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Plum

Fruit

Plum

A low-calorie stone fruit rich in antioxidants and digestive-supporting compounds.

A sweet and tart stone fruit with juicy flesh and smooth skin, available in a variety of colors ranging from yellow to deep purple.

low-calorie high-water fruit

Typical serving · 150g

Common varieties · Santa Rosa, Damson, Black, Red, Green Gage +1 more

80health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Plums are low-calorie, water-rich fruits with moderate fiber and natural sugars. They digest moderately fast due to high water content, but fiber and sorbitol slow the glycemic response. Satiety is moderate. Minimally processed when consumed fresh.

Varieties: Santa Rosa · Damson · Black · Red · Green Gage · Italian Prune

#plum#stonefruit#lowcaloriefruit#lowglycemicfruit#antioxidants#weightlossfood#digestivehealth#vitaminc#sorbitol

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

46kcal

Density 0.46 kcal/g

Protein

0.7g

Carbs

11.4g

Fat

0.3g

Fiber

1.4g

Sugar

9.9 g

Sodium

0 mg

Potassium

157 mg

Glycemic index

40

Glycemic load

5

Water content

87%

Standout compounds

Nutrient highlights

  • Vitamin C

    moderate

    Supports immune function and collagen synthesis

  • Vitamin K

    moderate

    Essential for blood clotting and bone metabolism

  • Anthocyanins

    high

    Reduces oxidative stress and inflammation

  • Sorbitol

    moderate

    Natural sugar alcohol that promotes digestive regularity

  • Fiber

    moderate

    Slows digestion and supports gut microbiome health

Wellness map

Health scores & processing

Weight loss
85
Satiety
65
Blood sugar
80
Gut health
75
Heart health
75
Fitness
60
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh plums are raw, unprocessed whole foods straight from nature.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Plums are generally safe, but conventional varieties may carry pesticide residues on the skin. Washing thoroughly reduces this risk significantly.

90safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues on skin

Safer choices

Organic plums to avoid skin pesticide exposure.

Prep tips

Rinse under running water and gently rub the skin to remove residues and dirt before eating.

Conventional plums frequently test positive for pesticide residues on the skin.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content allow for larger portions with fewer calories, promoting fullness.

  2. Blood sugar

    Low glycemic index means plums cause a slow, steady rise in blood sugar, making them suitable for glucose management.

  3. Fitness & energy

    Provides a quick natural sugar boost with minimal fat, useful for light pre-workout fuel.

  4. Gut health

    Contains dietary fiber and sorbitol which support healthy digestion and prevent constipation.

  5. Processing quality

    Whole, unprocessed food with intact cellular structure and nutrient matrix.

  6. Food safety

    Primary concern is pesticide residue on the skin; washing or choosing organic mitigates this.

  7. Common mistakes

    Confusing fresh plums with prunes which have vastly different calorie and sugar densities per serving.

  8. Best preparation

    Eaten raw with the skin on to maximize fiber and antioxidant intake.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-calorie sweet snack

    Satisfies sweet cravings with minimal calories and natural sugars.

  • Pre-workout light fuel

    Provides easily digestible carbohydrates for a quick energy boost.

  • Digestive aid

    Fiber and sorbitol help promote regular bowel movements and relieve bloating.

Balance sheet

Pros & cons

Upsides

  • Low in calories and energy density
  • Rich in antioxidants, especially in dark varieties
  • Low glycemic index supports stable blood sugar
  • Contains sorbitol for natural digestive relief
  • Convenient portable whole food snack

Trade-offs

  • Moderate fiber content compared to berries
  • Sorbitol can cause bloating or gas in sensitive individuals
  • Pesticide residues often concentrate on the skin

Fit check

Who is it for?

Great match

  • weight loss diets
  • blood sugar management
  • light pre-workout snacking
  • improving digestive regularity

Consider alternatives

  • strict ketogenic diets
  • fructose malabsorption
  • high-protein diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Plum

    This food

    Plum

    VS95% alike
    Peach

    Compare with

    Peach

    Peaches are slightly higher in calories and potassium, while plums offer more antioxidants in darker skin varieties.

