Nutritional Profile of 100g of Plums
Fresh plums, with their modest calorie count, offer many important nutrients. This portion is also a source of vitamins and minerals, contributing to overall health without excessive calories.
Breakdown of a 100g Plum Serving
- Calories: 46 kcal
- Carbohydrates: 11.42 grams, including natural sugars
- Dietary Fiber: 1.4 grams, beneficial for digestive health
- Protein: 0.7 grams
- Fat: 0.28 grams, a negligible amount
- Vitamins: Good source of Vitamin C (11% DV) and Vitamin K (5% DV)
- Minerals: Contains potassium (5% DV) and small amounts of copper and manganese
Fresh Plums vs. Prunes: A Calorie Comparison
It is important to differentiate between fresh plums and prunes, their dried counterparts, as the dehydration process significantly increases the sugar and, therefore, the calorie count. A 100-gram serving of prunes contains many more calories than the same amount of fresh plums. Although both offer health benefits, it is key to control portions of prunes due to their higher caloric density.
Calorie Comparison: Plums vs. Other Popular Fruits
| Fruit (100g serving) | Calories (approx.) | Primary Benefit |
|---|---|---|
| Plums | 46 kcal | High in antioxidants and vitamins |
| Apples | 52 kcal | Good source of fiber and vitamin C |
| Strawberries | 32 kcal | Excellent source of vitamin C and manganese |
| Grapes | 69 kcal | Rich in antioxidants and vitamins |
| Bananas | 89 kcal | High in potassium and vitamin B6 |
Health Benefits of Including Plums in Your Diet
Plums offer many health advantages because of their nutritional composition, beyond being a low-calorie food. Their high antioxidant and fiber content is particularly beneficial.
Promoting Digestive Health
The fiber in plums, especially insoluble fiber, acts as a natural laxative and helps promote regular bowel movements. Additionally, plums contain sorbitol, a sugar alcohol that contributes to their laxative effect.
Antioxidant-Rich for Cellular Protection
Plums, particularly the darker varieties, are rich in powerful antioxidants called polyphenols and anthocyanins. These compounds help combat oxidative stress and inflammation, which can contribute to various chronic diseases.
Supporting Heart Health
The potassium in plums helps regulate blood pressure by balancing sodium levels in the body. Antioxidants also protect heart muscles and support cardiovascular function.
Aiding in Weight Management
Plums, being a low-calorie, high-fiber fruit, can be a great part of a weight management plan. Fiber and water content promote feelings of fullness, which can help curb appetite and reduce overall calorie intake.
Incorporating Plums into Your Daily Routine
Plums are a versatile fruit that can be enjoyed in many ways. They can be eaten raw as a quick and healthy snack or incorporated into various dishes for added flavor and nutrition.
Simple Ways to Enjoy Plums
- Fresh Snack: Eat them raw and whole, or sliced in a fruit salad.
- Smoothies: Add fresh or frozen plums to your morning smoothie for natural sweetness and extra nutrients.
- Oatmeal and Cereal: Top your oatmeal or breakfast cereal with chopped plums for a flavorful and nutritious boost.
- Yogurt and Desserts: Stir plum pieces into yogurt or use them to make tarts, jams, and other healthy desserts.
- Salads: Add sliced plums to green salads for sweetness and color.
Conclusion
A 100-gram serving of fresh plums is a low-calorie, nutrient-dense choice that offers a variety of health benefits. With only 46 calories per serving, plums can satisfy a sweet craving while providing beneficial fiber, vitamins, and antioxidants. It is important to remember the difference between fresh and dried plums (prunes), with prunes having a much higher caloric content. Incorporating fresh plums into your diet is a simple and delicious way to boost overall health and wellness. For more detailed nutritional information, visit the USDA website.
