How Many Calories Are Plums

Plums are sweet, tangy, and packed with antioxidants, a fruit often overlooked in favour of more common options like apples or bananas. But if you're counting calories, tracking carbs, or aiming for nutrient-dense foods, you might be wondering: how many calories are in plums? The good news is, plums are naturally low in calories and offer a range of nutritional benefits that make them a great choice for most diets.

Calories Per Plum and Per 100 Grams

A medium-sized plum (around 65 grams) contains approximately 30 calories. If you weigh them out, 100 grams of fresh plums typically contains around 45–50 calories, depending on the variety and ripeness.

Dried plums, more commonly known as prunes are significantly higher in calories because they’ve had most of their water content removed. 100 grams of prunes contains around 230–240 calories, which is nearly five times more than fresh plums. This makes portion control important when eating prunes, especially if you're watching your calorie intake.

Nutritional Breakdown of Plums

Plums are relatively low in sugar compared to many other fruits, with about 10 grams of carbohydrates per plum, mostly from natural sugars. They provide about 1 gram of fibre, a small amount of vitamin C, and traces of vitamin K, potassium, and antioxidants like anthocyanins the compounds responsible for their deep purple colour in many varieties.

They're naturally fat-free and very low in protein, so they work best in the context of a mixed meal or paired with a source of fat or protein for more balanced nutrition.

Glycaemic Index of Plums

Fresh plums have a low to medium glycaemic index, usually around 35–40, which means they cause a slower, more controlled rise in blood sugar compared to more sugary or starchy foods. This makes them a good fruit choice for people managing diabetes or insulin sensitivity.

In contrast, dried prunes have a higher glycaemic index, often around 60, though they still cause a steadier release of energy than refined sweets because of their fibre content.

Benefits of Eating Plums

Plums are known for supporting digestive health, especially when eaten with the skin. They help promote regular bowel movements thanks to their soluble fibre content. They also contain polyphenols and antioxidants, which may reduce inflammation and protect against cellular damage.

Their potassium content helps with blood pressure regulation, and their naturally low calorie density makes them useful for people trying to manage their weight without giving up sweet foods.

Downsides and Considerations

The only real downside of plums, especially in dried form is how easy they are to overeat. Because they're small, sweet, and low in calories per unit, it's easy to eat several without noticing. For most people this isn’t an issue, but for those strictly tracking carbs, sugar or calories, portion awareness is helpful.

In some individuals, particularly those with sensitive stomachs or IBS, plums can cause mild digestive discomfort or gas due to their sorbitol content, a natural sugar alcohol that can be hard to digest in large quantities.

How Plums Fit Into Your Diet

Plums are a great snack on their own or sliced into porridge, yoghurt, salads or grain bowls. Because they’re low in calories and fairly hydrating, they make a smart choice for those looking to curb sweet cravings or add fibre to their day without overloading on sugar or processed food.

If you’re trying to manage blood sugar, pairing plums with a handful of nuts or a small cube of cheese can help slow absorption and make them more filling. Meanwhile, prunes can be a handy, calorie-dense option for people needing extra energy such as athletes or those with poor appetite but should be eaten in small amounts.

Different Varieties Have Slightly Different Calorie Counts

Not all plums are the same. The most common types such as black plums, red plums, and yellow (Mirabelle) plums vary slightly in size, sweetness, and calorie count. Yellow plums tend to be smaller and slightly less sweet, often coming in at 20–25 calories per fruit, while larger black or red plums average closer to 30–35 calories.

The calorie difference isn’t drastic, but for someone tracking intake closely, it’s useful to know that size and ripeness affect the total energy.

Ripeness Affects Sugar Concentration — But Not by Much

As plums ripen, the natural starches in the fruit convert to sugars. So while a very ripe plum may taste sweeter, the overall calorie difference is minimal maybe a 5–10 calorie swing per fruit at most. What matters more is how many you eat and how you pair them with other foods.

Dried vs Fresh: A Common Misunderstanding

One of the biggest mistakes people make is thinking that prunes and plums are interchangeable when it comes to calories. They’re not. Because dried plums are much more calorie-dense (around 230–240 calories per 100g, vs just 45–50 calories for fresh), a small bowl of prunes can deliver the same calorie load as half a day’s worth of fruit.

This is great for people needing quick energy or dealing with constipation but it’s not ideal if you’re trying to keep snacks light.

Plums Are a Low-Energy-Density Food

Plums are considered a low-energy-density food, meaning they contain few calories per gram of food. This is important for people trying to lose or manage weight, because it allows you to eat a satisfying portion without taking in excessive calories. A full bowl of sliced plums (about 200g) is under 100 calories making it more filling than a small chocolate bar or granola bar with the same calorie count.

Plums Can Act as a Natural Appetite Regulator

Because of their mix of water, fibre, and sweetness, plums can help reduce cravings especially in the afternoon or after a meal when you're still looking for something to nibble on. They're also mildly acidic, which stimulates saliva and can trigger satiety signals in the brain. For people looking to control portion sizes or snack less, plums can be a strategic inclusion in the diet.

Plums Support Gut Health, Which Affects Calorie Use

One underrated fact about plums is that their soluble fibre and polyphenols help feed beneficial gut bacteria. A healthy gut microbiome not only improves digestion but also supports more efficient energy metabolism. That means while plums are low in calories, they punch above their weight when it comes to long-term health impact, including how your body handles the calories you consume from other foods.

Ideal Pairings for Balanced Snacking

On their own, plums are mostly carbohydrate, low in fat and protein. For better blood sugar control and satiety, pairing a plum or two with a source of protein or fat (like almonds, Greek yoghurt, or cottage cheese) slows digestion and boosts fullness. It’s a good trick to extend the energy from a small snack without adding loads of extra calories.

Summary

Plums are low in calories, with around 30 per medium fruit and 45–50 per 100 grams. They’re high in water, fibre, and antioxidants, with a low glycaemic index and benefits for digestion and heart health. While prunes offer a more concentrated calorie source, fresh plums are a light, refreshing option that fits well into most balanced diets. Whether eaten alone or combined with other foods, plums are a smart, satisfying choice for both flavour and nutrition.