Food Nutrient Profile - Plums

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Nutrients in 100 grams of Plums

Raw Plums (Prunus spp.).

Macros Ratio

Protein Fat Carbs
5%
5%
90%
100 g ▼

Macro Nutrients

Plums
Energy46 kcal
1.6%
Raw Plums provide 46kcal of Energy per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.28 g
0.29%
Raw Plums provide 0.28g of Fat per 100 grams, meeting 0.29% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.017 g
0.053%
Raw Plums provide 0.017g of Saturated Fat per 100 grams, meeting 0.053% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30 g
0%
Raw Plums provide 0g of Omega 3 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.044 g
0.26%
Raw Plums provide 0.044g of Omega 6 per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Plums provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate11.4 g
8.8%
Raw Plums provide 11.4g of Carbohydrate per 100 grams, meeting 8.8% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars9.9 g
13.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Plums provide 9.9g of Sugars per 100 grams, meeting 13.7% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose3.07 g
4.23%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Plums provide 3.07g of Fructose per 100 grams, meeting 4.23% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose5.07 g
%
Raw Plums provide 5.07g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose1.57 g
%
Raw Plums provide 1.57g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber1.4 g
3.7%
Raw Plums provide 1.4g of Fiber per 100 grams, meeting 3.7% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.7 g
1.25%
Raw Plums provide 0.7g of Protein per 100 grams, meeting 1.25% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Plums
Vitamin A17 μg
1.9%
RAE, retinol activity equivalents
Raw Plums provide 17μg of Vitamin A per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.028 mg
2.33%
Thiamine
Raw Plums provide 0.028mg of Vitamin B1 per 100 grams, meeting 2.33% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.026 mg
2%
Riboflavin
Raw Plums provide 0.026mg of Vitamin B2 per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.42 mg
2.6%
Niacin, nicotinic acid, niacinamide
Raw Plums provide 0.42mg of Vitamin B3 per 100 grams, meeting 2.6% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.14 mg
2.7%
Pantothenic acid
Raw Plums provide 0.14mg of Vitamin B5 per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.029 mg
2.23%
Pyridoxine
Raw Plums provide 0.029mg of Vitamin B6 per 100 grams, meeting 2.23% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B95 μg
1.25%
Folates and Folic Acid
Raw Plums provide 5μg of Vitamin B9 per 100 grams, meeting 1.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Plums provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C9.5 mg
10.6%
Ascorbic acid
Raw Plums provide 9.5mg of Vitamin C per 100 grams, meeting 10.6% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Plums provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.26 mg
1.73%
Tocopherols and Tocotrienols
Raw Plums provide 0.26mg of Vitamin E per 100 grams, meeting 1.73% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K6.4 μg
5.33%
Phytomenadione or phylloquinone
Raw Plums provide 6.4μg of Vitamin K per 100 grams, meeting 5.33% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Plums
Calcium6 mg
0.6%
Raw Plums provide 6mg of Calcium per 100 grams, meeting 0.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.057 mg
6.33%
Raw Plums provide 0.057mg of Copper per 100 grams, meeting 6.33% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride2 μg
0.05%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Plums provide 2μg of Fluoride per 100 grams, meeting 0.05% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron0.17 mg
2.13%
Raw Plums provide 0.17mg of Iron per 100 grams, meeting 2.13% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium7 mg
1.67%
Raw Plums provide 7mg of Magnesium per 100 grams, meeting 1.67% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.052 mg
2.26%
Raw Plums provide 0.052mg of Manganese per 100 grams, meeting 2.26% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus16 mg
2.3%
Raw Plums provide 16mg of Phosphorus per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium157 mg
4.6%
Raw Plums provide 157mg of Potassium per 100 grams, meeting 4.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0 μg
0%
Raw Plums provide 0μg of Selenium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium0 mg
0%
Raw Plums provide 0mg of Sodium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.1 mg
0.91%
Raw Plums provide 0.1mg of Zinc per 100 grams, meeting 0.91% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water87.2 g
2.36%
Raw Plums provide 87.2g of Water per 100 grams, meeting 2.36% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Plum Nutrition Facts: Key Nutrients in 100g of Plums

Discover the nutritional data of plums, including macro and micronutrients, in 100g of raw plums. Learn about the health benefits and nutritional value of this delicious fruit.

