Plums can be frozen in freezer bags, either whole or cut up. They'll typically keep in the freezer for about 12 months.

You can also store plums in the freezer  as "plum sauce." Cook the plums down until the plum sauce is as thick as you like and freeze them in small, sealable containers.

Dried plums, also known as prunes, are available all year long. If you have diabetes and do decide to eat prunes, be sure to look at the serving size. Prunes are concentrated and have a large amount of sugar in a small serving. For example, three prunes contain about 75 calories and 18 g of carbohydrate (more than one slice of bread).


Healthy Ways to Prepare Plums

Plums are great to eat on their own. They also hold up well to a variety of cooking methods. Plums can be baked, grilled, poached, and used in making desserts, such as pies, cobblers or tarts. Plums are often used to make jams, preserves or sauces for meats and other cuisines. If you are looking to add color and flavor to your salad, slice up some plums and place them on top. Or chop up some plums to make a spicy salsa.

Recipes With Plums 

Get the scoop on how to whip up some delicious and nutritious plum recipes. Serve up your plums for breakfast, lunch, dinner, or snack.

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