How Many Calories in Plums? Nutrition Facts & Macros
One medium plum (66 g) has 30 calories
Protein 0.5g · Carbs 7.5g · Fat 0.2g
Plums are a sweet, juicy stone fruit with just 46 kcal per 100 g — making them a relatively low-calorie treat. They provide a good dose of vitamin C (9.5 mg per 100 g) and contain natural sugars (9.92 g) primarily from fructose. Dried plums, known as prunes, are famous for their digestive health benefits thanks to concentrated fiber and sorbitol. Fresh plums are about 87% water by weight.
192 kJ · per 100g · Water: 87.23 g
Calorie Calculator: Plum
66 g Plum contains 30 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium plum (66 g) | 30 kcal | 0.5g | 7.5g | 0.2g |
| 2 plums (132 g) | 61 kcal | 0.9g | 15.1g | 0.4g |
| 100 grams | 46 kcal | 0.7g | 11.4g | 0.3g |
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Plum — Nutrition Facts
| Plum | per 100g |
|---|---|
| Calories | 46 kcal |
| Protein | 0.7 g |
| Fat | 0.28 g |
| Carbs | 11.42 g |
| Fiber | 1.4 g |
| Sugar | 9.92 g |
| Sodium | 0 mg |
| Potassium | 157 mg |
| Magnesium | 7 mg |
| Phosphorus | 16 mg |
| Vitamin C | 9.5 mg |
| Vitamin B6 | 0.029 mg |
| Folate | 5 mcg |
| Manganese | 0.052 mg |
| Water | 87.23 g |
Source: USDA FoodData Central (FDC ID: 169949) · Data verified April 2026
Variations
Fresh plum (raw)
46 kcal per 100 g — default values shown on this page. Fresh raw plum as sold at market. Sweet, juicy stone fruit with 87% water content.
Dried plums (prunes)
~240 kcal per 100 g — over 5× more calories than fresh due to water removal. Protein 2.2 g, carbs 63.9 g, fat 0.4 g per 100 g. Concentrated sugar (38 g) and fiber (7.1 g). Famous for aiding digestion thanks to fiber and natural sorbitol. Excellent occasional snack but watch portions — it's easy to overeat.
Dietary Perspectives
For Weight Loss
Good fruit for weight loss — 46 kcal per 100 g, and one medium plum (66 g) has just 30 kcal. Very portable snack that fits in a pocket. The fiber (1.4 g) and water content (87%) provide decent satiety for very few calories. Sugar (9.92 g) is moderate for a fruit. Avoid prunes in large quantities — they're 5× more calorie-dense (~240 kcal) due to water removal.
For Athletic Performance
Quick natural sugar source (9.92 g per 100 g) for pre-workout energy. Good vitamin C (9.5 mg) for immune support during training. A medium plum is a light 30 kcal snack between meals — easy to carry and eat on the go. Not calorie-dense enough for serious fueling — pair with nuts or yogurt for a balanced pre-training snack. Potassium (157 mg) helps with muscle function.
For Keto
NOT ideal for keto — 10 g net carbs per 100 g (11.42 g carbs minus 1.4 g fiber). One medium plum (66 g) has ~6.6 g net carbs — manageable as an occasional treat but uses a significant portion of a 20 g daily limit. Two plums would take you to 13 g — leaving almost no room for other carbs. Better keto fruits: raspberries (5.4 g net), strawberries (5.7 g net), blackberries (4.3 g net) per 100 g.
Frequently Asked Questions
How many calories are in a plum?
One medium plum (66 g) contains approximately 30 calories. Per 100 g, raw plums have 46 calories. Two plums (132 g) provide about 61 calories. Plums are a low-calorie fruit — lighter than bananas (89 kcal) and grapes (69 kcal) per 100 g, though slightly higher than peaches (39 kcal).
How many carbs are in a plum?
Per 100 g, plums contain 11.42 g of carbohydrates, of which 9.92 g is natural sugar and 1.4 g is fiber. One medium plum (66 g) has about 7.5 g of carbs. Plums are moderate in carbs for a fruit — more than strawberries (7.7 g) but less than bananas (22.8 g) per 100 g.
Are plums healthy?
Plums are a nutritious fruit. They provide 9.5 mg of vitamin C per 100 g (about 11% of daily needs), along with potassium (157 mg) and small amounts of magnesium and phosphorus. The skin contains antioxidants including anthocyanins. At 46 kcal per 100 g with 87% water content, they're a hydrating, low-calorie snack.
Plums vs prunes — what's the difference?
Prunes are simply dried plums. Fresh plums have 46 kcal per 100 g, while prunes have about 240 kcal per 100 g — over 5 times more due to water removal. Prunes concentrate the sugar (38 g vs 9.92 g) and fiber (7 g vs 1.4 g). Prunes are famous for aiding digestion due to their fiber and natural sorbitol content. Fresh plums are better for calorie control.
Are plums good for weight loss?
Plums are a solid choice for weight loss. One medium plum (66 g) has just 30 calories — a very light snack. They're 87% water, which helps with satiety. The natural sweetness satisfies sugar cravings without many calories. Just watch prunes — they're 5 times more calorie-dense due to water removal.
Are plums keto-friendly?
Plums are not ideal for keto. Per 100 g, they have about 10 g of net carbs (11.42 g carbs minus 1.4 g fiber). One medium plum (66 g) has roughly 6.6 g of net carbs — a significant portion of a 20 g daily keto limit. Better keto fruit options include raspberries (5.4 g net carbs), strawberries (5.7 g) and blackberries (4.3 g) per 100 g.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Plum | 46 | 0.7g | 11.42g | 0.28g |
| Peach | 39 | 0.91g | 9.54g | 0.25g |
| Nectarine | 44 | 1.06g | 10.55g | 0.32g |
| Cherry | 63 | 1.06g | 16.01g | 0.2g |
| Raisins (Dark, Seedless) | 299 | 3.3g | 79.32g | 0.25g |
per 100g
Per 100 g, plums have 46 kcal — slightly more than peaches (39 kcal) and nectarines (44 kcal), but much less than cherries (63 kcal) and grapes (69 kcal). A sweet, portable stone fruit with moderate calories.
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