How many calories are in one plum?

Plums have 30 calories per plum or 45 calories for every 100 grams. Most of its calories are from carbohydrates.

How much protein is in one plum?

A single plum contains 0.5 grams of protein. Plums are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in plums?

Plums are a source of potassium.

Does plums contain antioxidants?

Plums contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin.

What's similar to plums in cooking?

Cherries, peach, nectarine, pears, rhubarb and pomegranate juice are similar to, or commonly paired with plums in cooking and recipes.

Food with Nutrition Similar to Plums

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Summary
Similar plants
Similar fruits

Plums source

Similar to Plums

plums has significant amounts of dietary fiber. One plum contains about 30 calories.

A couple foods are fairly similar to plums nutritionally, particularly tomato. In addition, cherries and peas are moderately alike.

We compared the key nutrients in plums (dietary fiber) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Tomato, Peas, Radishes, Cauliflower, Zucchini, Jicama, Cherry Tomato

fruits: Cherries, Currants, Honeydew, Watermelon, Apricot, Nectarine, Tangerine, Apple, Peach, Mango, Kumquat, Kiwi, Cranberry

The details of the top 20 foods most nutritionally similar to plums are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to plums including tomato, peas, radishes, cauliflower and zucchini.

Tomato

Similarity: > 95%

Tomato contains nutrients similar to plums, but in smaller amounts overall. Also, tomato contains more Vitamin C, Vitamin A and potassium than plums.

For 100 grams of plums and tomato:

Plums (5/8 cup)		Tomato (5/8 cup)
1.4	dietary fiber (G)	1.2

However, plums does contain more than tomato by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	18
9.9	sugar (G)	2.6
0.7	protein (G)	0.88
0.02	saturated fat (G)	0.03
9.5	Vitamin C (MG)	14
17	Vitamin A (UG)	42
0.26	Vitamin E (MG)	0.54
6	calcium (MG)	10
0.17	iron (MG)	0.27
157	potassium (MG)	237
0.03	thiamin (MG)	0.04
0.03	riboflavin (MG)	0.02
0.42	niacin (MG)	0.59
0.14	pantothenic acid (MG)	0.09
0.03	Vitamin B6 (MG)	0.08
5	folate (UG)	15

0.951 | 0.951 | 0.95 Complete Comparison:
Tomato vs. Plums

Peas

Similarity: > 90%

More nutritionally dense than plums, peas contain nutrients similar to plums, but in smaller amounts overall. Moreover, peas contains more dietary fiber, protein, Vitamin C and Vitamin A than plums.

For 100 grams of plums and peas:

Plums (5/8 cup)		Peas (3/4 cup)
1.4	dietary fiber (G)	5.7

However, plums does contain more than peas by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	81
9.9	sugar (G)	5.7
0.7	protein (G)	5.4
0.02	saturated fat (G)	0.07
9.5	Vitamin C (MG)	40
17	Vitamin A (UG)	38
0.26	Vitamin E (MG)	0.13
6	calcium (MG)	25
0.17	iron (MG)	1.5
157	potassium (MG)	244
0.03	thiamin (MG)	0.27
0.03	riboflavin (MG)	0.13
0.42	niacin (MG)	2.1
0.14	pantothenic acid (MG)	0.1
0.03	Vitamin B6 (MG)	0.17
5	folate (UG)	65

0.904 | 0.904 | 3.03 Complete Comparison:
Peas vs. Plums

Radishes

Similarity: 88%

Radishes contain nutrients similar to plums, but in smaller amounts overall. Also, radishes contains more Vitamin C, calcium and potassium than plums.

For 100 grams of plums and radishes:

Plums (5/8 cup)		Radishes (7/8 cup)
1.4	dietary fiber (G)	1.6

However, plums does contain more Vitamin A than radishes by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	16
9.9	sugar (G)	1.9
0.7	protein (G)	0.68
0.02	saturated fat (G)	0.03
9.5	Vitamin C (MG)	15
17	Vitamin A (UG)	0
0.26	Vitamin E (MG)	0
6	calcium (MG)	25
0.17	iron (MG)	0.34
157	potassium (MG)	233
0.03	thiamin (MG)	0.01
0.03	riboflavin (MG)	0.04
0.42	niacin (MG)	0.25
0.14	pantothenic acid (MG)	0.17
0.03	Vitamin B6 (MG)	0.07
5	folate (UG)	25

0.881 | 0.881 | 0.82 Complete Comparison:
Radishes vs. Plums

Cauliflower

Similarity: 88%

More nutritionally dense than plums, cauliflower contains nutrients similar to plums, but in smaller amounts overall. Moreover, cauliflower contains more dietary fiber, Vitamin C, calcium, potassium and pantothenic acid than plums.

