Calories in a Plum: Full Nutrition Breakdown
A medium plum has about 30 calories. See the complete nutrition breakdown by size with expert FAQ.
Plums are small, sweet stone fruits that come in a wide range of colors — from deep purple to red, yellow, and green. They are very low in calories and rich in antioxidants, particularly anthocyanins in dark-skinned varieties. Plums also provide vitamin C, vitamin K, and potassium.
Calories by size:
| Size | Weight | Calories | Carbs | Sugar | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| Small | ~55 g | 25 kcal | 7 g | 5 g | 0.8 g | 5% DV |
| Medium | ~66 g | 30 kcal | 8 g | 7 g | 0.9 g | 6% DV |
| Large | ~83 g | 38 kcal | 9 g | 8 g | 1.2 g | 8% DV |
| 100 g | 100 g | 46 kcal | 11 g | 10 g | 1.4 g | 10% DV |
Plums are about 87% water and have a low calorie density. The skin contains the highest concentration of antioxidants, so eating plums unpeeled is recommended. Dried plums (prunes) are a separate product with a very different nutrition profile.
Frequently Asked Questions (FAQ)
How many calories are in a medium plum?
A medium plum weighing about 66 grams contains approximately 30 calories. It provides 8 grams of carbohydrates, 7 grams of natural sugar, and about 1 gram of fiber. Plums are one of the lowest-calorie stone fruits, making them an easy addition to any diet.
What is the difference between plums and prunes?
Prunes are simply dried plums, typically made from the European plum variety. The drying process dramatically changes the nutrition profile: prunes have about 240 calories per 100 grams compared to 46 for fresh plums — roughly five times more calorie-dense. Prunes are much higher in fiber (7.1 g vs. 1.4 g per 100 g) and are well-known for their natural laxative effect due to their sorbitol and fiber content.
Are plums good for weight loss?
Plums are excellent for weight loss due to their very low calorie count — just 30 calories per medium fruit. Their natural sweetness satisfies cravings, and you can eat two or three plums for the same calories as a single banana. The water content (87%) provides volume and satiety.
Do plums have antioxidants?
Yes, plums are rich in antioxidants. Dark-skinned varieties contain high levels of anthocyanins, which have anti-inflammatory and cardioprotective properties. Plums also contain chlorogenic acid and neochlorogenic acid — antioxidants that may help reduce anxiety and have anticancer properties in laboratory studies.
How do you know when a plum is ripe?
A ripe plum yields slightly to gentle pressure, has a sweet fragrance at the stem end, and has a rich, uniform color. The surface should have a slight powdery bloom, which is natural and indicates freshness. Avoid plums that are rock-hard or have green tinges. Unripe plums can be ripened at room temperature in a paper bag for 1–2 days.
How many calories are in a medium plum?
What is the difference between plums and prunes?
Are plums good for weight loss?
Do plums have antioxidants?
How do you know when a plum is ripe?
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