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Plum nutrition: calories, carbs, GI, protein, fiber, fats

Plums, raw
*all the values are displayed for the amount of 100 grams
Plum

What Does 46 Calories or 100 Grams of Plum Look Like?

The photo below represents what 100 grams of plum looks like to help you visualize its weight and calories.

As you can see, one middle-sized plum comprised 100 grams or 46 calories.

One serving size of plum is 151 grams, which contains 70 calories accordingly.

Keep in mind that calorie numbers can vary depending on the season, fruit size, and ripeness.

Important nutritional characteristics for Plum

Plum
Glycemic index ⓘ Source:
53 (Italy), 24 (Canada)
Check out our Glycemic index chart page for the full list.
53 (low)
Glycemic load 8 (low)
Calories ⓘ Calories per 100-gram serving 46
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 10.02 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 NLEA serving (151 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.6 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 23mg
TOP 25% Vitamin C ⓘHigher in Vitamin C content than 75% of foods
TOP 28% Vitamin A ⓘHigher in Vitamin A content than 72% of foods
TOP 39% Cryptoxanthin, beta ⓘHigher in Cryptoxanthin, beta content than 61% of foods
TOP 40% Sugar ⓘHigher in Sugar content than 60% of foods
TOP 43% Beta Carotene ⓘHigher in Beta Carotene content than 57% of foods

Plum calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 46
Calories in 1 cup, sliced 76 165 g
Calories in 1 NLEA serving 69 151 g

Plum Glycemic index (GI)

Source:
53 (Italy), 24 (Canada)
Check out our Glycemic index chart page for the full list.
53

Plum Glycemic load (GL)

8

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 7% 5% 7% 14% 0% 3% 19% 7% 0% 2%
Calcium: 6 mg of 1,000 mg 1%
Iron: 0.17 mg of 8 mg 2%
Magnesium: 7 mg of 420 mg 2%
Phosphorus: 16 mg of 700 mg 2%
Potassium: 157 mg of 3,400 mg 5%
Sodium: 0 mg of 2,300 mg 0%
Zinc: 0.1 mg of 11 mg 1%
Copper: 0.057 mg of 1 mg 6%
Manganese: 0.052 mg of 2 mg 2%
Selenium: 0 µg of 55 µg 0%
Choline: 1.9 mg of 550 mg 0%

Mineral chart - relative view

Manganese
0.052 mg
TOP 66%
Potassium
157 mg
TOP 69%
Copper
0.057 mg
TOP 77%
Calcium
6 mg
TOP 88%
Magnesium
7 mg
TOP 89%
Phosphorus
16 mg
TOP 90%
Iron
0.17 mg
TOP 90%
Zinc
0.1 mg
TOP 91%
Choline
1.9 mg
TOP 95%
Selenium
0 µg
TOP 100%
Sodium
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Vitamin A: 345 IU of 5,000 IU 7%
Vitamin E : 0.26 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 9.5 mg of 90 mg 11%
Vitamin B1: 0.028 mg of 1 mg 2%
Vitamin B2: 0.026 mg of 1 mg 2%
Vitamin B3: 0.417 mg of 16 mg 3%
Vitamin B5: 0.135 mg of 5 mg 3%
Vitamin B6: 0.029 mg of 1 mg 2%
Folate: 5 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 6.4 µg of 120 µg 5%

Vitamin chart - relative view

Vitamin C
9.5 mg
TOP 25%
Vitamin A
345 IU
TOP 28%
Vitamin K
6.4 µg
TOP 53%
Vitamin E
0.26 mg
TOP 70%
Folate
5 µg
TOP 79%
Vitamin B3
0.417 mg
TOP 81%
Vitamin B1
0.028 mg
TOP 83%
Vitamin B5
0.135 mg
TOP 86%
Vitamin B6
0.029 mg
TOP 88%
Vitamin B2
0.026 mg
TOP 89%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