For 100 grams of plums and cauliflower:

Plums (5/8 cup)		Cauliflower (7/8 cup)
1.4	dietary fiber (G)	2

However, plums does contain more Vitamin A than cauliflower by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	25
9.9	sugar (G)	1.9
0.7	protein (G)	1.9
0.02	saturated fat (G)	0.13
9.5	Vitamin C (MG)	48
17	Vitamin A (UG)	0
0.26	Vitamin E (MG)	0.08
6	calcium (MG)	22
0.17	iron (MG)	0.42
157	potassium (MG)	299
0.03	thiamin (MG)	0.05
0.03	riboflavin (MG)	0.06
0.42	niacin (MG)	0.51
0.14	pantothenic acid (MG)	0.67
0.03	Vitamin B6 (MG)	0.18
5	folate (UG)	57

0.875 | 0.875 | 1.95 Complete Comparison:
Cauliflower vs. Plums

Zucchini

Similarity: 87%

Zucchini contains nutrients similar to plums, but in smaller amounts overall. Moreover, zucchini contains more Vitamin C, calcium, potassium and Vitamin B6 than plums.

For 100 grams of plums and zucchini:

Plums (5/8 cup)		Zucchini (3/4 cup)
1.4	dietary fiber (G)	1

However, plums does contain more than zucchini by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	17
9.9	sugar (G)	2.5
0.7	protein (G)	1.2
0.02	saturated fat (G)	0.08
9.5	Vitamin C (MG)	18
17	Vitamin A (UG)	10
0.26	Vitamin E (MG)	0.12
6	calcium (MG)	16
0.17	iron (MG)	0.37
157	potassium (MG)	261
0.03	thiamin (MG)	0.05
0.03	riboflavin (MG)	0.09
0.42	niacin (MG)	0.45
0.14	pantothenic acid (MG)	0.2
0.03	Vitamin B6 (MG)	0.16
5	folate (UG)	24

0.872 | 0.872 | 1.19 Complete Comparison:
Zucchini vs. Plums

Jicama

Similarity: 85%

Jicama contains nutrients similar to plums, but in smaller amounts overall. Moreover, jicama contains more dietary fiber, Vitamin C, iron and pantothenic acid than plums.

For 100 grams of plums and jicama:

Plums (5/8 cup)		Jicama (7/8 cup)
1.4	dietary fiber (G)	4.9

However, plums does contain more than jicama by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	38
9.9	sugar (G)	1.8
0.7	protein (G)	0.72
0.02	saturated fat (G)	0.02
9.5	Vitamin C (MG)	20
17	Vitamin A (UG)	1
0.26	Vitamin E (MG)	0.46
6	calcium (MG)	12
0.17	iron (MG)	0.6
157	potassium (MG)	150
0.03	thiamin (MG)	0.02
0.03	riboflavin (MG)	0.03
0.42	niacin (MG)	0.2
0.14	pantothenic acid (MG)	0.14
0.03	Vitamin B6 (MG)	0.04
5	folate (UG)	12

0.847 | 0.847 | 0.96 Complete Comparison:
Jicama vs. Plums

Cherry Tomato

Similarity: 84%

Cherry tomato contains nutrients similar to plums, but in smaller amounts overall. Also, cherry tomato contains more Vitamin C, Vitamin A and potassium than plums.

For 100 grams of plums and cherry tomato:

Plums (5/8 cup)		Cherry Tomato (5/8 cup)
1.4	dietary fiber (G)	0.9

However, plums does contain more dietary fiber than cherry tomato by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	16
9.9	sugar (G)	0
0.7	protein (G)	1.2
0.02	saturated fat (G)	0.03
9.5	Vitamin C (MG)	16
17	Vitamin A (UG)	75
0.26	Vitamin E (MG)	0
6	calcium (MG)	5
0.17	iron (MG)	0.47
157	potassium (MG)	212
0.03	thiamin (MG)	0.05
0.03	riboflavin (MG)	0.03
0.42	niacin (MG)	0.59
0.14	pantothenic acid (MG)	0.19
0.03	Vitamin B6 (MG)	0.06
5	folate (UG)	29

0.842 | 0.842 | 0.94 Complete Comparison:
Cherry Tomato vs. Plums

fruits

There are quite a few fruits or fruit products that offer similar nutritional benefits to plums. Cherries, currants, honeydew, watermelon and apricot are all high in dietary fiber.

