Greengage

Fruit

Item Rating: 80/100

1 serving (100 grams) contains 46 calories, 0.7 grams of protein, 0.3 grams of fat, and 11.4 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		109.5
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		27.1 g	9%
	Dietary Fiber	3.3 g	11%
	Sugars	23.6 g
protein		1.7 g	3%
Vitamin D		0 mcg	0%
Calcium		14.3 mg	1%
Iron		0.4 mg	2%
Potassium		373.8 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (5.2%)

Protein: 6 cal (5.6%)

Carbs: 108 cal (89.2%)

About Greengage

Greengages are a type of small, green plum originally cultivated in France and now grown worldwide, particularly in Europe and some parts of North America. They are known for their rich sweetness and delicate, juicy texture, making them a popular choice in jams, desserts, and as a fresh snack. Nutritionally, greengages are low in calories (46 per 100g) and fat, while offering a good source of carbohydrates for energy and dietary fiber (1.4g per 100g) to support digestive health. They also provide small amounts of vitamins and minerals, such as vitamin C (5mg per 100g) for immune support, along with trace amounts of calcium and iron for bone health and oxygen transport respectively.

Health Benefits

• Greengages are a good source of vitamin C, which supports immune function and skin health by promoting collagen production.
• The 1.4g of dietary fiber per 100g can aid digestion by promoting regular bowel movements and supporting gut health.
• Low in calories and fat, greengages can be a light, nutrient-dense snack suitable for weight management.
• Their natural sugars provide a quick source of energy without contributing to excessive caloric intake.
• Trace amounts of iron in greengages help maintain healthy oxygen transport in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat diets

Not suitable for: Very low-carb diets, individuals with plum or stone fruit allergies

Selection and Storage

Greengages should be stored in the refrigerator to maintain freshness. Allow them to come to room temperature before eating to maximize their flavor. If overripe, they can be frozen or cooked into jams or sauces.

Common Questions About Greengage Nutrition

Are greengages nutritious and what are their key nutritional values?

Greengages are low in calories, containing just 46 calories per 100 grams. They offer 0.7 grams of protein, 11.4 grams of carbs, and 1.4 grams of fiber. They are also a good source of natural sugars (9.9 grams), with minimal fat (0.28 grams) and sodium (1 mg), making them a healthy fruit choice.

Can I eat greengages on a keto or low-carb diet?

Greengages are not ideal for a strict keto diet due to their relatively high carbohydrate content (11.4 grams per 100 grams). However, they might fit into a moderate low-carb diet in controlled portions if the rest of your daily carb intake is managed carefully.

What are the health benefits of eating greengages?

Greengages are rich in dietary fiber which supports digestive health and regularity. Their natural sugars provide a quick energy boost, while their low sodium and fat content promote heart health. Additionally, they contain vitamins and antioxidants that support overall well-being.

What is the recommended serving size for greengages?

A typical serving size of greengages is about 100 grams, equivalent to approximately 3-4 small greengages. This serving contains 46 calories and provides a balance of natural sugars, fiber, and vitamins, making it a satisfying and nutritious snack.

How do greengages compare to plums and what are the best ways to eat them?

Greengages are a variety of plum but are sweeter and less tart compared to common plums. They can be eaten raw as a snack, added to desserts, or used in jams and sauces. Their naturally sweet flavor makes them especially versatile for both sweet and savory dishes.

Data Sources & Scientific References