Discover the Nutritional Power of Raw Plums

When it comes to boosting your health with whole plant foods, raw plums are a fantastic choice. Let's dive into the rich array of vitamins, minerals, and macronutrients that you can find in just 100 grams of these delicious fruits.

Vitamins in 100 Grams of Raw Plums

Raw plums are a great source of Vitamin C, which is essential for a strong immune system and healthy skin. In addition to Vitamin C, plums also contain:

Though in smaller amounts, plums also provide:

However, plums do not contain Vitamin B12 or Vitamin D, so you'll need to source these from other foods or supplements.

Minerals in 100 Grams of Raw Plums

Plums are also a good source of several essential minerals:

In trace amounts, plums provide:

Plums do not contain Calcium, Fluoride, Selenium, or Sodium, so be sure to include other sources of these minerals in your diet.

Macronutrients in 100 Grams of Raw Plums

When it comes to macronutrients, plums shine with their carbohydrate content, providing a good amount of natural sugars and fiber:

While plums do contain a small amount of protein, they are virtually fat-free, with no saturated fat, Omega-3, or Omega-6 fatty acids. This makes them a light and refreshing option for those looking to manage their fat intake.

Conclusion

Incorporating raw plums into your diet can offer a variety of health benefits, thanks to their rich vitamin and mineral content. Whether you enjoy them as a snack, in a salad, or blended into a smoothie, plums are a delicious way to nourish your body with whole plant foods. So next time you're at the market, be sure to pick up some plums and enjoy their sweet, nutritious goodness!

Frequently Asked Questions about Plums

What are the health benefits of Plums?

Plums are a great source of vitamins, minerals, and antioxidants. They are high in vitamin C, vitamin K, and fiber, which can help support a healthy immune system, bone health, and digestion. Plums also contain phytonutrients that have been linked to reducing inflammation and improving heart health.

Are there any potential risks or side effects of consuming Plums?

Plums are a nutritious fruit that can be a healthy addition to a vegan diet. However, consuming large amounts of plums may cause digestive issues such as bloating or diarrhea due to their high fiber content. It's important to enjoy plums in moderation as part of a balanced diet to avoid any potential discomfort.

Can I lose weight by eating more Plums?

Plums can be a healthy addition to a weight loss diet due to their high fiber content and low calorie count. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and varied diet, including a variety of fruits, vegetables, whole grains, and plant-based proteins.

Can I gain more muscles by eating more Plums if I train consistently?

While plums are a nutritious fruit that can be part of a balanced diet, they are not typically a food that is associated with muscle gain. To effectively build muscle, it is important to focus on consuming adequate protein from sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains, as well as engaging in consistent strength training exercises. Additionally, ensuring you are consuming enough calories overall and getting a good balance of macronutrients (protein, carbohydrates, and fats) is key for muscle growth.

Can I eat Plums if I have diabetes?

Yes, plums can be a good option for individuals with diabetes as they are low in glycemic index and can help regulate blood sugar levels. However, it is important to consume them in moderation as part of a balanced diet that includes a variety of fruits and vegetables.

Can I consume Plums if I am on a Keto diet?

Yes, you can consume plums in moderation while on a Keto diet. Plums are relatively low in carbs compared to other fruits and can be included as part of your daily carbohydrate intake. Just be mindful of portion sizes to stay within your daily carb limit.

Can I eat Plums if I am on a low fat diet?

Yes, plums are a great option for a low-fat diet as they are naturally low in fat and calories. They are also a good source of fiber, vitamins, and minerals, making them a healthy choice for a balanced diet. Just be mindful of portion sizes as they do contain natural sugars.

What is the environmental impact of producing Plums?

The environmental impact of producing plums is relatively low compared to other fruits. Plums require less water and land compared to other crops, and they also have a shorter growing season which can reduce the overall environmental footprint. However, it's important to consider factors such as transportation and packaging when assessing the environmental impact of any food product. Overall, choosing locally grown and organic plums can help minimize the environmental impact of their production.




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