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Common plum nutrition, glycemic index, calories, and serving size

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

Important nutritional characteristics for Common plum

Common plum
53 (low)
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)
Calories
46
75% Vitamin C
72% Vitamin A
61% Cryptoxanthin, beta
60% Sugar
57% Carotene, beta
Explanation: The given food contains more Vitamin C than 75% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Cryptoxanthin, beta, Sugar, and Carotene, beta.

Common plum Glycemic index (GI)

Source:

https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
53 (Italy), 24 (Canada)

53

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Macronutrients chart

12% 88%
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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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

Common plum nutrition infographic

Common plum nutrition infographic
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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%
Sodium
0 mg
TOP 100%
Selenium
0 µg
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%

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

0.017% 0.134% 0.044%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g

Carbohydrate type breakdown

1.57% 5.07% 3.07%
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 Common plum

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

All nutrients for Common plum per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 2% 88% 0.7g 4 times less than Broccoli
Fats 0% 85% 0.28g 119 times less than Cheese
Carbs 4% 46% 11.42g 2.5 times less than Rice
Calories 2% 89% 46kcal Equal to Orange
Starch 0% 100% 0g N/A
Fructose 4% 82% 3.07g 1.9 times less than Apple
Sugar 0% 40% 9.92g 1.1 times more than Coca-Cola
Fiber 6% 44% 1.4g 1.7 times less than Orange
Calcium 1% 88% 6mg 20.8 times less than Milk
Iron 2% 90% 0.17mg 15.3 times less than Beef
Magnesium 2% 89% 7mg 20 times less than Almond
Phosphorus 2% 90% 16mg 11.4 times less than Chicken meat
Potassium 5% 69% 157mg 1.1 times more than Cucumber
Sodium 0% 100% 0mg N/A
Zinc 1% 91% 0.1mg 63.1 times less than Beef
Copper 6% 77% 0.06mg 2.5 times less than Shiitake
Vitamin E 2% 70% 0.26mg 5.6 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 11% 25% 9.5mg 5.6 times less than Lemon
Vitamin B1 2% 83% 0.03mg 9.5 times less than Pea
Vitamin B2 2% 89% 0.03mg 5 times less than Avocado
Vitamin B3 3% 81% 0.42mg 23 times less than Turkey meat
Vitamin B5 3% 86% 0.14mg 8.4 times less than Sunflower seed
Vitamin B6 2% 88% 0.03mg 4.1 times less than Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 5% 53% 6.4µg 15.9 times less than Broccoli
Tryptophan 0% 96% 0.01mg 33.9 times less than Chicken meat
Threonine 0% 98% 0.01mg 72 times less than Beef
Isoleucine 0% 97% 0.01mg 65.3 times less than Salmon
Leucine 0% 98% 0.02mg 162.1 times less than Tuna
Lysine 0% 98% 0.02mg 28.3 times less than Tofu
Methionine 0% 97% 0.01mg 12 times less than Quinoa
Phenylalanine 0% 98% 0.01mg 47.7 times less than Egg
Valine 0% 98% 0.02mg 126.8 times less than Soybean
Histidine 0% 97% 0.01mg 83.2 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 92% 0.02g 346.8 times less than Beef
Monounsaturated Fat 0% 80% 0.13g 73.1 times less than Avocado
Polyunsaturated fat 0% 91% 0.04g 1072.1 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.
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