Know what’s on your plate
Plums
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 46 kcal —
- Protein 0.7 g 1%
- Carbohydrate 10 g 4%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 1.4 g 5%
- Sugars 9.9 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 17 µg 2%
- Vitamin C 9.5 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 0.26 mg 2%
- Vitamin K 6.4 µg 5%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.42 mg 3%
- Pantothenic acid (B5) 0.14 mg 3%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 5 µg 1%
- Vitamin B12 0 µg 0%
- Choline 1.9 mg 0%
Minerals
- Calcium 6 mg 0%
- Iron 0.17 mg 1%
- Magnesium 7 mg 2%
- Phosphorus 16 mg 1%
- Potassium 157 mg 3%
- Zinc 0.1 mg 1%
- Copper 0.06 mg 6%
- Manganese 0.05 mg 2%
- Selenium 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 46 | 0.7 g | 10 g | 0.3 g |
| 1 × cup, sliced | 165 g | 76 | 1.2 g | 17 g | 0.5 g |
| 1 × fruit (2-1/8" dia) | 66 g | 30 | 0.5 g | 6.6 g | 0.2 g |
| 2 × cup, sliced | 330 g | 152 | 2.3 g | 33 g | 0.9 g |
| ½ × cup, sliced | 82.5 g | 38 | 0.6 g | 8.3 g | 0.2 g |
| 3 × cup, sliced | 495 g | 228 | 3.5 g | 50 g | 1.4 g |
| 4 × cup, sliced | 660 g | 304 | 4.6 g | 66 g | 1.8 g |
Similar foods
- Red plumfresh45 kcal / 100 g
- Black plumpitted, raw46 kcal / 100 g
- Java-plumjambolan, raw60 kcal / 100 g
- Dried plumprunes205 kcal / 100 g
- Prune plumfresh43 kcal / 100 g
- Prunes199 kcal / 100 g
- Damsonsflesh and skin, raw, weighed with stones34 kcal / 100 g
- Apricotsraw48 kcal / 100 g
- Nectarinesraw44 kcal / 100 g
- Blueberryraw57 kcal / 100 g
Questions about Plums
How can you tell when a plum is ripe?
A ripe plum gives slightly when you press it gently near the stem and smells fragrant. If it is firm and unscented, leave it at room temperature for a day or two; avoid squeezing hard, as the skin bruises easily.
Do you need to peel plums before eating or cooking them?
No: wash them and eat them with the skin on, or halve them and remove the stone. For a smooth sauce, simmer the plums until soft and push the cooked fruit through a sieve if you want to remove the skins.
How do you keep plums fresh for longer?
Ripen firm plums at room temperature, then refrigerate ripe ones in a breathable bag and eat them within a few days. Wash them just before eating; excess moisture encourages them to spoil.
Can you freeze plums, and how do you prepare them?
Yes. Wash, halve and stone them, then freeze the halves in a single layer on a tray; once firm, transfer them to a sealed freezer bag. Use them straight from frozen in crumbles, compotes or smoothies.
What can you make with plums besides eating them fresh?
Bake halved plums in a crumble or tart, or simmer them with a little water until soft for a compote. They also work well in chutney with onion, vinegar and warming spices, or roasted alongside pork.
What flavours go well with plums?
Cinnamon, ginger, vanilla and star anise bring out their sweet-tart flavour; lemon or orange adds brightness. For savoury dishes, pair them with pork, duck or soft cheese, or add fresh slices to a salad with nuts.
Can you use plums instead of prunes in a recipe?
Fresh plums are not a direct swap for prunes: they contain much more water and are less concentrated in flavour. Use them in sauces or baking, allowing extra cooking time for the liquid to evaporate; for a closer substitute, use another dried fruit.
Are plums and damsons the same fruit?
Damsons are a type of plum, usually smaller, darker and more tart than the plums commonly eaten fresh. Their sharp flavour makes them especially good for jam, sauces and baking.
Source: USDA FoodData Central 169949 · per 100 g · carbohydrate per EU label, fibre excluded
