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Plums

Plums are a relative of the peach, apricot and nectarine, with about 20 varieties readily available in the United States.

European-type plums are small, oval-shaped fruits with blue or purple skin and golden yellow flesh. The Japanese varieties are almost perfectly round with red-black or crimson skin and yellow or reddish flesh. Santa Rosa and Red Beaut are the most common Japanese varieties.

Along with providing a good source of vitamin C, plums are also a low glycemic food packed with antioxidants and anthocyanins.

Glycemic Index=39
Glycemic Load=5
Antioxidant Score (ORAC)=7,581

The Benefits

  • Special diets: Autoimmune Paleo Diet, Elimination Diet, Gluten-Free Diet, Gluten-Free/Dairy-Free Diet, Grain-Free Diet, Low Carb Diet, Low FODMAP Diet, Low Histamine Diet, Low Oxalate Diet, Low Starch Diet, Paleo Diet (Light), Paleo Diet (Strict), PCOS Diet, Pescetarian Diet, Primal Diet, Vegetarian Diet, Whole Food
  • Excellent Source of:
  • Good Source of: VitaminC
  • Preferences: No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Coconut, No Pseudograins, No Corn, No Yeast, No Peanuts, No Nightshade, No Legumes, No Grains, Low Carbohydrate, Low Cholesterol, Low Fat, Low Sodium, Low Saturated Fat

Related Foods

  • Apples
  • Apricots
  • Nectarines

Related Nutrients

  • Anthocyanins

Selecting and Storing

Plums should be plump and deeply colored. Ripe plums yield to gentle pressure, and can be refrigerated for up to three days.

Nutrition Information

Serving size: 1 whole
Calories: 30 Omega-6 / Omega-3 ratio: 0 : 1 View Calorie Breakdown
MACRONUTRIENTS Amount
Total Fat
0.18 g
Saturated Fat
0.01 g
Monounsaturated Fat
0.09 g
Polyunsaturated Fat
0.03 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
0 g
ALA
0 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
7.54 g
Net Carbohydrate
6.62 g
Sugars
6.55 g
Fiber
0.92 g
Protein
0.46 g
Sugar Alcohols
0 g
MICRONUTRIENTS Amount % Daily Value*
*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).
Vitamins
Vitamin A 227.7 IU 5%
Vitamin C 6.27 mg 10%
Vitamin D 0 IU 0%
Vitamin E 0.17 IU 1%
Vitamin B6 0.02 mg 1%
Vitamin B12 0 mcg 0%
Vitamin K 4.22 mg 5%
Folate 3.3 mcg 1%
Niacin 0.28 mg 1%
Riboflavin 0.02 mg 1%
Thiamin 0.02 mg 1%
Minerals
Calcium 3.96 mg 0%
Copper 0.04 mg 2%
Iron 0.11 mg 1%
Magnesium 4.62 mg 1%
Manganese 0.03 mg 2%
Phosphorous 10.56 mg 1%
Potassium 103.62 mg 3%
Selenium 0 mcg 0%
Sodium 0 mg 0%
Zinc 0.07 mg 0%
Phytonutrients
Alpha-carotene 0 mcg
Beta-carotene 125.4 mcg
Beta-cryptoxanthin 23.1 mcg
Lutein + zeaxanthin 48.18 mcg
Lycopene 0 mcg

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