    Plums are slightly lower in calories than peaches, but both are excellent low-glycemic fruit choices.

    Plum vs Peach
  • Plum

    This food

    Plum

    VS90% alike
    Nectarine

    Compare with

    Nectarine

    Nectarines are slightly higher in fiber, but plums have a lower glycemic index.

    Nectarines offer more fiber, but plums are slightly lower in calories and better for blood sugar control.

    Plum vs Nectarine
  • Plum

    This food

    Plum

    VS85% alike
    Apricot

    Compare with

    Apricot

    Apricots are lower in calories and higher in potassium, but plums provide more volume per calorie.

    Apricots are lower in calories, but plums offer more water volume for fullness.

    Plum vs Apricot
  • Plum

    This food

    Plum

    VS80% alike
    Cherry

    Compare with

    Cherry

    Cherries are higher in sugar and calories but offer stronger anti-inflammatory benefits; plums are better for weight loss.

    Plums are lower in sugar and calories than cherries, making them better for weight loss.

    Plum vs Cherry
  • Plum

    This food

    Plum

    VS75% alike
    Apple

    Compare with

    Apple

    Apples are higher in fiber and satiety, while plums are lower in calories and have a lower glycemic load.

    Apples provide more fiber and satiety, but plums are lower in calories and better for blood sugar.

    Plum vs Apple
  • Plum

    This food

    Plum

    VS70% alike
    Pear

    Compare with

    Pear

    Pears are significantly higher in fiber, but plums contain fewer calories and carbohydrates.

    Pears are higher in fiber for fullness, but plums are a lighter, lower-calorie choice.

    Plum vs Pear
  • Plum

    This food

    Plum

    VS65% alike
    Grape

    Compare with

    Grape

    Grapes are much higher in sugar and glycemic load; plums are superior for blood sugar control and weight loss.

    Plums are far lower in sugar and calories than grapes, offering better blood sugar control.

    Plum vs Grape
  • Plum

    This food

    Plum

    VS60% alike
    Prune

    Compare with

    Prune

    Prunes concentrate the fiber and sugar, making them higher in calories but better for digestion; fresh plums are better for weight loss.

    Fresh plums are low in calories and high in water, while prunes are calorie-dense and better for constipation relief.

    Plum vs Prune
  • Plum

    This food

    Plum

    VS70% alike
    Blueberry

    Compare with

    Blueberry

    Blueberries are higher in sugar and calories but slightly richer in some antioxidants; plums are better for low-calorie diets.

    Plums are lower in sugar and calories than blueberries, making them a better weight loss snack.

    Plum vs Blueberry
  • Plum

    This food

    Plum

    VS65% alike
    Blackberry

    Compare with

    Blackberry

    Blackberries are much higher in fiber and lower in sugar, making them superior for satiety and blood sugar, though plums are cheaper.

    Blackberries offer more fiber and less sugar than plums, providing better satiety and blood sugar control.

    Plum vs Blackberry

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are plums good for weight loss?

    Yes, plums are excellent for weight loss. They are very low in calories and high in water, which helps you feel full without consuming excess energy.

  • Do plums spike blood sugar?

    No, plums have a low glycemic index of about 40. They cause a slow, steady rise in blood sugar rather than a sharp spike.

  • Are plums good for constipation?

    Yes, plums contain both dietary fiber and sorbitol, a natural laxative, which help promote regular bowel movements.

  • What is the difference between a plum and a prune?

    A prune is simply a dried plum. Prunes have a much higher concentration of fiber, sugar, and calories per gram compared to fresh plums.

  • Should I eat plum skin?

    Yes, the skin contains a large portion of the fruit's fiber and antioxidants. Just be sure to wash it thoroughly to remove pesticide residues.

  • Can diabetics eat plums?

    Yes, diabetics can safely eat fresh plums in moderation due to their low glycemic load, which helps manage blood sugar levels.

  • Are plums anti-inflammatory?

    Yes, plums are rich in antioxidants like anthocyanins, particularly in darker varieties, which help reduce inflammation in the body.

  • How many calories are in a medium plum?

    One medium plum (about 66 grams) contains roughly 30 calories, making it a very light snack.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons