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How Many Calories in a Plum?

How Many Calories in a Plum? Before we see the calories in plum, lets first we look what plum fruit is. The fruit shape is round with a sweet taste. Skin color varies according to the level of maturity, there is a bright yellow and there is also purple and dark red and blackish. Plums contain tremendous health benefits. It tastes sweet, so many people love this fruit. While the weight per plum fruit reaches 50 grams to 100 grams.

Plums have large seeds in the middle of the fruit and this should not be eaten. While the flesh is thick and juicy with fiber texture and has a sweet taste. In the United States often encountered plums of red color, blackthorn plum and Italian plum.

See also: Benefits of plum fruit

Many ask, how many calories in a plum? You do not need to worry because plums include in low-calorie fruit and have a high nutritional value. Another benefits of eating plums is free from saturated fats.

Plums are a source of high antioxidants, this fruit has ORAC at 7581. It is higher thanĀ  antioxidant in blueberries, apples and blackberries. High antioxidants are very useful for the health, it slows the aging process and eliminate free radicals.

Plum also great source of nutrients such as vitamins and minerals. Among them are vitamin K, vitamin C, E and A. In addition, this low-calorie fruit is also an important source of minerals such as Zinc, Phosphorous, Manganese, Selenium, Magnesium, Copper and Iron.

How Many Calories In a Plum?

Plum is famous for low-calorie fruit, but how many calories in one plum. Here we do not measure the number of calories from each plum because the weight of the fruit varies from one to another, but we measure it by the number per cup.

In one cup plum contains only 76 calories. For those of you who are on diet in weight loss, plums can be your friend.

The dried fruit has another name, that is prunes. But dried fruit is also often referred as dry plum. The drying plum is usually selected from high-sugar fruits and acidity. However, that does not mean the fruit is high calorie. Dry plum is solid and chewy, for one plum contains 23-30 calories.

how many calories in a plum juice

While plum juice is a juice made from dry plums or fresh plums. This drink contains higher calories. For one cup of plum juice contains 182 calories. If you like this juice you should not drink one cup at a time but drink half and leave some of it. You can also make a half cup so the calories are not too much.

Essentially, plums are low-calorie fruits. But when this fruit is processed into a plum product then the calories can be increased. Plum fruit product Producers usually add sugar in their products. It is certainly increases the number of calories for plum.


After we know about how many calories in a plum, let we see some warning words about the plum. Although has many benefits for health, this fruit is not good to consume in large amount, why? Lest see below

Plums are just like blueberries, dark leafy vegetables like spinach and kale. They are foods that contain oxalic acid, consuming too much oxalic acid can cause crystallization in the urinary tract. So, every time you consume plums, drink plenty of water to cleanse the digestive system.

Usually, this fruit is enjoyed immediately after being taken from the tree. However, for better health, you should clean the plum with clean water. Use baking soda to clear all plum surfaces from possible pesticides.

Eat the flash only, while the seeds must be removed because they can not eat.

Benefits Of Plums For Weight Loss

To lose weight, one must reduce the portion of calorie-rich foods. Plums are a fresh fruit that is low in calories, so it’s a great idea to support you in losing weight. Even research also supports this, for more details about the facts of plums in losing weight, see the reasons below.

1. Being Low-Calorie Foods

How many calories in a plum? We already mentioned that one cup of plum contains about 76 calories. To measure it per fruit, this is difficult because of the different sizes of plums. There is also a mention that one plum contains 30 calories, this is probably a large or medium-sized plum. This caloric value is not a huge amount for a diet, meaning you can rely on plum in your weight loss diet.

To lose weight, of course calories must be burned in the body. The calories burned must be greater than the number of calories supplied through food. One way to make it easier for you to drain your body’s calories is to eat low-calorie fruits such as plum fruit. But you must know that you should not only rely on fruit, but a variety of fruits and other low-calorie foods must also be eaten so that you still get good nutrition. If not, then you will experience malnutrition.

2. Plums are a high-fiber fruit

One plum contains 1 gram of fiber and this includes a lot because you can sometimes eat up to 15 plums every day. Fiber keeps you full and this reduces your meals and snacks. That is, by eating plum you can cut your calorie intake and this is a good opportunity to lose weight. So, the low calorie content in plum and high fiber content are two factors that support each other in losing weight.

Fiber is not only filling, but the benefits of fiber also lower sugar, prevent constipation, or generally support digestive health. Plums are also fruits that are classified as low on the glycemic index, because eating them does not cause a spike in blood sugar. So, people with type 2 diabetes can use plum fruit as a daily food to support daily nutrition.

What Does Science Say About Benefits Plums For Weight Loss?

To prove plums as a fruit that can lose weight, there are several studies on plums. Let’s look at the scientific evidence that prunes are a fruit that can lose weight.

Research on peaches, plums and nectarines, do they contain bioactive compounds that are said to fight diabetes and cardiovascular disease? Well, this study led to the results that these fruits can be used in the fight against metabolic syndrome.

What is metabolic syndrome? Metabolic syndrome is a problem that causes obesity and can lead to frightening health conditions. These fruits contain phenolic compounds that act as anti-obesity, anti-diabetic and anti-inflammatory. Phenolics are also said to lower cholesterol levels so that they can reduce the risk of heart disease. The results of this study say that eating plums is good for preventing cardiovascular disease. Also, eating prunes can prevent obesity and other dangerous diseases.

After this research, there is another research conducted by the University of Liverpool. The purpose of this study was to find out whether eating prunes could control body weight or as a weight loss diet. In this study involved 100 investigators who were overweight. They were divided into two groups, one group had to eat prunes or prunes every day, while the other was advised to eat healthy snacks, and this had to be done during the study period.

Research result

The study was conducted for 8 months, and the results were surprising. The group that ate plums every day experienced an average weight loss of 2 kg. In addition to being able to lose weight up to 2 kg, they also experienced a reduction in waist circumference of up to 2.5 cm.

While those from the second group, those who ate a healthy diet during the study, they lost weight too, but 1.5 kg and experienced a reduction in waist circumference of 1.7 cm.

So, based on this research – taken from betterme.world -, eating plums is really proven to lose weight. So, don’t forget to add them in your daily diet.