Plum nutrition: calories, carbs, GI, protein, fiber, fats
Plums, raw
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
|
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 for selected serving | 76 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 17 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 38 mg |
Vitamin C ⓘHigher in Vitamin C content than 75% of foods
Vitamin A ⓘHigher in Vitamin A content than 72% of foods
Cryptoxanthin, beta ⓘHigher in Cryptoxanthin, beta content than 61% of foods
Sugar ⓘHigher in Sugar content than 60% of foods
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.
Plum Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1708IU of 5,000IU
34%
Vitamin E :
1.3mg of 15mg
8.6%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
47mg of 90mg
52%
Vitamin B1:
0.14mg of 1mg
12%
Vitamin B2:
0.13mg of 1mg
9.9%
Vitamin B3:
2.1mg of 16mg
13%
Vitamin B5:
0.67mg of 5mg
13%
Vitamin B6:
0.14mg of 1mg
11%
Folate:
25µg of 400µg
6.2%
Vitamin B12:
0µg of 2µg
0%
Choline:
9.4mg of 550mg
1.7%
Vitamin K:
32µg of 120µg
26%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
1.2 g of 50 g
1.2 g (2% of DV )
Fats:
Daily Value: 1%
0.5 g of 65 g
0.5 g (1% of DV )
Carbs:
Daily Value: 6%
18.8 g of 300 g
18.8 g (6% of DV )
Water:
Daily Value: 7%
143.9 g of 2,000 g
143.9 g (7% of DV )
Other:
0.6 g
0.6 g
Protein quality breakdown
Tryptophan:
45mg of 280mg
16%
Threonine:
50mg of 1,050mg
4.7%
Isoleucine:
69mg of 1,400mg
5%
Leucine:
74mg of 2,730mg
2.7%
Lysine:
79mg of 2,100mg
3.8%
Methionine:
40mg of 1,050mg
3.8%
Phenylalanine:
69mg of 1,750mg
4%
Valine:
79mg of 1,820mg
4.4%
Histidine:
45mg of 700mg
6.4%
Fat type information
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.22 g
Polyunsaturated fat:
0.07 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
2.6 g
Glucose:
8.4 g
Fructose:
5.1 g
Lactose:
0 g
Maltose:
0.13 g
Galactose:
0.23 g
Fiber content ratio for Plum
Sugar:
16 g
Fiber:
2.3 g
Other:
0.17 g
All nutrients for Plum per selected serving size (1 cup, sliced - 165g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 76kcal | 4% | 89% |
Equal to Orange
|
| Protein | 1.2g | 3% | 88% |
4 times less than Broccoli
|
| Fats | 0.46g | 1% | 85% |
119 times less than Cheese
|
| Vitamin C | 16mg | 17% | 25% |
5.6 times less than Lemon
|
| Net carbs | 17g | N/A | 46% |
5.4 times less than Chocolate
|
| Carbs | 19g | 6% | 46% |
2.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 12mg | 3% | 89% |
20 times less than Almond
|
| Calcium | 9.9mg | 1% | 88% |
20.8 times less than Milk
|
| Potassium | 259mg | 8% | 69% |
1.1 times more than Cucumber
|
| Iron | 0.28mg | 4% | 90% |
15.3 times less than Beef broiled
|
| Sugar | 16g | N/A | 40% |
1.1 times more than Coca-Cola
|
| Fiber | 2.3g | 9% | 44% |
1.7 times less than Orange
|
| Copper | 0.09mg | 10% | 77% |
2.5 times less than Shiitake
|
| Zinc | 0.17mg | 2% | 91% |
63.1 times less than Beef broiled
|
| Starch | 0g | 0% | 100% |
N/A
|
| Phosphorus | 26mg | 4% | 90% |
11.4 times less than Chicken meat
|
| Sodium | 0mg | 0% | 100% |
N/A
|
| Vitamin A | 569IU | 11% | 28% |
48.4 times less than Carrot
|
| Vitamin A RAE | 28µg | 3% | 45% | |
| Vitamin E | 0.43mg | 3% | 70% |
5.6 times less than Kiwifruit
|
| Manganese | 0.09mg | 4% | 66% | |
| Selenium | 0µg | 0% | 100% | |
| Vitamin B1 | 0.05mg | 4% | 83% |
9.5 times less than Pea raw
|
| Vitamin B2 | 0.04mg | 3% | 89% |
5 times less than Avocado
|
| Vitamin B3 | 0.69mg | 4% | 81% |
23 times less than Turkey meat
|
| Vitamin B5 | 0.22mg | 4% | 86% |
8.4 times less than Sunflower seed
|
| Vitamin B6 | 0.05mg | 4% | 88% |
4.1 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 11µg | 9% | 53% |
15.9 times less than Broccoli
|
| Folate | 8.3µg | 2% | 79% |
12.2 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.03g | 0% | 92% |
346.8 times less than Beef broiled
|
| Choline | 3.1mg | 1% | 95% | |
| Monounsaturated Fat | 0.22g | N/A | 80% |
73.1 times less than Avocado
|
| Polyunsaturated fat | 0.07g | N/A | 91% |
1072.1 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 96% |
33.9 times less than Chicken meat
|
| Threonine | 0.02mg | 0% | 98% |
72 times less than Beef broiled
|
| Isoleucine | 0.02mg | 0% | 97% |
65.3 times less than Salmon raw
|
| Leucine | 0.02mg | 0% | 98% |
162.1 times less than Tuna Bluefin
|
| Lysine | 0.03mg | 0% | 98% |
28.3 times less than Tofu
|
| Methionine | 0.01mg | 0% | 97% |
12 times less than Quinoa
|
| Phenylalanine | 0.02mg | 0% | 98% |
47.7 times less than Egg
|
| Valine | 0.03mg | 0% | 98% |
126.8 times less than Soybean raw
|
| Histidine | 0.01mg | 0% | 97% |
83.2 times less than Turkey meat
|
| Fructose | 5.1g | 6% | 82% |
1.9 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 76
% Daily Value*
0.71%
Total Fat
0.46g
0.13%
Saturated Fat 0.03g
0
Trans Fat
0g
0
Cholesterol 0mg
0
Sodium 0mg
6.3%
Total Carbohydrate
19g
9.2%
Dietary Fiber
2.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.2g
Vitamin D
0mcg
0
Calcium
9.9mg
0.99%
Iron
0.28mg
3.5%
Potassium
259mg
7.6%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
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.