How Many Servings of Fruit is 1 Plum?

According to the USDA, a standard fruit serving is often a one-cup equivalent. So, how many servings of fruit is 1 plum? For many, a single medium-sized plum is considered a half-serving of fruit, meaning you need two to make one full serving.

Quick Summary

The number of plums that constitute a single serving varies by size and region. Two medium plums generally make one full serving, while a single plum represents a half-serving toward daily fruit intake goals.

Key Points

• Serving Size: Two medium-sized plums are generally considered one standard serving of fruit.

• Half a Serving: A single medium plum represents a half-serving toward your daily fruit intake.

• Nutrient-Dense: Plums are a low-calorie source of carbohydrates, fiber, and valuable nutrients like Vitamin C, A, and K.

• Digestive Benefits: The fiber and sorbitol in plums can aid digestion and help prevent constipation.

• Heart Health: Plums contain potassium and antioxidants that support cardiovascular health by helping to manage blood pressure and cholesterol.

• Antioxidant Power: The colorful skin of plums is rich in anthocyanin antioxidants that fight cell damage and inflammation.

Understanding Fruit Serving Sizes

Nutritional guidelines around the world differ, but most agree that portion size is key. For smaller fruits like plums, it's common for more than one piece to be needed to count as a full serving. This helps to ensure you are meeting the recommended daily intake of essential vitamins, minerals, and fiber. The U.S. Department of Agriculture (USDA) recommends that adults consume between 1.5 and 2.5 cups of fruit per day, depending on age, sex, and activity level. For a small fruit like a plum, it's important to understand how it contributes to these daily goals.

The Official Breakdown: Why 2 Plums Equal 1 Serving

Based on guidance from the FDA and various health organizations, two medium-sized plums are considered to be one complete serving of fruit. Specifically, the FDA notes that two medium plums have a combined weight of about 151 grams and account for one standard fruit serving. This contrasts with larger fruits, where one piece often counts as a full serving. By understanding this distinction, consumers can more accurately track their nutritional intake and work toward achieving their '5 a day' or USDA-recommended fruit goals. One medium plum weighs approximately 66 grams, making it about a half-cup equivalent, which logically means two plums are needed to reach the full one-cup serving target.

Plum Nutrition Facts

Plums offer a range of health benefits, including being a good source of antioxidants and fiber. They are a low-calorie fruit, making them an excellent choice for a healthy snack. Here's a brief look at the nutritional content of a single medium plum (approximately 66 grams):

• Calories: 30
• Carbohydrates: 7.5g
• Fiber: 0.9g
• Sugar: 6.5g
• Vitamin C: Provides about 10% of the Daily Value
• Vitamins A and K: Provides smaller but meaningful amounts
• Potassium: Contains 104mg
• Antioxidants: Rich in polyphenols that help reduce cell damage

Comparison of Plum Serving Sizes to Other Fruits

To put the plum's serving size into perspective, here's how it compares to some other common fruits according to various health guidelines:

Fruit Type	Standard Serving Size	Notes
Plums	2 medium plums	Equivalent to about 1 cup.
Apple	1 medium apple	Typically larger than a plum, so one piece is enough.
Banana	1 large banana	A larger piece of fruit, so one counts as a full serving.
Kiwi Fruit	2 kiwi fruits	Similar to plums, two are needed for a full serving.
Strawberries	8 large strawberries or 1 cup	The serving size is measured by volume or piece count.
Grapes	3/4 to 1 cup or about 20-30 grapes	Measured by volume or a specific number of pieces.
Dried Fruit	1/2 cup or about 3 prunes	The serving size is smaller due to concentrated sugar.

How to Incorporate Plums into Your Diet

Including plums in your daily diet is simple and delicious. Here are a few ideas:

• As a snack: Eat two fresh plums for a perfect, low-calorie, and satisfying snack.
• In oatmeal or cereal: Slice one or two plums and add them to your morning bowl of oatmeal or cereal for extra flavor and nutrients.
• In fruit salads: Combine plums with other fruits like berries, kiwi, and melon to create a mixed fruit salad that is packed with vitamins.
• In smoothies: Blend two plums with yogurt, milk, and a handful of spinach for a nutrient-rich smoothie.
• Dried as prunes: A serving of dried plums (prunes) is smaller, typically a half-cup, but is a great source of fiber.

The Health Benefits of Plums

Beyond being a tasty snack, plums and prunes are known for several health benefits:

• Digestive Health: Plums contain sorbitol, a natural laxative, and fiber, which helps keep bowel movements regular and can prevent constipation.
• Antioxidant Power: The vibrant colors of plums come from anthocyanins and other polyphenols, which are powerful antioxidants that protect cells from damage and reduce inflammation.
• Blood Sugar Regulation: Despite their natural sugars, plums' fiber content helps slow the absorption of sugar into the bloodstream, which is beneficial for managing blood sugar levels and may lower the risk of type 2 diabetes.
• Heart Health: Plums contain potassium, which helps regulate blood pressure, and their antioxidants can help lower LDL ('bad') cholesterol.
• Bone Health: Studies on prunes (dried plums) have shown potential benefits for bone health, especially in postmenopausal women, by reducing bone loss.

Conclusion

In summary, one medium plum is typically considered a half-serving of fruit, while two medium plums equal a full, standard serving. This distinction is crucial for accurately tracking your nutritional intake and achieving your daily fruit goals. Whether you prefer them fresh, dried, or in a recipe, adding plums to your diet is an easy and delicious way to increase your intake of essential vitamins, minerals, and fiber, contributing to a healthier you. For more information on dietary recommendations, consider exploring resources like the ChooseMyPlate program from the USDA.

Frequently Asked Questions

How many medium plums make one cup?

Since one medium plum is roughly a half-cup equivalent, two medium plums make one cup of fruit.

Are prunes and plums the same in terms of serving size?

No. A serving of dried plums (prunes) is a smaller quantity because the nutrients and sugars are more concentrated. A half-cup of dried fruit, including prunes, counts as a full serving.

What is the calorie count for one plum?

A single medium-sized plum has approximately 30 calories, making it a low-calorie snack.

Do different colored plums have different nutritional values?

While all plums are healthy, dark purple, red, and blue plums are particularly rich in anthocyanin antioxidants, which give them their color and protective properties.

Can I eat more than two plums in a day?

Yes, you can eat more than two plums. They are a healthy part of a balanced diet. However, like any fruit, overconsumption could lead to excessive sugar intake or a laxative effect due to the sorbitol content.

How do plums help with digestion?

Plums help with digestion through their fiber content and natural sugar alcohol, sorbitol. Sorbitol acts as a natural laxative by drawing water into the colon to soften stool.

Are plums good for blood sugar control?

Yes, the fiber in plums helps slow down the digestion of its natural sugars, preventing sharp spikes in blood sugar. This can also improve insulin sensitivity.