Plums — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Plums nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 46 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 11 g | 4% |
| Fiber | 1 g | 3.57% |
| Sugars | 10 g | 20% |
| Glycemic Index | 40 | - |
| Protein | 1 g | 2% |
| Sodium | 0 mg | - |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Plums are a good source of vitamin C. Prunes (dried plums) are a good source of vitamin A (carotenes) and fiber.
Encyclopedia of Foods. A Guide to Healthy Nutrition
40
🟢 Low Glycemic Index
Plums facts & tips
Health benefits
- Rich in vitamins and minerals, particularly Vitamin C, Vitamin K, and potassium, which support immune function, bone health, and overall well-being.
- High in antioxidants such as anthocyanins and quercetin, which help protect the body from free radicals and reduce inflammation.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Supports heart health by helping to lower blood pressure and cholesterol levels due to its potassium and fiber content.
- May aid in blood sugar control due to their low glycemic index and fiber content, which help regulate blood sugar levels.
- Promotes skin health with their high content of Vitamin C and antioxidants, which support collagen production and protect the skin from damage.
- Hydrating due to their high water content, helping to maintain hydration.
Health risks
- High sugar content relative to other fruits, which may cause blood sugar spikes, particularly concerning for diabetics.
- Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high fiber and sorbitol content.
- Risk of allergic reactions in some individuals, particularly those allergic to stone fruits, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for pesticide residue on conventionally grown plums, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose plums
Plums should be firm with a slight give and have a smooth, vibrant skin without any cuts or bruises. The color should be rich and even, characteristic of their variety.
Avoid plums that are overly hard, as they may not ripen properly, or those that are mushy, which indicates they are overripe. Plums with any signs of mold or leakage should also be avoided, as they are likely spoiled.
How to store plums
Plums should be stored at room temperature until they ripen. Once ripe, transfer them to the refrigerator to extend their freshness for up to a week. Keeping them in the crisper drawer helps maintain their juiciness.
Exposure to ethylene-producing fruits like apples can cause plums to ripen too quickly. Avoid placing them in sealed plastic bags which can trap moisture and lead to mold. Always ensure plums are dry before refrigeration to prevent spoilage.
✅ Extra Tip
How long do they last?
Plums can last for 3-5 days at room temperature and up to 1 week in the refrigerator. For longer storage, plums can be frozen for up to 12 months.
What to do with leftovers?
Leftover plums can be used in a variety of sweet and savory dishes. Slice them and add to salads with greens, nuts, and a tangy vinaigrette, or mix them into a fruit salad with other summer fruits like berries and peaches. Plums are also great when poached in wine or syrup and served as a dessert with whipped cream or ice cream.
Use plums as a topping for yogurt, oatmeal, or cereal, or blend them into a smoothie with yogurt and honey for a refreshing drink. If you have a lot of plums, consider making a batch of plum preserves or using them in baked goods like cakes, tarts, or muffins. Plums can also be roasted with spices and served as a side dish with meats, or used as a filling for crêpes or pastries. For a quick snack, enjoy plums with a drizzle of honey or a sprinkle of cinnamon, or pair them with cheese and crackers for a simple appetizer.
👨⚕️️ Medical disclaimer
How plums support specific health conditions
Plums are a hydrating, low-calorie fruit rich in vitamin C, supporting immune health and promoting skin health by aiding collagen production. They are also high in fiber, promoting digestive health by supporting regular bowel movements. Plums contain antioxidants, such as anthocyanins, which support heart health by reducing inflammation and improving circulation. Their hydrating properties make them a refreshing, nutrient-dense snack for weight management.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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