Plum Nutrition Facts, Vitamins and Benefits

Plum benefits and place in a balanced diet

• A 100 g portion provides approximately 46 kcal; portion size and preparation affect total energy intake.
• Its approximately 87.2 g of water per 100 g contributes to total fluid intake.
• Its approximately 1.4 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 9.5 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• About 17 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
• About 6.4 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 6 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 157 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 7 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 16 mg of phosphorus per 100 g contributes to normal energy metabolism and the maintenance of normal bones and teeth.
• No single food prevents or treats disease. The nutritional value of plum depends on portion size, variety, ripeness and the overall eating pattern.

Plum nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 66 g reference serving.

How many calories are in Plum?

100 g (about 3.5 oz) provides approximately 46 kcal. A 66 g reference serving provides approximately 30.4 kcal. Values vary with variety, ripeness and preparation.

How to use Plum in the kitchen

Plum can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.