Calories in Plums: Per 100 g, Per Serving & Nutrition Facts
How many calories in plums: per 100 g and per serving
Figures are for: Plum
| Nutrient | Per 100 g | Serving: three, 150 g |
|---|---|---|
| Calories | 46 kcal | 69 kcal |
| Energy (kilojoules) | 192 kJ | 289 kJ |
| Protein | 0.7 g | 1 g |
| Fat | 0.3 g | 0.5 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 11 g | 17 g |
| incl. sugars | 9.9 g | 15 g |
| incl. fiber | 1.4 g | 2.1 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
46 kcal (192 kJ) per 100 g · P/F/C 0.7/0.3/11 g
Serving (three, 150 g) — 69 kcal (289 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are plums healthy?
Yes. On their nutrient profile, plums are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 46 kcal per 100 g, so a serving (three, 150 g) is 69 kcal.
- Counts toward your fruit and vegetables: a 150 g serving is 38% of the 400 g a day the WHO advises.
A typical serving (three, 150 g) has 69 kcal, 1 g protein, 0.5 g fat and 17 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Fresh plums bring fiber and sorbitol — the reason plums and prunes have a reputation as a gentle help for regularity.
protein 6%fat 6%carbs 88%
Vitamins and minerals in plums
Per 100 g, the standouts are vitamin C — 9.5 mg, 11% of the Daily Value.
| Nutrient | Per 100 g | Serving: three, 150 g | % DV |
|---|---|---|---|
| Vitamin C | 9.5 mg | 14 mg | 16% |
| Vitamin K | 6.4 mcg | 9.6 mcg | 8% |
| Thiamin (B1) | 0.03 mg | 0.04 mg | 4% |
| Niacin (B3) | 0.42 mg | 0.63 mg | 4% |
| Potassium | 157 mg | 236 mg | 5% |
| Copper | 0.06 mg | 0.09 mg | 10% |
| Manganese | 0.05 mg | 0.08 mg | 3% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Plums, raw” (FDC ID 169949, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Plums calories by weight, 50–300 g
150 g of plums has 69 calories and 200 g has 92. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 23 | 0.4 / 0.2 / 5.7 | 0.7 |
| 100 g | 46 | 0.7 / 0.3 / 11 | 1.4 |
| 150 g — typical serving | 69 | 1 / 0.5 / 17 | 2.1 |
| 200 g | 92 | 1.4 / 0.6 / 23 | 2.8 |
| 250 g | 115 | 1.8 / 0.8 / 29 | 3.5 |
| 300 g | 138 | 2.1 / 0.9 / 34 | 4.2 |
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Plums: more nutrition highlights
They have 2.1 g of fiber per serving — roughly 8% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (three, 150 g) is 69 kcal — roughly 23 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Plums: swaps and alternatives
No need to swap: plums already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 9.9 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of plums.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Plums | A | 69 | 1 | 2.1 |
| Raspberries | A | 69 | 1.2 | 5.6 |
| Apricots | A | 69 | 2.1 | 3 |
| Orange | A | 71 | 1.4 | 3.6 |
Plums vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Grapefruit | 42 | 0.8 / 0.1 / 11 |
| Asian Pears | 42 | 0.5 / 0.2 / 11 |
| Papaya | 43 | 0.5 / 0.3 / 11 |
| Nectarines | 44 | 1.1 / 0.3 / 11 |
| Plums | 46 | 0.7 / 0.3 / 11 |
| Clementines | 47 | 0.9 / 0.2 / 12 |
| Pineapple | 50 | 0.5 / 0.1 / 12 |
FAQ
How many calories are in 100 g of plums?
100 g of plums has 46 calories, with 0.7 g protein, 0.3 g fat and 11 g carbohydrates (1.4 g fiber).
How many calories are in a serving of plums?
A serving (three, 150 g) has 69 calories: 1 g protein, 0.5 g fat and 17 g carbs.
What are the macros of plums?
Per 100 g: 0.7 g protein, 11 g carbs and 0.3 g fat. By calories that's about 6% protein, 88% carbs and 6% fat.
How long do you have to walk to burn a serving of plums?
About 23 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 69 calories in a serving (three, 150 g).
What vitamins and minerals are in plums?
Per 100 g, plums are richest in vitamin C (9.5 mg, 11% DV) — from USDA FoodData Central record 169949.
How much fiber is in plums?
100 g of plums has 1.4 g of fiber; a serving (three, 150 g) has 2.1 g — 8% of the 25 g a day the WHO recommends.
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