Plum
Nutrition Information
| Nutrient / Component | Per 100 g | Per 1 Medium Plum (66 g) |
|---|---|---|
| Energy (Calories) | 46 kcal | 30.4 kcal |
| Water | 87.2 g | 57.6 g |
| Protein | 0.70 g | 0.46 g |
| Total Fat | 0.28 g | 0.18 g |
| Total Carbohydrates | 11.42 g | 7.54 g |
| Dietary Fiber | 1.4 g | 0.92 g |
| Total Sugars | 9.92 g | 6.55 g |
| — Glucose | 5.07 g | 3.35 g |
| — Fructose | 3.07 g | 2.03 g |
| — Sucrose | 1.57 g | 1.04 g |
| Potassium | 157 mg | 103.6 mg |
| Phosphorus | 16 mg | 10.6 mg |
| Calcium | 6 mg | 4.0 mg |
| Magnesium | 7 mg | 4.6 mg |
| Sodium | 0 mg | 0 mg |
| Iron | 0.17 mg | 0.11 mg |
| Copper | 0.057 mg | 0.038 mg |
| Vitamin C | 9.5 mg | 6.27 mg |
| Vitamin K | 6.4 µg | 4.22 µg |
| Vitamin A (RAE) | 17 µg | 11.2 µg |
| Beta-Carotene | 190 µg | 125.4 µg |
| Vitamin E (Alpha-Tocopherol) | 0.26 mg | 0.17 mg |
| Folate (B9) | 5.0 µg | 3.3 µg |
Description
Plums (Prunus domestica) are juicy stone fruits belonging to the Rosaceae family, widely celebrated for their sweet-tart flavor profile, smooth skin, and deep red, purple, or golden flesh. When analyzing plum nutritional value per 100g, fresh raw plums yield just 46 calories, 11.4 grams of total carbohydrates, and over 87% water content, categorizing them as an ideal low-calorie, hydrating snack for fat loss and metabolic wellness. A standard dietary serving—regularly logged as one medium plum (approx. 66 grams edible portion)—contributes only 30 calories and 7.5 grams of total carbohydrates, making them easy to incorporate into macro-controlled dietary regimens.
Carbohydrate Breakdown, Natural Sugars & Sorbitol Content
The caloric profile of plums is driven by naturally occurring simple sugars balanced with functional plant fibers and polyols. A single medium plum contains roughly 6.5 grams of total sugars—consisting of a natural balance of glucose, fructose, and sucrose—alongside 0.9 grams of dietary fiber (1.4g per 100g). In addition to dietary fiber, plums naturally contain sorbitol, a sugar alcohol that is slowly absorbed in the small intestine. Working synergistically with soluble pectin, sorbitol draws water into the colon to exert a gentle laxative effect and improve bowel regularity. Furthermore, fresh whole plums have a very low glycemic index (GI ~24 to 35) and a low glycemic load (~2 per whole fruit), ensuring stable post-meal blood sugar levels without sharp insulin spikes.
Essential Micronutrients: Vitamin C, Vitamin K & Electrolytes
Plums deliver essential vitamins and vital minerals necessary for systemic health:
Vitamin C (Ascorbic Acid): Providing 9.5 mg per 100g (around 6.3 mg per medium fruit), fresh plums contribute to immune cell activity, scavenge free radicals, and support enzymatic collagen biosynthesis for connective tissue repair and skin elasticity.
Vitamin K (Phylloquinone): Supplying roughly 4.2 µg per medium plum (6.4 µg per 100g), this fat-soluble micronutrient serves as an essential cofactor in blood coagulation cascades and osteocalcin carboxylation for bone mineral preservation.
Potassium & Hydration Support: Delivering 157 mg of potassium per 100g (over 103 mg in a single medium plum), this primary intracellular electrolyte aids vascular smooth muscle tone, assists in regulating fluid balance, and counteracts excess dietary sodium.
Trace Minerals: Plums provide measurable quantities of magnesium, phosphorus, copper, and non-heme iron, supporting everyday cellular energy pathways and enzyme activation.
Anthocyanins, Chlorogenic Acid & Cardioprotective Benefits
The rich reddish-purple pigmentation in darker plum varieties is driven by potent polyphenol bioflavonoids, specifically anthocyanins (such as cyanidin-3-glucoside and cyanidin-3-rutinoside), alongside chlorogenic acid and neochlorogenic acid. These antioxidant compounds neutralize reactive oxygen species (ROS), attenuate LDL cholesterol oxidation, and lower systemic inflammatory cytokines. Regular consumption of fresh whole plums supports endothelial blood vessel health, enhances gut microbiome diversity, and promotes metabolic longevity.