Cherries

Similarity: > 90%

Cherries contain nutrients similar to plums, but in smaller amounts overall. Also, cherries contains more dietary fiber and potassium than plums.

For 100 grams of plums and cherries:

Plums (5/8 cup)		Cherries (3/4 cup)
1.4	dietary fiber (G)	2.1

However, plums does contain more Vitamin C than cherries by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	63
9.9	sugar (G)	13
0.7	protein (G)	1.1
0.02	saturated fat (G)	0.04
9.5	Vitamin C (MG)	7
17	Vitamin A (UG)	3
0.26	Vitamin E (MG)	0.07
6	calcium (MG)	13
0.17	iron (MG)	0.36
157	potassium (MG)	222
0.03	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.03
0.42	niacin (MG)	0.15
0.14	pantothenic acid (MG)	0.2
0.03	Vitamin B6 (MG)	0.05
5	folate (UG)	4

0.907 | 0.907 | 0.73 Complete Comparison:
Cherries vs. Plums

Currants

Similarity: > 90%

More nutritionally dense than plums, currants contain nutrients similar to plums, but in smaller amounts overall. Moreover, currants contains more dietary fiber, Vitamin C, calcium and iron than plums.

For 100 grams of plums and currants:

Plums (5/8 cup)		Currants (7/8 cup)
1.4	dietary fiber (G)	4.3

However, plums

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	56
9.9	sugar (G)	7.4
0.7	protein (G)	1.4
0.02	saturated fat (G)	0.02
9.5	Vitamin C (MG)	41
17	Vitamin A (UG)	2
0.26	Vitamin E (MG)	0.1
6	calcium (MG)	33
0.17	iron (MG)	1
157	potassium (MG)	275
0.03	thiamin (MG)	0.04
0.03	riboflavin (MG)	0.05
0.42	niacin (MG)	0.1
0.14	pantothenic acid (MG)	0.06
0.03	Vitamin B6 (MG)	0.07
5	folate (UG)	8

0.899 | 0.899 | 1.6 Complete Comparison:
Currants vs. Plums

Honeydew

Similarity: 89%

Honeydew contains nutrients similar to plums, but in smaller amounts overall. Moreover, honeydew contains more Vitamin C, calcium, iron and potassium than plums.

For 100 grams of plums and honeydew:

Plums (5/8 cup)		Honeydew (5/8 cup)
1.4	dietary fiber (G)	0.8

However, plums does contain more dietary fiber than honeydew by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	36
9.9	sugar (G)	8.1
0.7	protein (G)	0.54
0.02	saturated fat (G)	0.04
9.5	Vitamin C (MG)	18
17	Vitamin A (UG)	3
0.26	Vitamin E (MG)	0.02
6	calcium (MG)	6
0.17	iron (MG)	0.17
157	potassium (MG)	228
0.03	thiamin (MG)	0.04
0.03	riboflavin (MG)	0.01
0.42	niacin (MG)	0.42
0.14	pantothenic acid (MG)	0.16
0.03	Vitamin B6 (MG)	0.09
5	folate (UG)	19

0.893 | 0.893 | 0.8 Complete Comparison:
Honeydew vs. Plums

Watermelon

Similarity: 88%

Watermelon contains nutrients similar to plums, but in smaller amounts overall.

For 100 grams of plums and watermelon:

Plums (5/8 cup)		Watermelon (5/8 cup)
1.4	dietary fiber (G)	0.4

However, plums does contain more dietary fiber and potassium than watermelon by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	30
9.9	sugar (G)	6.2
0.7	protein (G)	0.61
0.02	saturated fat (G)	0.02
9.5	Vitamin C (MG)	8.1
17	Vitamin A (UG)	28
0.26	Vitamin E (MG)	0.05
6	calcium (MG)	7
0.17	iron (MG)	0.24
157	potassium (MG)	112
0.03	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.02
0.42	niacin (MG)	0.18
0.14	pantothenic acid (MG)	0.22
0.03	Vitamin B6 (MG)	0.05
5	folate (UG)	3

0.878 | 0.878 | 0.53 Complete Comparison:
Watermelon vs. Plums

Apricot

Similarity: 88%

Apricot contains nutrients similar to plums, but in smaller amounts overall. Also, apricot contains more dietary fiber, Vitamin A and potassium than plums.

