Plums

Plums (prunus domestica) are round or oval shaped fruits with a thin outer skin, mushy inner flesh, and single inner pip found in the center. Depending on type plums can range from yellow to dark red to purple.

Health Benefits of Plums:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Constipation Relief

  • *Some of these health benefits are due to the nutrients highly concentrated in Plums, and may not necessarily be related to Plums.
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Natural vitamins, minerals, and nutrients found in Plums: Vitamin A | Vitamin C | Vitamin K |

Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Plums raw                     
Serving Size 100g
Calories 46
% Daily Value*
Total Fat 0.28g0%
    Saturated Fat 0.017g0%
Cholesterol 0mg~%
Sodium 0mg~%
Total Carbohydrate 11.4g4%
    Dietary Fiber 1.4g6%
    Sugar 9.9g~
Protein 0.7g~
Vitamin A7%Vitamin C16%
Calcium1%Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 345IU7%
    Retinol equivalents 17μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 190μg~
    Beta-cryptoxanthin 35μg~
Vitamin C 9.5mg16%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.26mg1%
Vitamin K 6.4μg8%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.028mg2%
Riboflavin 0.026mg2%
Niacin 0.417mg2%
Pantothenic acid 0.135mg1%
Vitamin B6 0.029mg1%
Folate 5μg1%
    Folic Acid 0μg~
    Food Folate 5μg~
    Dietary Folate Equivalents 5μg~
Choline 1.9mg~
Lycopene 0μg~
Lutein+Zeaxanthin 73μg~
Minerals  %DV
Calcium 6mg1%
Iron 0.17mg1%
Magnesium 7mg2%
Phosphorus 16mg2%
Sodium 0mg~%
Potassium 157mg4%
Zinc 0.1mg1%
Copper 0.057mg3%
Manganese 0.052mg3%
Selenium 0μg~%
Water 87.23g~
Ash 0.37g~
Fatty Acids
Omega 3 to Omega 6 Ratio0
Omega 6 to Omega 3 Ratio~
Total Omega 3s0mg
18D3 Linolenic0mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s44mg
18D244mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 9mg3%
Threonine 10mg1%
Isoleucine 14mg1%
Leucine 15mg1%
Lysine 16mg1%
Methionine 8mg1%
Cystine 2mg1%
Phenylalanine 14mg2%
Tyrosine 8mg1%
Valine 16mg1%
Stats
Percent of Daily CalorieTarget
(2000 calories)
2.3%
Percent Water Composition 87.2%
Protein to Carb Ratio (g/g) 0.06

How to choose Plums: Look for semi-firm plums that have a vibrant color. Avoid any plums that have discolorations. If plums have started to dry and look wrinkly, they are likely to be sweet and are often OK to buy as they are on their way to becoming prunes.

Climate and origin: There are so many different varieties of plums that it is difficult to know the exact origin. A hardy tree, plums can be grown in temperate to sub-tropical climates. (zones 4-9 in the U.S.)

Taste: Depending on variety, plums have a fragrant sweet to tart taste.

Substitutes with more vitamins: Apricots

Miscellaneous information: The most popular form of plum (prunus domestica) is thought to come from a hybrid of the cherry plum (prunus cerasifera) and the sloe plum (prunus spinosa). Wide in variety, over 300 types of plums already existed during the time of the Ancient Romans.

Similar tasting produce: Apricots, Peaches, Nectarines



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