Calories and Nutritions in Plum

Raw plums contain 46 calories per 100g (3.5oz). Dried plums (prunes) contain 240 calories per 100g (3.5oz).

Raw plums contain 460 calories per 1kg (2.2lbs). One bowl of plum (330g) contains 152 calories. Dried plums (prunes) contain 2400 calories per 1kg (2.2lbs).

One medium raw plum (5.5cm diameter, 66g or 2.3oz) contains 30 calories. One large raw plum (6.5cm diameter, 95g or 3.4oz) contains 44 calories. One small raw plum (4.5cm diameter, 50g or 1.8oz) contains 23 calories. One dried plum (prune) weighing 9.5g contains 23 calories.

Plums offer health benefits supported by research. The top health benefits of plum are listed below:

• Rich in Antioxidants: Plums contain phenolic compounds, particularly anthocyanins (in red/purple varieties), which act as antioxidants, helping protect cells from damage caused by free radicals. (Kim DO, Jeong SW, Lee CY. (2003). Antioxidant capacity of phenolic phytochemicals from various cultivars of plums.)
• Support Digestive Health: Both fresh plums and especially dried plums (prunes) are good sources of dietary fiber and sorbitol, which aid digestion by adding bulk to stool and promoting regular bowel movements. (Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. (2011). Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation.)
• May Promote Bone Health: Dried plums (prunes) contain nutrients like Vitamin K and minerals such as potassium and manganese, and studies suggest their consumption may help prevent bone loss, particularly in postmenopausal women. (Hooshmand S, Chai SC, Saadat RL, Payton ME, Brummel-Smith K, Arjmandi BH. (2011). Comparative effects of dried plum and dried apple on bone in postmenopausal women.)
• Help Regulate Blood Sugar: Despite their sweetness, plums have a relatively low glycemic index, and their fiber content helps slow down sugar absorption, potentially aiding in blood sugar control. (Bahadoran Z, Mirmiran P, Azizi F. (2013). Dietary polyphenols as potential nutraceuticals in management of diabetes: a review.)
• Support Heart Health: The fiber, potassium, and antioxidant compounds in plums contribute to cardiovascular health by helping manage blood pressure and cholesterol levels, and reducing oxidative stress. (Wallace TC. (2009). Anthocyanins in cardiovascular disease.)

Plums have downsides, mainly related to digestion and sugar content as discussed below:

• Digestive Effects: Plums, especially dried plums (prunes), contain significant amounts of fiber and sorbitol, a sugar alcohol. Consuming large quantities can lead to gas, bloating, and diarrhea in some individuals. Introducing them gradually can help mitigate these effects. An alternative for fiber could be fruits lower in sorbitol like berries. (Stacewicz-Sapuntzakis M, Bowen PE, Hussain EA, Damayanti-Wood BI, Farnsworth NR. (2001). Chemical composition and potential health effects of prunes: a functional food?) Limit intake initially to 1-2 fresh plums or 3-4 prunes per day.
• Natural Sugar Content: Plums contain natural sugars. While better than added sugars, excessive intake can contribute significantly to daily sugar consumption, particularly with dried plums (prunes) where sugars are concentrated. Monitoring portion sizes is important, especially for individuals managing blood sugar. Choose fresh plums over dried for lower sugar concentration. (USDA FoodData Central). Adhere to overall dietary guidelines for sugar intake.
• Potential for Acrylamide (in Prunes): Dried fruits, including prunes, can contain acrylamide, a compound formed during high-heat drying processes, which is considered a potential carcinogen at high exposure levels. Levels vary, but moderation in prune consumption is prudent. (European Food Safety Authority (EFSA). (2015). Scientific Opinion on acrylamide in food.) There isn't a specific daily limit set for acrylamide from food, but minimizing intake is advised.

Yes, plums are good for health because they provide valuable nutrients, fiber, and antioxidants. Plums contribute positively to digestive health due to their fiber and sorbitol content, aiding regularity, an effect particularly noted with dried plums (prunes) (Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. (2011). The antioxidant compounds, like anthocyanins, help combat oxidative stress, which benefits overall cellular health and may support heart health by protecting blood vessels. Plums also offer vitamins like Vitamin K, important for blood clotting and bone health, with studies suggesting dried plums may help prevent bone loss (Hooshmand S, Chai SC, Saadat RL, Payton ME, Brummel-Smith K, Arjmandi BH, 2011). 

Yes, plums, particularly dried plums (prunes), offer specific plum benefits for women for several reasons. Prunes are well-known for supporting digestive regularity, which is beneficial during life stages like pregnancy or postpartum when constipation is common. Prunes are also recognized for the contribution to bone health, containing Vitamin K, potassium, manganese, and boron, nutrients linked to maintaining bone density, which represents significant plum benefits for female health, as preventing bone loss and osteoporosis is a major concern, especially post-menopause. 

Including one or two servings of plums or prunes as part of the total daily fruit intake is a reasonable amount for most adults to gain nutritional benefits without excessive sugar or digestive issues. A standard serving of plums is one medium plum (66g) or one-half cup of sliced plums (83g), or one-quarter cup of dried plums (prunes, 40g). The Dietary Guidelines for Americans recommend adults consume 1.5 to 2 cups of fruit per day. 

Eating very large quantities of fresh plums, more than 1.5 to 2 cups of fruit per day, and especially dried plums (prunes), can lead to digestive discomfort such as gas, bloating, or diarrhea due to the high fiber and sorbitol content. High intake also contributes to natural sugar consumption, and while plums are healthy, they should be eaten in moderation as part of a varied and balanced diet that includes different types of fruits and stays within overall calorie and nutrient recommendations. Listening to individual tolerance for fiber and sorbitol is important.

The calorie content of plums are based on whether they are fresh or dried, because of the differences in water content. Fresh plums, regardless of color (black, red, yellow, green, damson), contain 46 calories per 100 grams, while minor variations exist between specific cultivars like Mirabelle, standard databases group fresh plums together. The most substantial difference occurs with dried plums, known as prunes. The dehydration process removes water and concentrates sugars and nutrients, resulting in a much higher calorie density. Dried plums (prunes) contain 240 calories per 100 grams, over five times the calories of fresh plums by weight. Fresh plums are the lowest calorie type, while dried plums (prunes) are the highest calorie type.

The origin of plums is complex, involving two main species with distinct histories. The European plum (Prunus domestica) is thought to have originated from a natural hybrid between the cherry plum (P. cerasifera) and sloe (P. spinosa) in the Caucasus region near the Caspian Sea thousands of years ago. These plums spread westward through Europe, cultivated by the Romans who valued them both fresh and dried (as prunes). Specific varieties like the Damson plum have ancient origins in the region of Damascus, Syria. The other major group, the Japanese plum (Prunus salicina), originated in China. Plum was cultivated there for millennia before spreading to Japan and around the world. Japanese plums are larger, rounder, and juicier than European plums, eaten fresh. Both types were brought to North America by colonists. The development of prune production, primarily using specific European plum varieties like the 'French Prune' (Prune d'Agen), became significant in France and later established California as a major global producer. Plums have been incorporated into diverse cuisines globally, used fresh in desserts like tarts and cakes (Zwetschgenkuchen in Germany), cooked into sauces for savory dishes (duck with plum sauce in China), dried for use in stews (tagines in Morocco) or as a confection (prunes), and fermented into spirits (Slivovitz in Eastern Europe).