Plums are low in calories and very healthy. Because the nutritional values ​​​​of fresh plums are quite good and make the fruit a healthy snack for the summer.

Plums: calories and all nutritional values

Plums are one of the most popular summer fruits. The elongated, violet plums are ideal for preserving and for various dishes (see below). The calories and nutritional values ​​differ depending on whether the plums are fresh or dried.

Nutritional values ​​for fresh plums:
Calories: 46 calories
Protein: 0.7g
Fat: 0.28g
Carbohydrates: 11.42g
of which sugar: 9.92g
Fiber: 1.4g

Dried plums: nutritional table

Nutritional values ​​for dried plums:
Calories: 240 calories
Protein: 2.18g
Fat: 0.38g
Carbohydrates: 63.88g
of which sugar: 38.13g
Fiber: 7.1g
Plums have significantly fewer calories than, for example, grapes (68 kcal/100g) and also significantly less sugar (grapes: 15.4g/100g). This makes the plums very healthy.

At around 86 percent, plums have a higher water content than other types of fruit. You should take this into account when using it, for example when baking a plum cake. Here it can make sense to pre-bake the base, because the plums lose liquid and the cake base may not rise.

Effect of plums on health

In recent years, scientists have repeatedly examined plums and analyzed their effects on health.

Animal experiments in 2005 proved that dried plums are effective against osteoporosis. However, it is still unclear which ingredients are responsible for this (study).
In plums – especially in dried plums – there are larger amounts of sorbitol. This is the natural sugar alcohol in fructose, which can lead to digestive problems.
Plums contain the messenger substance serotonin, which is also known as the “happiness hormone”. It lifts the mood and ensures well-being.
Scientists have also detected the hormone ghrelin in plums, which is otherwise only produced by animals. It stimulates the appetite – also in humans (study).
In a fairly small study, scientists found that plum juice increased cognitive performance in rats. This effect did not occur with dried plums.

Plums are fruits of the genus Prunus (stone fruits). Plum may have been one of the first fruits grown by humans, along with olives, grapes, and figs.

1. Plum trees grow on all continents except Antarctica. But most of all they are grown in temperate zones. The average lifespan of cultivated plums is 10-15 years.
2. Most plum trees grow in gardens near residential areas.
3. Flower buds on most cultivars sit on short spurs along with the shoots of the main branch. Each bud can contain one to five flowers, and often appear as dense flower clusters when the trees are in full bloom.
4. The fruits have an average size of 2.5 to 7.5 cm in diameter; shape from spherical to oval. The flesh is hard and juicy. The fruit is smooth with a waxy surface. Skin color ranges from bluish-black to red, purple, green, or yellow.
5. The most popular and most common is the “home plum”, which takes 90% of all plum tree plantings in the world.
6. Like most fruits, plums are low in calories. There are approximately 46 calories in 100 grams of raw plums; and they consist of 87% water, 11% carbohydrates, 1% protein, and less than 1% fat.
7. Plum is a good source of vitamin A, vitamin K, vitamin B (B1, B2, B3, B6, B9), and vitamin E.
8. Minerals present in them include potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc. They are also loaded with fiber, sorbitol, and isatin.
9. The antioxidant power of plums helps in the treatment of osteoporosis, obesity and slows the progression of Alzheimer’s disease.
10. Plums also contain anthocyanin and quercetin, which are important in preventing the breakdown of brain cells.
11. Plums have a low glycemic index, so consuming plums helps control blood sugar levels and reduces the risk of type 2 diabetes.
12. Numerous studies have proven that eating plums helps prevent the appearance of cancer cells, strengthens the immune system, and prolongs youth.
13. Plums are widely consumed as dessert fruits. Plum fruits range in flavor from sweet to tart. Compotes and preserves are prepared from plums. They are used for baking pastries.
14. In the Balkans, the plum is converted into an alcoholic drink called Slivovica (Serbian: šljivovica). Šljivovica is the national drink of Serbia in domestic production, and the plum is the national fruit.
15. “Plum wine” is popular in Japan, Korea, and is also produced in China. In central England, a similar alcoholic beverage known as the plum drum is also made from plums.
16. Dried plums, without fermentation, are called prunes. These plums contain a high level of sugar, the quality of which depends on the drying method (in dehydrators or the sun) and the storage method.
17. The plum is heavily involved in Chinese mythology. She is often depicted carved on jade, as the Chinese associate her with wisdom.