The raw plum (Prunus domestica) is a nutritional powerhouse, often overlooked for its vibrant array of beneficial compounds. Nutritionally, 100 grams of this fruit provides a modest caloric contribution of approximately 46 kilocalories, primarily derived from its carbohydrate content, which averages around 11.42 grams.
This carbohydrate load is composed mainly of natural sugars—fructose, glucose, and sucrose—contributing to its delightful sweetness. However, the glycemic impact is mitigated slightly by a decent dietary fiber profile (around 1.4 grams), which is crucial for promoting digestive regularity and supporting healthy blood glucose management by slowing the absorption rates of sugars.
The plum boasts a very high water content, approximately 87.23 grams per 100g serving, making it exceptionally hydrating and contributing significantly to feelings of satiety, which is beneficial when implementing weight management strategies. Beyond macronutrients, the micronutrient density is highly impressive. Plums are a respectable source of Vitamin C (ascorbic acid), an essential antioxidant vital for immune system function, the synthesis of collagen, and for protecting cellular structures against oxidative stress.
Furthermore, plums offer measurable amounts of Vitamin K (phylloquinone), crucial for maintaining proper blood clotting mechanisms and supporting skeletal integrity and bone mineralization. They also contain Vitamin A, primarily in the form of provitamin A carotenoids like beta-carotene, which acts as a precursor to active Vitamin A and is essential for vision health and cellular differentiation.
The mineral profile is anchored by potassium (around 157 mg), which is indispensable for maintaining balanced fluid levels, proper nerve signaling, and cardiovascular health by helping to regulate blood pressure. Trace minerals such as copper and manganese are also present, serving as cofactors for various vital metabolic enzymes. Their inherently low fat, negligible sodium, and zero cholesterol content solidify the plum’s position as a highly heart-healthy, nutrient-dense snack, offering functional food benefits derived from polyphenolic compounds that enhance its deep pigmentation and potent antioxidant activity. Incorporating plums regularly is a simple, palatable, and effective step toward improving overall dietary quality and supporting long-term physiological wellness.