scored 78/100
Plums are stone fruits rich in antioxidants, fiber, and potassium, offering natural sweetness with minimal calories and notable digestive and bone health benefits.
14.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 78.
Plums (Prunus domestica) have been cultivated for thousands of years across temperate regions, with evidence of cultivation dating back to ancient China and Rome. These low-calorie fruits deliver impressive nutritional density for longevity: they contain phenolic compounds and anthocyanins that provide antioxidant protection, while their soluble fiber content supports gut microbiota diversity—increasingly recognized as central to healthspan. The potassium-to-calorie ratio (157 mg per 46 kcal) supports cardiovascular function and healthy blood pressure regulation. Notably, plums contain sorbitol, a sugar alcohol that promotes water retention in the colon, supporting digestive regularity without spiking blood glucose. Research links regular plum consumption to improved bone mineral density, particularly relevant for aging populations, likely due to synergistic effects of phenolics, vitamin K, and magnesium. Fresh plums offer superior bioavailability of these compounds compared to dried variants, though dried plums concentrate fiber and sorbitol. The combination of low glycemic impact, micronutrient density, and gut-health benefits positions plums as a strategic fruit choice for metabolic health and healthy aging.
Sorbitol and soluble fiber stimulate water retention in the colon and prebiotic polyphenols feed beneficial bacteria, promoting butyrate-producing microbes
Anthocyanins, chlorogenic acid, and other phenolic compounds neutralize free radicals and suppress pro-inflammatory pathways
Vitamin K activates osteocalcin for bone mineralization; phenolics reduce bone resorption; potassium and magnesium support mineral homeostasis
Potassium regulates sodium balance and vascular tone; phenolics improve endothelial function and lipid profiles; low glycemic load prevents insulin dysregulation
Fiber increases gastric distension and slows gastric emptying; low calorie density allows larger portions for fewer calories
Plums have low glycemic impact and modest glucose content, making them suitable throughout the day. Morning consumption leverages prebiotic fiber for microbiota benefits; post-workout offers carbohydrates for glycogen repletion with antioxidant support.
Breaks a fast
Plums contain fermentable carbohydrates (sorbitol, fructose); those with FODMAP sensitivities should consume in moderation. The presence of natural sugars makes them less ideal immediately before fasting windows if maintaining strict fasting protocols.
Per 100 g of the default form. Bars show how much higher or lower plum is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Plum is classified as a fruit. Plums are stone fruits rich in antioxidants, fiber, and potassium, offering natural sweetness with minimal calories and notable digestive and bone health benefits.
Plum scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 2 g of fiber (~7% of the 28 g daily value).
In a 140 g serving, plum is highest in Vitamin C (~15% DV), Vitamin B6 (~11% DV).
Not really. A 140 g serving has about 14 g of net carbs (16 g total minus 2 g fiber).
Best any time of day. Plums have low glycemic impact and modest glucose content, making them suitable throughout the day. Morning consumption leverages prebiotic fiber for microbiota benefits; post-workout offers carbohydrates for glycogen repletion with antioxidant support.
A typical serving is around 140 g (~64 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating plum alongside several other fruit sources.
Plum pairs nicely with: Pair with almonds because the vitamin E and lipophilic compounds in almonds enhance absorption of fat-soluble polyphenols from plums; Pair with Greek yogurt because calcium and probiotics work synergistically with plum fiber to optimize gut microbiota composition and bone health; Pair with leafy greens like spinach because both are rich in vitamin K, creating an additive effect on bone mineralization and vascular health; Pair with ginger or turmeric because these spices amplify plum's anti-inflammatory phenolics through complementary polyphenol and gingerol mechanisms.
Encyclopedia entries that supply the same signature nutrients plum contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients plumcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.