For 100 grams of plums and apricot:

Plums (5/8 cup)		Apricot (5/8 cup)
1.4	dietary fiber (G)	2

However, plums

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	48
9.9	sugar (G)	9.2
0.7	protein (G)	1.4
0.02	saturated fat (G)	0.03
9.5	Vitamin C (MG)	10
17	Vitamin A (UG)	96
0.26	Vitamin E (MG)	0.89
6	calcium (MG)	13
0.17	iron (MG)	0.39
157	potassium (MG)	259
0.03	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.04
0.42	niacin (MG)	0.6
0.14	pantothenic acid (MG)	0.24
0.03	Vitamin B6 (MG)	0.05
5	folate (UG)	9

0.875 | 0.875 | 1.05 Complete Comparison:
Apricot vs. Plums

Nectarine

Similarity: 87%

Nectarine contains nutrients similar to plums, but in smaller amounts overall. Moreover, nectarine contains more Vitamin A, calcium, potassium and folate than plums.

For 100 grams of plums and nectarine:

Plums (5/8 cup)		Nectarine (3/4 cup)
1.4	dietary fiber (G)	1.7

However, plums does contain more Vitamin C than nectarine by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	44
9.9	sugar (G)	7.9
0.7	protein (G)	1.1
0.02	saturated fat (G)	0.03
9.5	Vitamin C (MG)	5.4
17	Vitamin A (UG)	17
0.26	Vitamin E (MG)	0.77
6	calcium (MG)	6
0.17	iron (MG)	0.28
157	potassium (MG)	201
0.03	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.03
0.42	niacin (MG)	1.1
0.14	pantothenic acid (MG)	0.19
0.03	Vitamin B6 (MG)	0.03
5	folate (UG)	5

0.869 | 0.869 | 0.76 Complete Comparison:
Nectarine vs. Plums

Tangerine

Similarity: 86%

Tangerine contains nutrients similar to plums, but in smaller amounts overall. Also, tangerine contains more dietary fiber, Vitamin C and calcium than plums.

For 100 grams of plums and tangerine:

Plums (5/8 cup)		Tangerine (1/2 cup)
1.4	dietary fiber (G)	1.8

However, plums

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	53
9.9	sugar (G)	11
0.7	protein (G)	0.81
0.02	saturated fat (G)	0.04
9.5	Vitamin C (MG)	27
17	Vitamin A (UG)	34
0.26	Vitamin E (MG)	0.2
6	calcium (MG)	37
0.17	iron (MG)	0.15
157	potassium (MG)	166
0.03	thiamin (MG)	0.06
0.03	riboflavin (MG)	0.04
0.42	niacin (MG)	0.38
0.14	pantothenic acid (MG)	0.22
0.03	Vitamin B6 (MG)	0.08
5	folate (UG)	16

0.861 | 0.861 | 1.06 Complete Comparison:
Tangerine vs. Plums

Apple

Similarity: 86%

Apple contains nutrients similar to plums, but in smaller amounts overall. Also, apple contains more dietary fiber, calcium and riboflavin than plums.

For 100 grams of plums and apple:

Plums (5/8 cup)		Apple (3/4 cup)
1.4	dietary fiber (G)	2.4

However, plums does contain more Vitamin C and potassium than apple by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	52
9.9	sugar (G)	10
0.7	protein (G)	0.26
0.02	saturated fat (G)	0.03
9.5	Vitamin C (MG)	4.6
17	Vitamin A (UG)	3
0.26	Vitamin E (MG)	0.18
6	calcium (MG)	6
0.17	iron (MG)	0.12
157	potassium (MG)	107
0.03	thiamin (MG)	0.02
0.03	riboflavin (MG)	0.03
0.42	niacin (MG)	0.09
0.14	pantothenic acid (MG)	0.06
0.03	Vitamin B6 (MG)	0.04
5	folate (UG)	3

0.859 | 0.859 | 0.5 Complete Comparison:
Apple vs. Plums

Peach

Similarity: 86%

Peach contains nutrients similar to plums, but in smaller amounts overall.

For 100 grams of plums and peach:

Plums (5/8 cup)		Peach (5/8 cup)
1.4	dietary fiber (G)	1.5

However, plums does contain more Vitamin C than peach by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	42
9.9	sugar (G)	0
0.7	protein (G)	0.91
0.02	saturated fat (G)	0
9.5	Vitamin C (MG)	4.1
17	Vitamin A (UG)	24
0.26	Vitamin E (MG)	0
6	calcium (MG)	4
0.17	iron (MG)	0.34
157	potassium (MG)	122
0.03	thiamin (MG)	0.02
0.03	riboflavin (MG)	0.03
0.42	niacin (MG)	0.81
0.14	pantothenic acid (MG)	0.15
0.03	Vitamin B6 (MG)	0.03
5	folate (UG)	6

0.857 | 0.857 | 0.65 Complete Comparison:
Peach vs. Plums

Mango

Similarity: 85%

More nutritionally dense than plums, mango contains nutrients similar to plums, but in smaller amounts overall. Moreover, mango contains more Vitamin C, Vitamin A, thiamin, Vitamin B6 and folate than plums.

