How Many Calories Are In Plum? | Sweet Facts Fast

Calories In A Plum By Size And Serving

Here’s a quick breakdown of common portions. These numbers come from a widely used database that compiles USDA FoodData Central entries and standard measures. Values round to the nearest whole number for easy reading.

Serving	Approx. Weight	Calories
1 medium plum (about 2-1/8″)	66 g	30
1 cup slices	165 g	76
100 g (weighed)	100 g	46

Once you know your daily calorie needs, these portions slot in neatly for snacks or dessert swaps.

What Drives Plum Calories

Size is the main lever. A small fruit lands under 30 calories, while a large one pushes higher. Ripeness nudges sugars up a bit. Varieties help too. Japanese types tend to be bigger and juicier; European types skew a touch smaller, which trims the total.

Water content keeps the energy density low. A plum is mostly fluid and soluble carbs, with a gram or so of fiber per medium piece. That’s why one fruit feels light yet sweet.

Macros And Micronutrients At A Glance

Per medium fruit, you’re looking at roughly 7.5 g carbs, under half a gram of protein, and a trace of fat. You also get small amounts of potassium and vitamin C. These figures trace back to a public nutrient dataset built from USDA food analyses, which lists about 30 calories per standard fruit and ~46 calories per 100 g of raw plum. You can browse the full nutrient panel on the MyFoodData plum profile (USDA-based).

Portion Tips That Keep You On Track

Smart Ways To Measure

Weigh slices when you want accuracy. No scale handy? Count whole fruits and stick to medium ones most of the time. Sliced cups work well in recipes and breakfast bowls.

Pairings That Satisfy

Add a little protein or fat so the snack sticks. Think Greek yogurt, cottage cheese, or a small handful of almonds. That combo blunts a quick sugar rush and stretches fullness.

Raw Fruit Versus Prunes

Dried plums deliver a different story. Dehydration concentrates sugar and calories. The flavor deepens, and the texture turns chewy. Handy for hiking and baking, yes, but the energy jumps fast gram for gram. Keep portions modest if you’re tracking energy tightly.

How Plum Calories Compare To Similar Fruit

Stone fruits share a lot in common. The range runs from quite lean to moderately sweet. Per 100 grams, here’s a simple snapshot.

Fruit (Raw)	Calories / 100 g	Notes
Peach	39	Light and juicy
Apricot	48	Tiny, slightly denser
Nectarine	44	Similar to peaches

If you want a general target for daily fruit, the CDC summary of the Dietary Guidelines points to about 1.5–2 cups for adults. See the CDC fruit intake guidance for the cup-equivalent ranges and context from national surveys.

Everyday Ways To Use Plums Without Overshooting Calories

Quick Breakfast Ideas

• Yogurt bowl with sliced plum, oats, and a few seeds.
• Overnight oats with chopped fruit and a spoon of nut butter.
• Smoothie with plum, frozen berries, and kefir.

Snack Combos That Travel Well

• One medium fruit plus 10–12 almonds.
• Plum wedges with a small cheese cube.
• Trail mix and a whole fruit for balance.

Dessert Swaps

• Broiled halves with a spoon of ricotta and lemon zest.
• Chilled slices over yogurt with a dusting of cocoa.
• Simple skillet compote to spoon over pancakes.

Cooking, Baking, And Calorie Shifts

Baking or broiling doesn’t add energy unless you add sugar or fat. Syrups and buttery toppings change the math quickly. Roasting drives off water, which can make a portion look smaller at the same calories. Keep an eye on add-ins like oil, cream, and sweeteners.

Picking A Plum For Taste And Balance

Firmer flesh tastes tangier and leans slightly lower in free sugars. Softer, riper fruit tastes sweeter and a touch higher in energy per bite. Choose based on your plan for the day. If dessert is coming later, pick a firmer plum at lunch. If you just finished a long walk, a ripe, juicy piece hits the spot.

Shopping And Storage Basics

At The Store

Look for smooth skin and a light give near the stem. Heavier fruit usually means juicier flesh. Avoid deep bruises or wrinkling.

At Home

Ripen on the counter in a paper bag. Move to the fridge once the fruit yields slightly to a thumb press. Cold slows softening and stretches the window for peak flavor.

Label Reading For Packaged Plum Products

Jams, nectars, and canned fruit vary widely. Scan the label for added sugars and syrups. Look for “100% fruit” or “packed in juice” if you want to keep energy lower. Dried fruit labels list smaller serving sizes; the energy per handful can add up fast.

How To Fit Plum Calories Into Your Day

Use the earlier table when you portion. One medium plum is a tidy 30 calories. A cup of slices runs around 76. That makes it easy to plug into breakfast bowls, desk snacks, or a light finish after dinner.

If you track macros, consider the carb hit alongside fiber and protein from the rest of the meal. That simple step keeps energy steady through the afternoon.

Method Notes And Sources

The calorie and nutrient figures in this guide follow standard servings drawn from a USDA-based dataset widely used for nutrition work. The database entry for raw plums lists ~30 calories per medium fruit and ~46 per 100 g. You can view the full panel, serving conversions, and weights on the MyFoodData plum profile which cites FoodData Central. For context on daily fruit amounts, see the CDC summary of the Dietary Guidelines cited earlier.

Bottom Line

A single medium plum is a 30-calorie, juicy bite with a gram or so of fiber and a little vitamin C. Use whole fruit when you want something sweet that still leaves room in your day. Keep portions modest when you switch to dried plums, and watch add-ins when baking.

Want a deeper dive into fiber targets? Try our recommended fiber intake guide.