You're standing in the produce aisle, staring at a pile of deep purple, dusty-skinned plums. They look incredible. But if you're tracking your macros or just trying to keep your daily intake in check, the question hits: how many calories are in a plum, really?
The short answer is about 30.
But wait. If you grab one of those massive, baseball-sized Black Splendor plums, you’re looking at something closer to 50 or 60. If you’re snacking on a tiny greengage, it might be 15. Nature doesn't use a calorie-counting machine, so every piece of fruit is a bit of a wildcard.
Honestly, people overcomplicate this. They think fruit is "scary" because of the sugar, or they assume all plums are created equal. They aren't. Let's get into the weeds of what you're actually eating when you bite into that juicy fruit.
The Raw Data: Calories and Macronutrients
According to the USDA FoodData Central database, a standard, medium-sized plum (about 2 inches in diameter or 66 grams) contains roughly 30 calories.
That is remarkably low.
To put that in perspective, you could eat five plums and still consume fewer calories than you’d find in a single large glazed donut. Most of those calories—about 90%—come from carbohydrates. You're getting about 8 grams of carbs, 7 of which are natural sugars like fructose, glucose, and sorbitol.
The protein and fat content? Almost non-existent. You get maybe 0.5 grams of protein and less than 0.2 grams of fat. This is pure, hydrating energy.
Why the "Average" Is Kinda Lying to You
Size matters. A lot.
If you're using a tracking app like MyFitnessPal or Cronometer, you'll see "1 medium plum." But what is medium?
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- Small plums (approx 50g): Roughly 23 calories.
- Medium plums (approx 66g): Roughly 30 calories.
- Large plums (approx 95g): Roughly 44 calories.
If you are a stickler for accuracy, stop counting by "item" and start counting by weight. A plum has roughly 46 calories per 100 grams. If you have a kitchen scale, use it once just to see what your typical grocery store plum weighs. You might be surprised to find that the "jumbo" varieties are nearly double the standard weight.
It’s Not Just About How Many Calories Are in a Plum
Focusing only on the calorie count is a mistake. It’s like looking at a car and only asking about the gas tank size while ignoring the engine. Plums are nutrient-dense.
They are packed with vitamin C, vitamin K, and vitamin A. But the real star is the fiber. One plum gives you about 1 gram of fiber. That doesn't sound like much until you realize most of us are chronically under-fibered. That fiber slows down the absorption of the fruit's sugar into your bloodstream. It prevents that "sugar crash" you get from processed snacks.
Then there are the polyphenols.
Dr. Mary Ellen Camire, a professor of food science and human nutrition, has highlighted that plums (especially the dark-skinned ones) are rich in antioxidants like neochlorogenic and chlorogenic acid. These aren't just buzzwords. They actually help fight oxidative stress in your cells.
The Sugar Myth: Is It Too Much?
Some "keto-adjacent" influencers might tell you to avoid plums because of the sugar. That's usually bad advice for the average person.
Yes, a plum has sugar. But it also has a low Glycemic Index (GI). The GI of a plum is around 24 to 35, depending on ripeness. Anything under 55 is considered "low." This means it doesn't cause a massive spike in insulin.
One interesting thing about plums is their sorbitol content. Sorbitol is a sugar alcohol that occurs naturally in the fruit. It acts as a natural laxative. This is why prunes (which are just dried plums) are the go-to remedy for your grandma’s digestion issues. Even in their fresh state, plums help keep things moving.
Comparing the Varieties: Red, Black, and Yellow
Does the color change the calorie count?
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Not significantly.
Whether you’re eating a Santa Rosa (red skin, yellow flesh) or a Black Amber, the caloric density remains remarkably stable. However, the phytonutrient profile shifts.
The deep purple or "black" plums get their color from anthocyanins. These are the same pigments found in blueberries. They are linked to heart health and better memory. Yellow plums, on the other hand, often have more carotenoids, which are great for your eyes.
If you’re choosing based on health, go for the darkest skin you can find. That’s where the "magic" is.
Fresh Plums vs. Prunes: A Caloric Trap
This is where people get tripped up.
When you take the water out of a plum to make a prune, the calories concentrate. A fresh plum is about 87% water. A prune is much denser.
- 1 Fresh Plum: 30 calories.
- 1 Prune: 23 calories (but it's much smaller).
- 100g of Fresh Plums: 46 calories.
- 100g of Prunes: 240 calories.
It is incredibly easy to mindlessly eat 10 prunes while standing in the kitchen. That’s 230 calories. You would likely feel "full" or even slightly sick if you tried to eat 10 fresh plums in one sitting. The volume of the water in the fresh fruit is your friend. It triggers the stretch receptors in your stomach that tell your brain, "Hey, we're done here."
Common Misconceptions About Plums
I hear this a lot: "Don't plums have a lot of pesticides?"
The Environmental Working Group (EWG) sometimes includes plums on their "Dirty Dozen" or "Clean Fifteen" lists depending on the year's crop data. While they aren't usually at the very top of the danger list, they do have thin skins. If you’re worried, buy organic or—at the very least—give them a good scrub under cold water.
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Another weird myth: "The pit contains cyanide, so plums are dangerous."
Okay, technically, the kernel inside the hard stone contains amygdalin, which the body converts to cyanide. But you’d have to crack open several pits and eat the bitter centers to feel any effect. Swallowing a pit by accident (though not recommended for your digestive tract) isn't going to poison you. Just spit it out.
How to Fit Plums Into Your Diet
If you're bored of just eating them raw, there are ways to use them that don't involve baking them into a 400-calorie tart.
- Grilled Plums: Slice them in half, remove the pit, and throw them on a hot grill for two minutes. The heat caramelizes the natural sugars. It tastes like a decadent dessert but it's still just 30 calories.
- Salad Component: Slice them thin and toss them into a spinach salad with some goat cheese and walnuts. The acidity of the plum cuts through the fat of the cheese.
- The "Better Jam": Mash a very ripe plum and spread it on whole-grain toast. It’s better than store-bought jam because it has zero added cane sugar and all the original fiber.
What Most People Get Wrong About Ripeness
A rock-hard plum is a sad plum.
It’s also slightly lower in sugar because the starches haven't fully converted yet. But the difference in how many calories are in a plum when it's tart versus when it's sweet is negligible—maybe 2 or 3 calories.
The real cost is the flavor.
Leave them on the counter in a paper bag. Don't put them in the fridge until they give slightly to a gentle squeeze. Once they're ripe, the fridge will buy you another 3-5 days of life.
Actionable Takeaways for Your Next Grocery Trip
Stop worrying about the specific number and start looking at the fruit's utility.
- Weigh your fruit once. Just once. Get a feel for what a 60g plum looks like compared to a 100g plum. This calibrates your "internal calorie counter" for life.
- Eat the skin. Most of the fiber and almost all of the antioxidants are in that tart, thin skin. If you peel it, you're just eating flavored sugar water.
- Use them as a "bridge" food. If you're hungry between lunch and dinner, one plum and a small handful of almonds (about 10) is a perfect 100-calorie snack. The protein/fat from the nuts plus the fiber/water from the plum will actually keep you full.
- Watch the dried versions. Prunes are great for digestion, but they are "energy-dense." If weight loss is the goal, stick to the fresh, watery version.
Basically, plums are a "freebie" food for most people. Unless you're eating twenty of them, they aren't going to break your caloric budget. They provide hydration, essential vitamins, and a sweet fix that won't wreck your blood sugar. Keep them on the counter, eat them when they're soft, and enjoy the fact that nature made something that tastes this good for only 30 calories.