Plum
Categories
| Macros | per 100 g |
|---|---|
| Calories | 46 kcal |
| Protein | 0.6 g |
| Fat | 0.0 g |
| Carbs | 11.4 g |
Plum is a stone fruit eaten raw out of hand, sliced into fruit salads, or cooked into jams, sauces and baked goods. Per 100 g, a raw plum provides 46 kcal, 0.6 g of protein, 0 g of fat, 11.4 g of carbohydrates and 2 g of dietary fibre, with the bulk of the carbohydrate coming from sugars (9.9 g). Notable micronutrients include 167 mg of potassium, 17 mcg of vitamin A and 6.4 mcg of vitamin K per 100 g, along with 4 mg of vitamin C. No glycemic index value is available for raw plum. Plums fit a wide range of dietary patterns, including vegan, vegetarian, gluten-free, dairy-free, paleo, keto and Mediterranean.
How many calories in a plum?
A raw plum contains 46 kcal per 100 g. A medium plum weighs around 65–70 g, putting a single fruit at roughly 30–32 kcal.
How much potassium is in a plum?
Raw plums contain 167 mg of potassium per 100 g, making them a decent everyday contributor to potassium intake. A medium plum delivers around 110 mg.
Is plum keto-friendly?
Plums appear on the keto diet list in this data, though at 11.4 g of carbohydrates per 100 g they should be eaten in small portions to stay within typical daily carb limits. A single small plum (around 50 g) contributes roughly 5.7 g of net carbs.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 46.0 kcal |
| Protein | 0.60 g |
| Fat | 0 g |
| Carbs | 11.4 g |
| Sugars | 9.9 g |
| Fiber | 2.0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 6.0 mg |
| Iron | 0.17 mg |
| Magnesium | 7.0 mg |
| Phosphorus | 16.0 mg |
| Potassium | 167 mg |
| Sodium | 0 mg |
| Zinc | 0.10 mg |
| Copper | 0.057 mg |
| Manganese | 0.060 mg |
| Selenium | 0 mcg |
| Iodine | 0.10 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 17.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 4.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.26 mg |
| Vitamin K | 6.4 mcg |
| Thiamin (B1) | 0.028 mg |
| Riboflavin (B2) | 0.026 mg |
| Niacin (B3) | 0.40 mg |
| Pantothenic acid (B5) | 0.14 mg |
| Vitamin B6 | 0.029 mg |
| Folate (B9) | 1.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 1.9 mg |
