Red plum

Fruit

Item Rating: 80/100

1 serving (66 grams) contains 30 calories, 0.5 grams of protein, 0.2 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (235.7g)

Calories		107.1
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		28.6 g	10%
	Dietary Fiber	3.6 g	12%
	Sugars	25.0 g
protein		1.8 g	3%
Vitamin D		0 mcg	0%
Calcium		21.4 mg	1%
Iron		0.4 mg	2%
Potassium		371.4 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 (4.9%)

Protein: 7 cal (5.6%)

Carbs: 114 cal (89.4%)

About Red plum

Red plums are small, round fruits with a smooth, reddish-purple skin and juicy flesh, originating from various species in the genus Prunus. Native to China, they are now cultivated globally and are commonly used in fresh fruit salads, desserts, and jams. Red plums are low in calories and rich in essential nutrients. A medium-sized red plum (about 66 grams) provides approximately 30 calories, 1 gram of fiber, and is an excellent source of vitamins A and C, as well as antioxidants like polyphenols that promote overall health.

Health Benefits

• Red plums are high in vitamin C, which supports immune health and aids in collagen production.
• They provide dietary fiber which promotes healthy digestion and can help prevent constipation.
• Plums contain antioxidants such as polyphenols that combat oxidative stress and support cardiovascular health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Low-fiber diet, individuals with fructose intolerance

Selection and Storage

Store whole red plums at room temperature until ripe, then refrigerate for up to a week to maintain freshness.

Common Questions About Red plum Nutrition

Is a red plum high in protein?

No, red plums are not high in protein. One medium-sized red plum (about 66 grams) contains approximately 0.5 grams of protein, making it a low-protein fruit. Plums are primarily a source of carbohydrates, vitamins, and antioxidants rather than protein.

Can I eat red plums on a keto diet?

Red plums can be consumed in moderation on a keto diet, but they are relatively high in natural sugars compared to other low-carb fruits. One medium red plum contains about 7.6 grams of carbohydrates, including 6.6 grams of sugar. For strict keto diets, it’s best to limit plums and choose lower-carb fruits like berries instead.

What are the health benefits of red plums?

Red plums are rich in vitamin C, which supports immune function and skin health, and they provide antioxidants like polyphenols that help combat oxidative stress. Their fiber content (about 1 gram for a medium plum) aids digestion, and plums may also support heart health by helping regulate cholesterol levels.

How many red plums should I eat in a serving?

A standard serving of red plums is generally considered to be two medium-sized plums, which together provide about 60 calories, 15 grams of carbohydrates, and 2 grams of fiber. For balanced nutrition, pair plums with a source of protein or healthy fat, such as yogurt or nuts.

How do red plums compare to black plums nutritionally?

Red and black plums are similar in nutritional content, but black plums may have slightly more antioxidants like anthocyanins due to their darker skin. Both contain similar amounts of calories, carbs, and vitamins, with 60–70 calories per serving. The choice often comes down to flavor preference, as red plums are typically sweeter while black plums are slightly tart.

Data Sources & Scientific References

1. 2020-2025 Dietary Guidelines for Americans

   U.S. Department of Health and Human Services (HHS)

   Guidelines emphasizing the inclusion of fruits like plums in a healthy, balanced diet.

   View source →