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Plum Nutrition
the nutritional value of plums and full plum nutrition information...
Plums and prunes (dried plums) are well known in health circles for their unique antioxidant properties called neochlorogenic and chlorogenic acid.
Plums contain neochlorogenic and chlorogenic acid which are a class of antioxidants called phenols. These phenols react and prevent damage from a destructive free radical called a superoxide anion. Neochlorogenic and chlorogenic acids also play a part in the prevention of free radical damage to important body fats such as the fats in our brain cells or neurons.
Plums are also a good source of vitamin C which helps in the prevention of free radical damage to cells and tissues, thereby helping to prevent cancer. Vitamin C also helps in the absorption of dietary iron.
Plums also provide a good amount of potassium which helps the nerves and muscles to function properly and also helps to maintain the bodies' acid balance. Potassium also helps lower the risk of high blood pressure.
Plums offer a good source of niacin (vitamin B3) which helps to stabilise blood sugar and helps the body to process fats. Vitamin B3 also helps to lower your
cholesterol
levels.
Plums also provide a good source of vitamin A which plays a part in eye health and also helps to fight off viral infections.
Plums are a good source of beta carotene which protect the cells from free radical damage, thereby helping to prevent cancer. Beta carotene also provides a source of vitamin A and helps the immune and reproductive systems to function properly.
One plum contains around 25 calories.
THE FULL NUTRITIONAL VALUE OF PLUMS
Plums, rawRefuse: 6% (Pits)
Scientific Name: Prunus spp.
NDB No: 09279 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup, sliced
-------
165g
| | Proximates
|
|
Water
|
g
|
143.93
|
|
Energy
|
kcal
|
76
|
|
Energy
|
kJ
|
317
|
|
Protein
|
g
|
1.15
|
|
Total lipid (fat)
|
g
|
0.46
|
|
Ash
|
g
|
0.61
|
|
Carbohydrate, by difference
|
g
|
18.84
|
|
Fiber, total dietary
|
g
|
2.3
|
|
Sugars, total
|
g
|
16.37
|
|
Sucrose
|
g
|
2.59
|
|
Glucose (dextrose)
|
g
|
8.37
|
|
Fructose
|
g
|
5.07
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.13
|
|
Galactose
|
g
|
0.23
|
|
Starch
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
10
|
|
Iron, Fe
|
mg
|
0.28
|
|
Magnesium, Mg
|
mg
|
12
|
|
Phosphorus, P
|
mg
|
26
|
|
Potassium, K
|
mg
|
259
|
|
Sodium, Na
|
mg
|
0
|
|
Zinc, Zn
|
mg
|
0.17
|
|
Copper, Cu
|
mg
|
0.094
|
|
Manganese, Mn
|
mg
|
0.086
|
|
Fluoride, F
|
mcg
|
3.3
|
|
Selenium, Se
|
mcg
|
0.0
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
15.7
|
|
Thiamin
|
mg
|
0.046
|
|
Riboflavin
|
mg
|
0.043
|
|
Niacin
|
mg
|
0.688
|
|
Pantothenic acid
|
mg
|
0.223
|
|
Vitamin B-6
|
mg
|
0.048
|
|
Folate, total
|
mcg
|
8
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
8
|
|
Folate, DFE
|
mcg_DFE
|
8
|
|
Choline, total
|
mg
|
3.1
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
28
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
314
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
58
|
|
Vitamin A, IU
|
IU
|
569
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
120
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.43
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.00
|
|
Tocopherol, gamma
|
mg
|
0.13
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
10.6
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.028
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.023
|
|
18:0
|
g
|
0.005
|
|
Fatty acids, total monounsaturated
|
g
|
0.221
|
|
16:1 undifferentiated
|
g
|
0.003
|
|
18:1 undifferentiated
|
g
|
0.218
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.073
|
|
18:2 undifferentiated
|
g
|
0.073
|
|
18:3 undifferentiated
|
g
|
0.000
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
12
| | Amino acids
|
|
Tryptophan
|
g
|
0.015
|
|
Threonine
|
g
|
0.017
|
|
Isoleucine
|
g
|
0.023
|
|
Leucine
|
g
|
0.025
|
|
Lysine
|
g
|
0.026
|
|
Methionine
|
g
|
0.013
|
|
Cystine
|
g
|
0.003
|
|
Phenylalanine
|
g
|
0.023
|
|
Tyrosine
|
g
|
0.013
|
|
Valine
|
g
|
0.026
|
|
Arginine
|
g
|
0.015
|
|
Histidine
|
g
|
0.015
|
|
Alanine
|
g
|
0.046
|
|
Aspartic acid
|
g
|
0.581
|
|
Glutamic acid
|
g
|
0.058
|
|
Glycine
|
g
|
0.015
|
|
Proline
|
g
|
0.045
|
|
Serine
|
g
|
0.038
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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