Plums Nutrition Facts

Calories, fat, protein, and carbohydrate values for Plums.


There are 30 calories in Plums.


Nutrition Facts
Serving Size:


fruit (2-1/8″ dia) (66 grams)

Amount Per Serving
Calories from Fat 1.7
Calories 30

% Daily Value*

Total Fat 0.2 grams

Saturated Fat 0 grams

Trans Fat 0 grams
Polyunsaturated Fat 0 grams
Monounsaturated Fat 0.1 grams

Cholesterol 0 milligrams

Sodium 0 milligrams

Potassium 104 milligrams

Total Carbohydrates 7.5 grams

Dietary Fiber 0.9 grams

Sugars 6.5 grams
Protein 0.5 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Fruits > Fruits (Shelf-Stable)

How long would it take to burn off 30 KCal?
Walking (3mph) 8 minutes
Running (6mph) 3 minutes
Bicycling (10mph) 4 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Plums are a popular fruit known for their juicy flesh, sweet flavor, and vibrant colors. They belong to the Prunus genus, which also includes peaches, nectarines, and apricots. In addition to being a delicious snack, plums offer a number of health benefits. In this article, we will explore the characteristics, benefits, and drawbacks of plums and why they should be a part of your healthy diet.

Plum Features

Plums come in several varieties, each with its own unique characteristics. They are generally round or oval in shape, with a smooth skin that can range in color from deep purple to red, yellow or green. The flesh of the plum is juicy and tender, with a sweet and slightly tart flavor. The size of plums can vary, but they are typically about 2-1/8 inches in diameter.

Plum Benefits

  1. Nutritious: Plums are low in calories but packed with essential nutrients. They are a good source of vitamins, including vitamin A and vitamin C, which are important for maintaining a healthy immune system and promoting skin health.
  2. Fiber: Plums are rich in fiber, with 0.9 grams per serving. Fiber plays an important role in digestive health by promoting regular bowel movements and preventing constipation. It can also help control blood sugar levels and support weight management.
  3. Antioxidants: Plums are loaded with antioxidants such as phenolic compounds and vitamin C, which help protect the body from oxidative stress and reduce the risk of chronic diseases such as heart disease and certain types of cancer.
  4. Hydration: With their high water content, plums can contribute to your daily hydration needs. Staying hydrated is essential for maintaining overall health and supporting proper bodily functions.
  5. Eye Health: Plums contain vitamins A and C, both of which are beneficial for eye health. Vitamin A is essential for good vision, while vitamin C helps protect the eyes from oxidative damage.
  6. Heart Health: Plums are a heart-healthy fruit. They are low in saturated fat and cholesterol, and their fiber content can help maintain healthy cholesterol levels. In addition, the potassium in plums supports heart health by helping to regulate blood pressure.

Disadvantages of plums

While plums have numerous health benefits, it’s important to be aware of some potential drawbacks:

  1. Sugar content: Plums contain natural sugars, with 6.5 grams of sugar per serving. While these sugars are naturally occurring and accompanied by fiber, people with diabetes or on a low-sugar diet should consume plums in moderation and consider monitoring their blood sugar levels.
  2. Potential for allergic reactions: Some people may be allergic to plums or other fruits in the Prunus genus. If you experience symptoms such as itching, swelling, or difficulty breathing after eating plums, you should consult a health care professional.
  3. Pesticide Residues: Like many fruits, plums may contain pesticide residues if not grown organically. Washing plums thoroughly before consumption may help reduce exposure to these residues.

Include plums in your diet

Plums can be enjoyed in many ways. They can be eaten fresh as a snack, added to fruit salads, or used in desserts, jams, and baked goods. When choosing plums, look for those that are firm but slightly tender to the touch, with bright colors and a sweet aroma.
To incorporate plums into your diet, consider the following:

  • Slice plums and add to yogurt or oatmeal for a nutritious and flavorful breakfast.
  • Mix plums with other fruits for a refreshing summer fruit salad.
  • Use plums as a topping for pancakes or waffles.
  • Add plums to smoothies for a burst of natural sweetness.
  • Bake plums into pies, tarts or crumbles for a delicious dessert.


Plums are a versatile and nutritious fruit that can be enjoyed as part of a healthy diet. With their rich flavor, high nutritional value, and numerous health benefits, plums offer a delicious way to incorporate more fruit into your daily routine. Remember to consume plums in moderation, be aware of potential allergies, and choose organic options when possible to minimize exposure to pesticide residues. So go ahead and enjoy the goodness of plums while reaping their many health benefits.

Questions and Answers

Are plums high in calories?

Plums are relatively low in calories. One plum contains about 30 calories, making it a great choice for those watching their calorie intake.

Can prunes help with digestion?

Yes, plums are rich in fiber, which can help with digestion. The fiber in plums promotes regular bowel movements and helps prevent constipation. Including plums in your diet can contribute to a healthy digestive system.

Are plums good for people with diabetes?

While plums contain natural sugars, they also provide fiber, which can help regulate blood sugar levels. However, people with diabetes should consume plums in moderation and be mindful of their overall carbohydrate intake. It’s a good idea to consult a healthcare professional or registered dietitian for personalized advice.

Can prunes be consumed by people with allergies?

Plums belong to the genus Prunus, and some people may be allergic to fruits in this family. If you have a known allergy to peaches, apricots, or cherries, you may be allergic to plums. If you experience symptoms of an allergic reaction, such as itching, swelling, or difficulty breathing, it’s important to seek medical attention.

Are organic prunes a better choice?

Choosing organic plums may be a good option to minimize exposure to pesticide residues. Organic farming practices limit the use of synthetic pesticides and fertilizers. However, if organic options are not readily available or affordable, washing conventionally grown plums thoroughly before consumption can help reduce pesticide residue levels.