Plums Nutrition Facts

Plums: Nutrition Facts, Benefits, and Risks

Plums, a delectable and nourishing fruit, can be savored in their fresh, dried, or cooked forms. With their abundance of vitamins, minerals, and fiber, plum offer a wholesome option and have been associated with various health advantages.

Plums Nutrition Facts

NutrientAmount per medium plum (66g)Daily Value (DV) %
Vitamin C10mg17%
Vitamin A40IU2%
Plum Nutrition Facts value

Anthocyanins and polyphenols found in plum serve as effective antioxidants that safeguard the body against the harmful effects of free radicals.

Plums Nutrition Facts
Plums Nutrition Facts

Health Benefits of Plum

  • Enhanced digestive health: Plum possess a rich fiber content, promoting optimal digestion and maintaining the well-being of the digestive system. Additionally, the fiber aids in adding volume to stool, effectively preventing constipation.
  • Mitigated chances of heart disease: Plum encompass beneficial antioxidants that safeguard the heart against potential damage. Furthermore, plum serve as an excellent source of potassium, contributing to the reduction of blood pressure.
  • Enhanced regulation of blood sugar levels: Plum possess a low glycemic index, ensuring that blood sugar levels do not experience sudden spikes. This attribute renders plums a favorable choice for individuals with diabetes or prediabetes.
  • Diminished risk of cancer: Plum contain antioxidants that effectively shield the body against the development of cancer. Several studies have indicated that regular plum consumption may be linked to a reduced risk of specific types of cancer, including colon and breast cancer.
  • Alleviated inflammation: Plum encompass a variety of antioxidants and compounds that aid in the reduction of inflammation. Given that inflammation is believed to contribute to various chronic diseases such as heart disease, cancer, and arthritis, the inclusion of plum in one’s diet can be beneficial.


While plums are generally considered safe for consumption, individuals with specific medical conditions, such as kidney disease, should be cautious about their intake. Due to their high potassium content, it is recommended that those with kidney disease consult with their physician before incorporating plums into their diet.

How to Eat Plum

There are various ways to consume plum, including fresh, dried, or cooked. Fresh plum can be consumed as a standalone fruit, incorporated into salads, or blended into smoothies. Dried plums, commonly referred to as prunes, can be enjoyed as a snack or utilized in baked goods. Cooked plums can be utilized in a variety of desserts, such as pies, tarts, and other sweet treats.

Here are some tips for incorporating plum into your diet:

  • Add fresh plum to your breakfast cereal or yogurt.
  • Pack a handful of dried plum for a healthy snack.
  • Add plum to your favorite salad recipe.
  • Use plum in place of other fruits in baked goods, such as muffins and cakes.
  • Make a plum smoothie for a refreshing and nutritious drink.


Plums, a delectable and nourishing fruit, offer a multitude of culinary possibilities. Rich in vitamins, minerals, fiber, and antioxidants, they are associated with numerous health advantages. When seeking a wholesome and delightful snack or a complement to your meals, plums emerge as an excellent option.


Q: How to store plum?

A: Plum can be stored at room temperature for a few days. If you need to store them for longer, you can refrigerate them for up to a week.

Q: Can diabetics eat plum?

A: Yes, diabetics can eat plums. It have a low glycemic index, which means that they do not cause a rapid spike in blood sugar levels. This makes them a good choice for people with diabetes or prediabetes.

Q: Are plums good for weight loss?

A: It are a low-calorie, high-fiber fruit that can be a good addition to a weight loss diet. Fiber helps to keep you feeling full and satisfied after eating, which can help you to eat less overall.

Scarlett Johansson

Hi there! I'm Scarlett, a passionate dietitian and nutrition enthusiast. Join me on a journey to discover the science of healthy eating and practical tips for a balanced lifestyle. Let's nourish our bodies, one bite at a time! 🍏🥑 #NutritionNerd #HealthyLiving

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