How Many Calories in a Plum

A single medium-sized plum contains approximately 30 calories. This is based on a plum weighing around 65–70 grams, including the skin and excluding the stone. Smaller plums might have just 20–25 calories, while larger varieties, such as red or black plums weighing 80–100 grams, can contain 35–45 calories each.

This makes plums one of the lowest-calorie fruits available, perfect for snacking or adding natural sweetness to meals without disrupting your calorie targets.

Calories Per 100g of Plum

If you're weighing fruit for accuracy, 100 grams of raw plum provides around 46 calories. This includes the skin, which is rich in fibre and antioxidants. So, whether you’re tracking macros for weight loss or just aiming to stay consistent with your intake, plums are a reliable, low-energy-density option that fits easily into most diet plans.

Nutritional Benefits of Plums

In addition to being low in calories, plums are packed with nutrients and antioxidants. They’re a great source of vitamin C, which supports immune function and skin health, as well as vitamin K, potassium, and various plant polyphenols that help combat oxidative stress. Their fibre content also supports digestion and gut health.

The skins contain anthocyanins, the compounds responsible for the plum’s dark colour which may have anti-inflammatory and heart-protective benefits.

Are Plums Good for Weight Loss?

Yes, plums are ideal for fat loss due to their low calorie count, high water content, and moderate fibre. They provide a small burst of sweetness without causing a blood sugar crash. Because they’re low on the glycaemic index, they release sugar slowly into the bloodstream, which helps stabilise energy levels and reduce cravings between meals.

They also satisfy the urge to snack on something sweet, making them an excellent swap for sugary processed treats.

Fresh vs Dried Plums (Prunes)

It's important to distinguish fresh plums from dried plums, or prunes. While a fresh plum has 30–40 calories, a single prune due to its low water content contains about 20 calories, and it’s easy to eat five or six in one go. A small serving of prunes (5 pieces) can total 100–120 calories or more, with higher sugar concentration as well.

Fresh plums are better for those watching calorie intake, while prunes are often used for digestive health due to their natural laxative properties.

Water Content Keeps Calories Low

Plums are made up of about 85% water, which is a major reason they're so low in calories. This high water content adds volume and weight to the fruit without adding energy, meaning you can enjoy a satisfying portion for relatively few calories. For anyone trying to eat more food without going over their calorie budget, plums are ideal similar to fruits like watermelon, strawberries, and oranges.

This makes plums a smart snack for volume eating or for curbing cravings between meals.

Sugar Content: Naturally Present, Not Added

A medium plum contains around 7–9 grams of natural sugar, depending on ripeness and size. Despite this, the total calorie count remains low, and it’s important to understand this sugar is naturally occurring, not added like in processed snacks. The fibre in the skin helps slow down digestion, keeping blood sugar more stable compared to foods with added sugar.

For those managing type 2 diabetes or insulin sensitivity, one plum makes a safe and sensible fruit choice in moderation.

GI Rating: Low to Medium

Plums have a glycaemic index (GI) of around 40, which places them in the low-to-medium GI category. This means they’re unlikely to spike blood sugar when eaten on their own. Compared to tropical fruits like mango or pineapple, plums have a more gradual effect on insulin, making them better for steady energy release and appetite control.

If you’re following a low-GI diet, plums are one of the better sweet fruits to keep in rotation.

Ripeness Can Affect Calorie Slightly

The riper and sweeter the plum, the higher its sugar concentration — and that can slightly increase calorie content. An underripe plum may have slightly less sugar and fewer calories, while an ultra-ripe, juicy one may contain 2–3 more calories, though this is marginal and unlikely to make a practical difference in daily tracking. The important part is portion control, not micromanaging ripeness.

Plums in Cooking or Baking

While raw plums are low in calories, plums used in pies, crumbles, jams, or reduced sauces can be much more calorie dense. Cooking often concentrates sugars, and added ingredients like pastry, butter, or sugar can turn a 30-calorie plum into a 300-calorie slice of dessert. If you're using plums in recipes, it’s worth calculating the full nutritional profile of the finished dish, not just the raw fruit.

Summary

A medium plum contains around 30–40 calories, making it one of the most calorie-efficient fruits you can eat. Plums are rich in antioxidants, vitamins, and fibre, and they’re great for supporting digestion, immunity, and appetite control. Whether eaten on their own or added to meals, plums are a naturally sweet, low-calorie fruit that fits seamlessly into a balanced diet or weight loss plan.