...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, raw
Refuse: 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)
Plums and prunes (dried plums) are well known in health circles for their unique antioxidant properties called neochlorogenic and chlorogenic acid.
