By the Nutriveda editorial team · Updated 10 November 2026
Plums are small stone fruit with a sweet-sour taste, in season from mid-summer to early autumn. They are light: 46 kcal per 100 g, and about 69 kcal for three medium plums (150 g). Most of the sour note sits in the skin, which is also where the colour comes from.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 46 kcal | |
| Protein | 0.7 g | |
| Fat | 0.3 g | |
| of which saturated | 0.0 g | |
| Carbohydrate (total, fibre included) | 11.4 g | |
| of which sugars | 9.9 g | |
| Fibre | 1.4 g | |
| Potassium | 157 mg | 8% |
| Calcium | 6.0 mg | 1% |
| Magnesium | 7.0 mg | 2% |
| Iron | 0.2 mg | 1% |
| Vitamin C | 9.5 mg | 12% |
Values are for: raw plums without stones. Source: USDA FoodData Central, SR Legacy, FDC ID 169949 (“Plums, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Fresh plums give you water, a little fibre (1.4 g per 100 g) and natural sugar (9.9 g). No single vitamin or mineral reaches a notable level per 100 g, so think of plums as a light, refreshing fruit, not as a concentrated source of anything.
How to choose and eat it
Choose plums that feel heavy and give slightly when pressed. The whitish bloom on the skin is natural and a sign they have not been handled much. Ripen firm plums on the counter, then keep them in the fridge for a few days.
Eat them fresh, roast halves until jammy and spoon them over yogurt, or bake them into a simple cake. Tart varieties are the best for cooking.
Who should be careful
A large bowl of plums at once can loosen the stool in some people. Start with a few if you are not used to them. Do not crack the stones to eat the kernels inside.
FAQ
How many calories are in plums?
Raw plums have 46 kcal per 100 g. Three medium plums, about 150 g without stones, have roughly 69 kcal.
Are plums and prunes the same?
Prunes are dried plums. Drying removes the water, so the same weight of prunes has several times more sugar and calories than fresh plums.
Do I need to peel plums?
No. The skin is edible and carries most of the colour and the sour taste. Wash the plums and eat them whole, minus the stone.
Related entries
- Prunes – the dried form, with much more sugar per bite
- Apricots
- Peaches
- Oats – for baked plum porridge
Sources
- USDA FoodData Central. Plums, raw, FDC ID 169949. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.