Plum: Calories and Nutrition Analyse



How many calories in plum?

Plum - calories, kcal

Nutrition Facts

Plum
Serving size:
medium size plum (45 g)  change
medium size plum (45 g) (45g)cup, pitted (252g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
21

% Daily Value

Total Fat 0.13g
0%

Cholesterol 0mg
0%

Sodium 0.45mg
0%

Total Carbohydrates 5.14g
2%

Dietary Fiber 0.63g
2%

Protein 0.32g
1%

Vitaminium C 4.28mg
5%

Calcium 2.7mg
0%

Iron 0.08mg
0%

Potassium 70.65mg
2%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in plum
90% CARBS
5% PROTEIN
5% FAT

100g of plums contain about 46 calories (kcal).
Calories per: ounce | one plum | cup, pitted

For instance, a medium size plum (45 g) contain about 21 calories.

This is about 1% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 21 kcal actually is, keep in mind that the calorie content of plum is similar to that of, for example:

  • 1 cube of sugar

Take a quick look at the tables below for detailed information about plum nutrition.

medium size plum (45 g) has 21 kcal. For burning these calories you have to:
Bike3 min.Bike
Horse ride4 min.Horse ride
Play tennis2 min.Tennis
Run2 min.Run
Swim2 min.Swim
Calories in Plum Compared with Others in Fruits Category

100g of Plum

Nutrition

  • Calories46
  • Carbs Total11.42 g
  • Dietary fiber1.4 g
  • Fat0.28 g
  • Protein0.7 g

Vitamins

  • Vit A345 IU
  • Vit B1 (Thiamine)0.028 mg
  • Vit B2 (riboflavin)0.026 mg
  • Vit B3 (Niacin)0.417 mg
  • Vit B50.135 mg
  • Vit B60.029 mg
  • Vit B9 (Folic acid)5 mcg
  • Vit C9.5 mg
  • Vit E0.26 mg
  • Vit K6.4 mg

Minerals

  • Potassium157 mg
  • Phosphorus16 mg
  • Magnessium7 mg
  • Calcium6 mg
  • Sodium1 mg
  • Iron0.17 mg
  • Zink0.1 mg
  • Beta karoten190 mg

Discover the Nutritional Powerhouse of Plums

Plums are not just a juicy treat to relish during the summer months; they are also a nutritional powerhouse packed with a variety of vitamins and minerals essential for your health. Whether you're looking to maintain a healthy diet or simply enjoy a sweet, low-calorie snack, plums offer a wealth of benefits that cater to both your taste buds and your body's needs.

Plum Calories and Nutritional Profile

One of the most appealing aspects of plums is their low-calorie content. With just 46 calories per fruit, plums are a perfect snack for anyone monitoring their calorie intake. But don't let the low calorie count fool you; plums are rich in nutrients that play a crucial role in your overall health.

Carbs in Plum

Plums are primarily composed of carbohydrates, with a total of 11.42 grams per fruit. However, these are mostly healthy carbs, including dietary fiber which amounts to 1.4 grams. This fiber is essential for maintaining a healthy digestive system and contributing to a feeling of fullness, which can aid in weight management.

Protein and Fat in Plum

While not a significant source of protein, with only 0.7 grams per fruit, plums do provide a small amount that contributes to the building and repair of body tissues. As for fats, plums contain a minimal amount of 0.28 grams, making them an excellent choice for a low-fat diet.

Vitamins and Minerals Galore

Plums are a treasure trove of vitamins and minerals. They are an excellent source of vitamin A (345 IU), crucial for maintaining healthy vision and immune function. The vitamin C content (9.5 mg) in plums helps in the repair of tissues and the enzymatic production of certain neurotransmitters. Moreover, plums are rich in potassium (157 mg), which is vital for heart health and proper muscle and nerve function.

Other notable nutrients in plums include:

  • Iron (0.17 mg): Essential for the formation of red blood cells and transportation of oxygen throughout the body.
  • Magnesium (7 mg) and Phosphorus (16 mg): Important for bone health.
  • Zinc (0.1 mg): Plays a role in immune function and wound healing.
  • Vitamins B1, B2, B3, B5, B6, and B9: Crucial for energy production and brain health.

The Role of Plums in a Healthy Diet

Incorporating plums into your diet can offer numerous health benefits. Their low calorie and fat content make them an ideal snack for weight management, while their fiber content can help improve digestive health. The variety of vitamins and minerals found in plums support everything from bone health to the immune system, making them a valuable addition to any diet.

Whether you enjoy them fresh, dried, or as part of a recipe, plums are a delicious way to boost your nutritional intake. So, the next time you're looking for a healthy snack that doesn't skimp on flavor, consider reaching for a plum.

How many calories are there in 1, 2, 3, or 5 servings of plums?

  • Medium size plum (45 g)21 kcal
  • Plum cup, pitted (252g)116 kcal
  • Ounce (oz) of plums13 kcal
  • Half of medium size servings of plum10.5 kcal
  • Small size serving of plum (36g)16.8 kcal
  • Big size plum (59g)27.3 kcal
  • Two medium size servings of plums42 kcal
  • Three medium size servings of plums63 kcal
  • Four medium size servings of plums84 kcal
  • Five medium size servings of plums105 kcal
Plum - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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