Plum: Calories, Nutrition Facts, and Health Benefits (2026)
A medium plum has 30 calories, 0.9 g fiber and 6.3 mg vitamin C. Full plum nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
A medium plum (66 g) contains 30 calories, 0.5 g protein, 7.5 g carbs, 0.9 g fiber, 6.5 g sugar, and 0.2 g fat. It is notable for its vitamin C content, providing 6.3 mg, which is 7% of the daily value, along with 104 mg of potassium. With a glycemic index of about 40 and a glycemic load of about 2, plums are a low-impact fruit choice.
This page explores the nutritional profile of plums, detailing their calorie content, fiber, and essential vitamins. Additionally, it examines their suitability for various dietary goals and their impact on blood sugar levels.
Plum Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutrients found in plums per serving size. This information is essential for understanding the health benefits of including plums in your diet.
Values are for 1 medium plum (66 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 30 | 46 | 2% |
| Protein | 0.5 g | 0.7 g | 1% |
| Carbohydrates | 7.5 g | 11.4 g | 3% |
| Fiber | 0.9 g | 1.4 g | 3% |
| Sugar | 6.5 g | 9.9 g | - |
| Fat | 0.2 g | 0.3 g | 0% |
| Vitamin C | 6.3 mg | 9.5 mg | 7% |
| Potassium | 104 mg | 157 mg | 2% |
| Vitamin K | 4.2 mcg | 6.4 mcg | 4% |
About 90% of plum calories come from carbohydrates, 5% from protein and 5% from fat.
Plum by Health Goal
The by-goal ratings section evaluates how plums fit into different dietary objectives. This can help you determine if plums align with your personal health goals.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Excellent | 30 calories per serving with 0.9 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 2 per serving |
| Immunity | Fair | Provides 6.3 mg vitamin C (7% DV) |
| Digestion | Fair | 0.9 g fiber per serving supports regularity |
| Heart health | Good | Potassium (104 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (0.5 g); best as a vitamin-rich choice, not a protein source |
Plum and Blood Sugar
Glycemic index: 40. Glycemic load: 2 per serving.
Plum has a glycemic index of about 40 and a glycemic load of around 2 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Plum Compares to Other Fruits
In the comparison table, plums are analyzed alongside other fruits to highlight their nutritional differences. This provides context for choosing fruits based on specific dietary needs.
| Fruit (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Plum | 46 | 9.9 | 1.4 | 9.5 |
| Peach | 39 | 8.4 | 1.5 | 6.6 |
| Apricot | 48 | 9.2 | 2.0 | 10.0 |
| Cherries | 63 | 12.8 | 2.1 | 7.0 |
Plum Myths, Checked
Plums and prunes are nutritionally identical , Misleading. Prunes are dried plums with far more concentrated sugar and calories per piece.
Plums are too sugary for a diet , False. A plum has only about 30 calories and a very low glycemic load of 2.
How to Track Plum
Fruit portions are easy to misjudge, and the difference between a medium plum and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log plum accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in a medium plum?
A medium plum contains 30 calories. This makes it a low-calorie fruit option, suitable for snacking without significantly impacting your daily caloric intake.
Is plum good for weight loss?
Plums can be beneficial for weight loss due to their low calorie and high fiber content. The 0.9 g of fiber per medium plum can help you feel full and satisfied.
Can people with diabetes eat plum?
People with diabetes can include plums in their diet, as they have a glycemic index of about 40. This low glycemic index indicates a minimal impact on blood sugar levels.
How much vitamin C is in plum?
Plums provide 6.3 mg of vitamin C per medium fruit, which is 7% of the daily value. This vitamin is important for immune function and skin health.
Is plum high in sugar?
Plums contain 6.5 g of sugar per medium plum. While this is a natural sugar, it is relatively low compared to many other fruits.
Are plums good for digestion?
Plums are good for digestion, providing 0.9 g of fiber per medium plum. Fiber is essential for maintaining healthy bowel movements and digestive health.
Key Takeaways
- A medium plum has 30 calories.
- Contains 0.9 g of fiber, aiding digestion.
- Provides 6.3 mg of vitamin C, 7% DV.
- Has a glycemic index of about 40.
- Low in sugar, with 6.5 g per plum.
- Rich in potassium, offering 104 mg.
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