Plums
A juicy stone fruit with sorbitol and polyphenols that support regular digestion.
Nutrition per 100 g
Standardised to 100 g of plums for fair comparison. Typical serving: 1 plum (66 g) — 30 kcal per 66 g serving.
| Nutrient | Per 100 g | Per serving (66 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 45 kcal | 30 kcal | 100 kcal |
| Protein | 0.8 g | 0.5 g | 1.7 g |
| Carbohydrate | 11.4 g | 7.5 g | 25 g |
| Fat | 0.3 g | 0.2 g | 0.7 g |
| Fibre | 1.4 g | 0.9 g | 3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of plums, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (66 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 0 mg | 0 mg | 0% |
| Thiamin | 0.039 mg | 0.026 mg | 3% |
| Riboflavin | 0.15 mg | 0.099 mg | 12% |
| Niacin | 2 mg | 1.3 mg | 13% |
| Vitamin B6 | 0.29 mg | 0.19 mg | 17% |
| Minerals | |||
| Calcium | 44.1 mg | 29.1 mg | 3% |
| Iron | 0.75 mg | 0.5 mg | 4% |
| Magnesium | 43.5 mg | 28.7 mg | 10% |
| Phosphorus | 72.3 mg | 47.7 mg | 6% |
| Potassium | 788 mg | 520 mg | 17% |
| Sodium | 0.85 mg | 0.56 mg | <1% |
| Zinc | 0.42 mg | 0.28 mg | 4% |
| Copper | 0.27 mg | 0.18 mg | 30% |
| Manganese | 0.28 mg | 0.18 mg | 12% |
Source: USDA FoodData Central — Plums, dried (prunes), uncooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat plums?
- Sorbitol content helps with gentle regularity.
- Deep skin colour signals anthocyanin content.
- Portable and needs no preparation.
How to include it
- Eat ripe and fresh over the sink.
- Roast with a little honey for a warm dessert.
- Slice into a rocket and goat's cheese salad.
Things to consider
- Prunes (dried plums) are much higher in sugar and calories per gram.
- Large amounts of sorbitol can loosen stools.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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