Fruit

Plum

Health
ScoreA

Plums are stone fruits rich in antioxidants, fiber, and potassium, offering natural sweetness with minimal calories and notable digestive and bone health benefits.

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Why Plum scores 78

Nutrient density22

Protein quality5

Fiber content7

Healthy fats5

Bioactive compounds13

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Vitamin C 15%Vitamin B6 11%Copper 8.8%Vitamin K 7.4%Potassium 5.6%

Nutrition

per_100g

Calories

0.7g

Protein

11.4g

Carbs

0.3g

Fat

1.4g

Fiber

Health benefits

Supports digestive regularity and gut microbiota diversity

strong evidence

Sorbitol and soluble fiber stimulate water retention in the colon and prebiotic polyphenols feed beneficial bacteria, promoting butyrate-producing microbes

Protects against oxidative stress and inflammation

moderate evidence

Anthocyanins, chlorogenic acid, and other phenolic compounds neutralize free radicals and suppress pro-inflammatory pathways

Supports bone health and mineral density

moderate evidence

Vitamin K activates osteocalcin for bone mineralization; phenolics reduce bone resorption; potassium and magnesium support mineral homeostasis

Maintains cardiovascular and metabolic health

moderate evidence

Potassium regulates sodium balance and vascular tone; phenolics improve endothelial function and lipid profiles; low glycemic load prevents insulin dysregulation

Enhances satiety and supports weight management

emerging evidence

Fiber increases gastric distension and slows gastric emptying; low calorie density allows larger portions for fewer calories

Pairs well with

·Pair with almonds because the vitamin E and lipophilic compounds in almonds enhance absorption of fat-soluble polyphenols from plums
·Pair with Greek yogurt because calcium and probiotics work synergistically with plum fiber to optimize gut microbiota composition and bone health
·Pair with leafy greens like spinach because both are rich in vitamin K, creating an additive effect on bone mineralization and vascular health
·Pair with ginger or turmeric because these spices amplify plum's anti-inflammatory phenolics through complementary polyphenol and gingerol mechanisms

Practical tips

·Best timing: Plums have low glycemic impact and modest glucose content, making them suitable throughout the day. Morning consumption leverages prebiotic fiber for microbiota benefits; post-workout offers carbohydrates for glycogen repletion with antioxidant support.
·Select plums with slight give when gently squeezed—they should yield to pressure but not be mushy. Avoid rock-hard or overly soft fruit
·Store ripe plums in the refrigerator (32-40°F) for up to 2 weeks to slow ripening and preserve antioxidant content; bring to room temperature 30 minutes before eating for optimal flavor
·Consume skin-on whenever possible—the majority of anthocyanins and phenolic compounds are concentrated in or near the skin
·For constipation relief, consume 2-3 fresh plums or a small handful of dried plums (prunes) with adequate water; sorbitol works best with hydration
·Pair plum consumption with vitamin C sources (citrus, bell peppers) to enhance non-heme iron absorption if eating alongside plant-based proteins