How Many Calories in Plum?
2 prune medii (130g) = 60 kcal
Nutritional Values per 100g
Standard Serving
2 prune medii (130g) contains 60 calories.
Best time: As a snack between meals or a natural dessert after a meal
Benefits
- ✓Contain sorbitol and fiber that support bowel movement - a traditional natural remedy for constipation
- ✓Powerful antioxidants (anthocyanins) that reduce oxidative stress and support cardiovascular health
- ✓Good source of vitamin K, important for blood clotting and bone health
- ✓Moderate caloric density (46 kcal/100g), allowing generous portions within a balanced diet
- ✓Potassium for blood pressure regulation and muscle function
Considerations
- !Eating too many can have a laxative effect due to the sorbitol - moderate your portion if sensitive
- !Dried plums (prunes) have a much higher caloric density - watch your portions
- !Contain more natural sugar than many other fruits - relevant for people counting carbs
FitAzi Tip
FitAzi recommends fresh plums as a sweet snack with a moderate glycemic index - 2 medium plums (130g) have only 60 calories and provide fiber for fullness. If you have occasional digestive issues, 2-3 fresh plums can help bowel movement more effectively than many supplements.
Frequently Asked Questions
A medium plum (about 65g) has 30 calories, with 0.5g protein, 7.2g carbs, and 0.2g fat. It's a moderately calorie-dense fruit, good for a quick fiber-rich snack.
Dried plums have about 240 calories/100g, over 5 times more than fresh plums (46 calories/100g), because drying removes almost all the water and concentrates the natural sugar. A serving of 4-5 prunes (40g) has about 96 calories.
100g of fresh plums has 46 calories, with 0.7g protein, 11g carbs, 0.3g fat, and 1.4g fiber. It's a moderate-sugar fruit, good to include in a diet thanks to the fiber and antioxidants.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.