Plum Nutrition Facts

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Plum
Plum

About Plum – A Juicy, Wholesome Treat Cloaked in a smooth, glossy skin, and available in a marvelous spectrum of colors ranging from inky purple right down to pure white – the plum is a mouth watering treat to tuck into. Like all drupe fruits, plums also contain a hard seed at their core.

This succulent fruit is available in up to 2000 varieties! To simplify things a bit, we will classify these varieties of plums into 6 broad categories. These categories comprise of the wild plums, ornamental plums, damson plums, Japanese plums, American plums and European or garden plums. These various plum types basically differ in size and color.


This versatile fruit can be enjoyed in various ways, in both its dried and fresh form. And before we explore the nutritional and health benefits of plums, here’s a little piece of information that you might not have known- prunes are dried plums!

Plums Nutritional Information

Plums are chock full of vitamins and nutrients. 66 grams of the fruit, which is about the weight of an average plum, contains an impressive 10.4% of Vitamin C, 5.2% of Vitamin K, 4.5% of Vitamin A, 3.6% of Fiber and 2.9% of Potassium.
Looking for ways to cut down on your daily calorie intake? Add this delicious, wholesome, low calorie fruit to your diet plan, pronto. One plum only has 30 calories!

Health Benefits of Plum Fruit

Plums are not only favored because of their juicy, tender pulp but also because of the incredible health benefits that they provide to the body.

A Powerhouse Of Antioxidants

Plums, in both fresh and dried forms, are a rich source of the two phytonutrients, neochlorigenic and chlorogenic acid. Their effects as powerful antioxidants are well recognized. 


The benefits of consuming antioxidant rich food has been getting quite a bit of attention lately. And for good reason! Antioxidants actively protect the body from a host of diseases including, but not limited to, heart diseases, diabetes, several cancers and muscle and tissue degeneration.  Antioxidants also have anti aging effects and regular consumption of antioxidant rich food leads to younger, fresher looking skin.


Tired of taking prescription medicines that come with a host of side effects? Start consuming antioxidant rich foods to sooth allergies, arthritis pain, and asthma. Antioxidants also maintain and regulate the blood pressure, reducing the risks associated with high blood pressure. Have trouble sleeping or concentrating? Antioxidants hold the natural remedy to those problems!

Excellent Source of Vitamin C!

Plums and prunes deliver a healthy dose of vitamin C. Wondering why you need to stock up on this vitamin? Vitamin C strengthens your immune system, saving you from the discomfort of viral infections such as the common cold and flu. Our body needs minerals as well as vitamins to function at its optimal level. Iron is an especially important mineral as it is needed by the body to make the oxygen carrying red blood cells. Vitamin C enhances the body’s absorption rate of iron thus reducing the risk of iron deficiency diseases such as anemia and constant body weakness and fatigue.
Vitamin C also reduces the risk of diabetic heart disease, atherosclerosis, asthma, colon cancer, rheumatoid and osteo-arthritis.

Good for the Eyes!

It is popularly believed that carrots are the key to sharp, long lasting vision. However, research has found that three servings of fruit daily keep age-related eye diseases such as macular degeneration at bay. Additionally, plums also contain vitamin A (mostly in the form of beta carotene), which also works towards maintaining bright, strong eye sight.

Enhances the Digestive Process.

Plums are a rich source of dietary fiber. This roughage not only regulates the body’s bowel movements but also prevents constipation. Plums are also recommended for those who suffer from cases of chronic constipation.

Possible Ways To Enjoy Plums

When buying plums, avoid the ones that are firm to touch as this means that they are unripe. Richly colored plums that feel slightly tender to touch are perfect and ready to eat. The skin should be glossy and smooth, without any blotches or bruises.

This succulent fruit can be eaten in various ways. Eat it fresh, or slice it up and add it to a fresh fruit salad, bowl of yoghurt or even cold breakfast cereal to pack that morning nutritional punch.


Plum jams and jellies can be made at home or bought from the local super market. Children are especially fond of these two plum products so take advantage of that and make sure that they get their daily dose of plum nutrients!

Health Concerns

Plums contain oxalates. Those that are suffering from, or are prone to gall bladder problems should refrain from eating plums.  A build up of oxalates can lead to the formation of painful gall bladed stones.