How healthy is plum?
Is plum healthy? Yes, for most people. Plum scores 61/100 on the HowHealthyIs Score: 100 g provides 46 kcal, 9.5 mg vitamin C and 1.4 g fiber. Small, low in calories and a fair source of vitamin C. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Plum ranks higher than 61% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C23%
- Fiber11%
- Potassium7%
- Vitamin A4%
- Vitamin E4%
- Magnesium4%
- Protein3%
- Iron2%
- Calcium1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 59 minus 0 = 58. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in plum?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 46 kcal | 30 kcal | |
| Protein | 0.7 g | 0.5 g | 1% |
| Carbohydrates | 11 g | 7.5 g | 3% |
| Fiber | 1.4 g | 0.9 g | 3% |
| Sugars | 9.9 g | 6.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 17 µg | 11 µg | 1% |
| Vitamin C | 9.5 mg | 6.3 mg | 7% |
| Vitamin E | 0.3 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 6 mg | 4 mg | 0% |
| Iron | 0.2 mg | 0.1 mg | 1% |
| Potassium | 157 mg | 104 mg | 2% |
| Magnesium | 7 mg | 4.6 mg | 1% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Plums, raw" (FDC 169949). Values rounded.
Why is plum good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- A portable snack
- Baking and compotes
What should you watch out for?
- Dried plums (prunes) are much more calorie-dense per bite.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.