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Plum Nutrition Facts: Is Plum Good for You?
Raw plums are a low-calorie fruit, providing 46 calories per 100 grams. Based on FDA guidelines, they are a good source of Vitamin C, supplying 11% of the Daily Value in that amount. Plums also contain small amounts of fiber, potassium, and Vitamin K, with almost no fat and zero sodium or cholesterol. The overall benefit of eating plums depends on the portion size and how they fit into your total diet.
Per 100 g · Plums, raw
What stands out in plum
- Good source of vitamin C. A 100-gram serving of raw plums provides 9.5 mg of Vitamin C. This amount supplies 11% of the recommended Daily Value.
- Low in calories. A single raw plum with a 2-1/8 inch diameter contains 30 calories. A larger portion of one cup of sliced plums has 76 calories.
- Carbohydrates and sugar. Plums contain 11.4 grams of carbohydrates per 100 grams. Most of this is from sugar (9.9 grams), and 1.4 grams comes from dietary fiber.
- Virtually no fat or sodium. According to the data, raw plums have 0 mg of sodium and 0 mg of cholesterol. They contain less than one gram of total fat per 100-gram serving.
What to keep in mind
- A 100-gram serving of plums contains 9.9 grams of naturally occurring sugar. The dietary fiber content is 1.4 grams for the same amount, which is 5% of the Daily Value.
Plum nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 46 kcal | – |
| Protein | 0.7 g | 1% |
| Total fat | 0.28 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Monounsaturated fat | 0.13 g | – |
| Polyunsaturated fat | 0.04 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 11.4 g | 4% |
| Dietary fiber | 1.4 g | 5% |
| Total sugars | 9.9 g | – |
| Water | 87.2 g | – |
| Sodium | 0 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 157 mg | 3% |
| Calcium | 6 mg | 0% |
| Iron | 0.17 mg | 1% |
| Magnesium | 7 mg | 2% |
| Phosphorus | 16 mg | 1% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.06 mg | 6% |
| Manganese | 0.05 mg | 2% |
| Selenium | 0 mcg | 0% |
| Vitamin A (RAE) | 17 mcg | 2% |
| Vitamin C | 9.5 mg | 11% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.26 mg | 2% |
| Vitamin K | 6.4 mcg | 5% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.42 mg | 3% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate (DFE) | 5 mcg | 1% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 1.9 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Plum by portion
The nutrition information changes with the amount you eat. A single raw plum (about 66 grams) has 30 calories, 7.5 grams of carbohydrates, and just under 1 gram of fiber. A larger portion of one cup of sliced plums (165 grams) provides 76 calories, 18.8 grams of carbohydrates, 16.3 grams of sugar, and 2.3 grams of fiber. The FDA’s standard serving size is 151 grams, which contains 69 calories.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, sliced | 165 g | 76 | 1.2 g | 18.8 g | 2.3 g | 0.5 g |
| 1 fruit (2-1/8″ dia) | 66 g | 30 | 0.5 g | 7.5 g | 0.9 g | 0.2 g |
| 1 serving (FDA label reference amount) | 151 g | 69 | 1.1 g | 17.2 g | 2.1 g | 0.4 g |
How plum compares with other fruits
Compared to the 30 other fruits on this site, raw plums have a moderate amount of sugar, ranking 14th highest. They rank higher for their Vitamin A and Vitamin K content (9th for both). Their dietary fiber content is lower than many other fruits, ranking 24th out of 30. Per 100 grams, a plum’s 46 calories are similar to an orange (47 calories) or papaya (43 calories). Plums have the same amount of fiber (1.4 grams) as pineapple but significantly less than blackberries, which have 5.3 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Plum | 46 | 0.7 g | 11.4 g | 1.4 g | 0.28 g |
| Orange | 47 | 0.94 g | 11.8 g | 2.4 g | 0.12 g |
| Papaya | 43 | 0.47 g | 10.8 g | 1.7 g | 0.26 g |
| Blackberries | 43 | 1.4 g | 9.6 g | 5.3 g | 0.49 g |
| Pineapple | 50 | 0.54 g | 13.1 g | 1.4 g | 0.12 g |
Quick answers
How many calories are in a plum?
One raw plum (2-1/8″ dia, weighing 66 grams) has 30 calories. A 100-gram serving of raw plums contains 46 calories.
How much sugar is in a plum?
A single 66-gram raw plum contains 6.5 grams of sugar. One cup of sliced plums (165 grams) has 16.3 grams of sugar.
How much fiber do plums have?
Plums provide 1.4 grams of dietary fiber per 100 grams, which is 5% of the Daily Value. A single raw plum contains 0.9 grams of fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how plum fits your situation.
Last updated October 21, 2026