Calories in Plums: Nutrition Facts & Serving Sizes
Per 1 cup, sliced (165g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One plum (66g) contains just 30 calories, making it one of the lowest-calorie fruit options available. Per 100g, plums provide 46 calories, 11.4g of carbs, 0.7g of protein, and 0.3g of fat, with 1.4g of fiber and 9.9g of natural sugar. They are sodium-free and essentially fat-free. Plums contain vitamin A (17mcg per 100g), vitamin C (9.5mg), vitamin K (6.4mcg), and potassium (157mg), all from a fruit that costs you almost nothing calorically. The high water content and natural sweetness make plums a solid option when you want something sweet without derailing your diet. They are a stone fruit, related to peaches and cherries, and are available fresh in summer or year-round as dried prunes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 serving (151g) | 69.5 | 1.1g | 17.2g | 0.5g | 2.1g |
| 1 cup, sliced (165g) | 75.9 | 1.2g | 18.8g | 0.5g | 2.3g |
| 1 fruit (2-1/8" dia) (66g) | 30.4 | 0.5g | 7.5g | 0.2g | 0.9g |
| 100g | 46 | 0.7g | 11.4g | 0.3g | 1.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | 2% |
| Protein | 0.7g | 1% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 11.4g | 4% |
| Dietary Fiber | 1.4g | 5% |
| Sugars | 9.9g | 20% |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6mg | 0% |
| Iron | 0.2mg | 1% |
| Potassium | 157mg | 3% |
| Vitamin A | 17mcg | 2% |
| Vitamin C | 9.5mg | 11% |
| Magnesium | 7mg | 2% |
| Phosphorus | 16mg | 1% |
| Zinc | 0.1mg | 1% |
| Folate | 5mcg | 1% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Plums
Plums are a low-calorie fruit with a useful combination of vitamins and antioxidants. Vitamin C (9.5mg per 100g) supports immune function and collagen synthesis, which matters for skin health and joint repair after training. Vitamin A (17mcg per 100g) is important for vision, immune defense, and cell growth. Vitamin K (6.4mcg per 100g) plays a role in blood clotting and bone metabolism.
The fiber content (1.4g per 100g) supports digestive regularity, and plums are particularly well known for their effect on digestion, largely due to sorbitol and isatin compounds in the fruit. Potassium (157mg per 100g) contributes to electrolyte balance and healthy blood pressure regulation.
For those focused on body composition, plums are a smart snack because they satisfy sweet cravings at under 30 calories per piece. The natural sugars provide a quick energy source without a massive glycemic load, especially when eaten with other foods. Plums also contain anthocyanins and other polyphenol antioxidants that help reduce oxidative stress from intense exercise. They are easy to carry, require no prep, and fit naturally into any cutting or maintenance phase.
Dietary Considerations
Plums are naturally gluten-free, vegan, dairy-free, and nut-free, making them compatible with virtually all common dietary restrictions. They are not keto-friendly due to their carbohydrate and sugar content (9.9g sugar per 100g). For weight loss, plums are excellent: at just 30 calories per fruit, they are one of the most volume-efficient sweet foods you can eat. The fiber and water content help with satiety. Plums are paleo-friendly and FODMAP-friendly in moderate amounts. Dried plums (prunes) are much higher in calories and sugar per 100g, so serving size matters if you are tracking macros.
Daily Intake (100g)
100g of plum provides 2% of a 2,000-calorie diet.
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Related Foods
Frequently Asked Questions
How many calories in a plum?
One plum (66g) contains about 30 calories. Per 100g, plums have 46 calories with 11.4g of carbs, 0.7g of protein, and 0.3g of fat.
Is plum good for weight loss?
Yes. At around 30 calories per fruit, plums are one of the best snack options for weight loss. They are naturally sweet, filling due to their fiber and water content, and low enough in calories to eat freely while cutting.
How much protein in a plum?
Plums are not a meaningful protein source. One plum (66g) provides about 0.5g of protein. They are primarily a carbohydrate and fiber-based food.
Are plums high in sugar?
Plums contain 9.9g of natural sugar per 100g, which is moderate for a fruit. A single plum (66g) has about 6.5g of sugar, which is well within a normal daily intake for most people.
What is the difference between plums and prunes?
Prunes are dried plums. Drying concentrates the sugar and calories significantly: prunes have around 240 calories per 100g versus 46 for fresh plums. Both contain similar nutrients but prunes are much denser calorically.
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