12% 85%
Protein:
Daily Value: 1%
0.7 g of 50 g
1%
Fats:
Daily Value: 0%
0.28 g of 65 g
0%
Carbs:
Daily Value: 4%
11.42 g of 300 g
4%
Water:
Daily Value: 4%
87.23 g of 2,000 g
4%
Other:
0.37 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 10% 3% 3% 2% 3% 3% 3% 3% 4%
Tryptophan: 9 mg of 280 mg 3%
Threonine: 10 mg of 1,050 mg 1%
Isoleucine: 14 mg of 1,400 mg 1%
Leucine: 15 mg of 2,730 mg 1%
Lysine: 16 mg of 2,100 mg 1%
Methionine: 8 mg of 1,050 mg 1%
Phenylalanine: 14 mg of 1,750 mg 1%
Valine: 16 mg of 1,820 mg 1%
Histidine: 9 mg of 700 mg 1%

Fat type information

9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g

Carbohydrate type breakdown

16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g

Fiber content ratio for Plum

87% 12%
Sugar: 9.92 g
Fiber: 1.4 g
Other: 0.1 g

All nutrients for Plum per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 46kcal 2% 89% Equal to OrangeOrange
Protein 0.7g 2% 88% 4 times less than BroccoliBroccoli
Fats 0.28g 0% 85% 119 times less than Cheddar CheeseCheddar Cheese
Vitamin C 9.5mg 11% 25% 5.6 times less than LemonLemon
Net carbs 10.02g N/A 46% 5.4 times less than ChocolateChocolate
Carbs 11.42g 4% 46% 2.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.17mg 2% 90% 15.3 times less than BeefBeef
Calcium 6mg 1% 88% 20.8 times less than MilkMilk
Potassium 157mg 5% 69% 1.1 times more than CucumberCucumber
Magnesium 7mg 2% 89% 20 times less than AlmondAlmond
Sugar 9.92g N/A 40% 1.1 times more than Coca-ColaCoca-Cola
Fiber 1.4g 6% 44% 1.7 times less than OrangeOrange
Copper 0.06mg 6% 77% 2.5 times less than ShiitakeShiitake
Zinc 0.1mg 1% 91% 63.1 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 16mg 2% 90% 11.4 times less than Chicken meatChicken meat
Sodium 0mg 0% 100% N/AWhite Bread
Vitamin A 345IU 7% 28% 48.4 times less than CarrotCarrot
Vitamin A RAE 17µg 2% 45%
Vitamin E 0.26mg 2% 70% 5.6 times less than KiwifruitKiwifruit
Selenium 0µg 0% 100%
Manganese 0.05mg 2% 66%
Vitamin B1 0.03mg 2% 83% 9.5 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 89% 5 times less than AvocadoAvocado
Vitamin B3 0.42mg 3% 81% 23 times less than Turkey meatTurkey meat
Vitamin B5 0.14mg 3% 86% 8.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.03mg 2% 88% 4.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 6.4µg 5% 53% 15.9 times less than BroccoliBroccoli
Folate 5µg 1% 79% 12.2 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.02g 0% 92% 346.8 times less than BeefBeef
Monounsaturated Fat 0.13g N/A 80% 73.1 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 91% 1072.1 times less than WalnutWalnut
Tryptophan 0.01mg 0% 96% 33.9 times less than Chicken meatChicken meat
Threonine 0.01mg 0% 98% 72 times less than BeefBeef
Isoleucine 0.01mg 0% 97% 65.3 times less than Salmon rawSalmon raw
Leucine 0.02mg 0% 98% 162.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.02mg 0% 98% 28.3 times less than TofuTofu
Methionine 0.01mg 0% 97% 12 times less than QuinoaQuinoa
Phenylalanine 0.01mg 0% 98% 47.7 times less than EggEgg
Valine 0.02mg 0% 98% 126.8 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 97% 83.2 times less than Turkey meatTurkey meat
Fructose 3.07g 4% 82% 1.9 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 46
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
4%
Total Carbohydrate 11g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 157mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Plum nutrition infographic

Plum nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.