Calorie Breakdown of a Single Plum
The Average Medium Plum
The average fresh, medium-sized plum is a surprisingly low-calorie food, making it an excellent snack for those managing their weight. The calorie content typically sits around 30, with the energy coming primarily from its natural carbohydrates. Most of the calories are derived from the sugars present in the fruit, which include fructose, glucose, and sucrose, and the plum's small protein and fat content. Due to its fiber content, the natural sugars are absorbed gradually, preventing sharp blood sugar spikes.
Calorie Variations by Plum Size and Type
While a medium plum is consistently around 30 calories, the size and variety can influence the final count. A smaller plum will have fewer calories, while a large one will have more. For example, a small plum might have around 14 calories, whereas a large one could have up to 37 calories. Different types of plums, like the dark-skinned black plum or the yellow plum, also have slightly different nutritional profiles, but the overall calorie count remains low across most fresh varieties.
Fresh vs. Dried Plums (Prunes)
The calorie difference between fresh plums and their dried counterparts, prunes, is significant due to the water removal process. Drying the fruit concentrates its natural sugars and, therefore, its calories.
Prunes vs. Fresh Plums Comparison Table
| Attribute | Fresh Plum (Medium) | Prune (Dried Plum) |
|---|---|---|
| Approximate Calories | ~30 calories | ~22.8 calories per single prune (but significantly higher per serving) |
| Moisture Content | High | Low |
| Calorie Density | Low | High |
| Fiber Content | Lower per fruit, higher per serving in fresh | Higher per fruit, but higher concentration in prunes |
| Sugar Concentration | Lower | Much higher |
| Key Benefit | Hydration, low-calorie snack | Digestive aid (higher sorbitol content) |
Nutritional Benefits Beyond Calories
In addition to being a low-calorie fruit, a single plum offers numerous health benefits. It is rich in antioxidants, particularly anthocyanins, which protect your cells from damage caused by free radicals. The fruit also contains various vitamins and minerals that are important for overall health.
Here is a list of some of the key nutrients found in a single plum:
- Vitamin C: An antioxidant that supports the immune system and aids in collagen production.
- Vitamin K: Important for bone health and proper blood clotting.
- Potassium: Helps regulate blood pressure and supports heart health.
- Dietary Fiber: Promotes healthy digestion and can help with blood sugar control.
- Antioxidants (Polyphenols): Provide anti-inflammatory benefits that may help reduce the risk of chronic diseases.
Incorporating Plums into a Healthy Diet
Plums are a versatile food that can be easily incorporated into your daily diet. They are a simple and healthy snack on their own, especially for those who are watching their calorie intake. For more culinary uses, you can add them to smoothies, chop them into salads, or use them to make low-sugar jams or desserts. The best way to consume plums is in their raw, whole form to maximize their fiber content and antioxidant benefits, which are concentrated in the skin.
Conclusion
A fresh, single plum is a low-calorie, nutrient-rich fruit that provides about 30 calories while offering significant health benefits, including antioxidants and key vitamins. The actual calorie count can vary with the plum's size and whether it is fresh or dried, with dried prunes having a higher calorie density. Its natural sweetness and fiber content make it a satisfying and healthy choice for snacking or as an ingredient in various dishes. For maximum nutritional impact, enjoying the whole, fresh fruit is recommended.
For further nutritional information, you can consult authoritative sources like the USDA.
