Plums, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 9.5 MG | 11% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 5 UG | 1% | |
| Choline, total | 1.9 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 17 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 6.4 UG | 5% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 6 MG | 0% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 7 MG | 2% | |
| Phosphorus, P | 16 MG | 1% | |
| Potassium, K | 157 MG | 3% | |
| Sodium, Na | 0 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.1 MG | 2% | |
| Selenium, Se | 0 UG | 0% |
Nutrition Highlights
- Very low in calories (46 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
About Plums, raw
These small, juicy fruits are known for their sweet-tart flavor and smooth, often deep purple skin. They belong to the stone fruit family and are typically enjoyed fresh during their peak season, though they can also be dried into prunes. A serving of 100 grams provides just 46 calories, making them a light and refreshing snack option. They offer a modest amount of dietary fiber—about 1.4 grams per 100 grams—which supports healthy digestion, and their natural sugars provide a quick source of energy without being overwhelming.
In the kitchen, they're incredibly versatile. Fresh, they can be eaten out of hand, sliced into fruit salads, or blended into smoothies. They also shine in both sweet and savory dishes—think plum tarts, compotes, or even chutneys that pair beautifully with roasted meats. Their juicy flesh and vibrant flavor make them a favorite for jams and preserves, while their nutrient profile, including small amounts of vitamin C and antioxidants, adds a healthful boost to any meal. Whether enjoyed raw or cooked, they bring both flavor and nutrition to the table.
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