For 100 grams of plums and mango:

Plums (5/8 cup)		Mango (5/8 cup)
1.4	dietary fiber (G)	1.6

However, plums

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	60
9.9	sugar (G)	14
0.7	protein (G)	0.82
0.02	saturated fat (G)	0.09
9.5	Vitamin C (MG)	36
17	Vitamin A (UG)	54
0.26	Vitamin E (MG)	0.9
6	calcium (MG)	11
0.17	iron (MG)	0.16
157	potassium (MG)	168
0.03	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.04
0.42	niacin (MG)	0.67
0.14	pantothenic acid (MG)	0.2
0.03	Vitamin B6 (MG)	0.12
5	folate (UG)	43

0.852 | 0.852 | 1.39 Complete Comparison:
Mango vs. Plums

Kumquat

Similarity: 84%

More nutritionally dense than plums, kumquat contains nutrients similar to plums, but in smaller amounts overall. Moreover, kumquat contains more dietary fiber, Vitamin C, calcium and iron than plums.

For 100 grams of plums and kumquat:

Plums (5/8 cup)		Kumquat (5 fruits)
1.4	dietary fiber (G)	6.5

However, plums

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	71
9.9	sugar (G)	9.4
0.7	protein (G)	1.9
0.02	saturated fat (G)	0.1
9.5	Vitamin C (MG)	44
17	Vitamin A (UG)	15
0.26	Vitamin E (MG)	0.15
6	calcium (MG)	62
0.17	iron (MG)	0.86
157	potassium (MG)	186
0.03	thiamin (MG)	0.04
0.03	riboflavin (MG)	0.09
0.42	niacin (MG)	0.43
0.14	pantothenic acid (MG)	0.21
0.03	Vitamin B6 (MG)	0.04
5	folate (UG)	17

0.838 | 0.838 | 1.66 Complete Comparison:
Kumquat vs. Plums

Kiwi

Similarity: 84%

More nutritionally dense than plums, kiwi contains nutrients similar to plums, but in smaller amounts overall. Moreover, kiwi contains more dietary fiber, Vitamin C, calcium and potassium than plums.

For 100 grams of plums and kiwi:

Plums (5/8 cup)		Kiwi (about 1/2 cup)
1.4	dietary fiber (G)	3

However, plums

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	61
9.9	sugar (G)	9
0.7	protein (G)	1.1
0.02	saturated fat (G)	0.03
9.5	Vitamin C (MG)	93
17	Vitamin A (UG)	4
0.26	Vitamin E (MG)	1.5
6	calcium (MG)	34
0.17	iron (MG)	0.31
157	potassium (MG)	312
0.03	thiamin (MG)	0.03
0.03	riboflavin (MG)	0.03
0.42	niacin (MG)	0.34
0.14	pantothenic acid (MG)	0.18
0.03	Vitamin B6 (MG)	0.06
5	folate (UG)	25

0.837 | 0.837 | 2.38 Complete Comparison:
Kiwi vs. Plums

Cranberry

Similarity: 83%

Cranberry contains nutrients similar to plums, but in smaller amounts overall. Also, cranberry contains more dietary fiber and Vitamin C than plums.

For 100 grams of plums and cranberry:

Plums (5/8 cup)		Cranberry (7/8 cup)
1.4	dietary fiber (G)	3.6

However, plums does contain more potassium than cranberry by weight.

Here is a comparison of the rest of nutrients:

46	calories (KCAL)	46
9.9	sugar (G)	4.3
0.7	protein (G)	0.46
0.02	saturated fat (G)	0.01
9.5	Vitamin C (MG)	14
17	Vitamin A (UG)	3
0.26	Vitamin E (MG)	1.3
6	calcium (MG)	8
0.17	iron (MG)	0.23
157	potassium (MG)	80
0.03	thiamin (MG)	0.01
0.03	riboflavin (MG)	0.02
0.42	niacin (MG)	0.1
0.14	pantothenic acid (MG)	0.3
0.03	Vitamin B6 (MG)	0.06
5	folate (UG)	1

0.834 | 0.834 | 0.95 Complete Comparison:
Cranberry vs. Plums

Other Nutritional Substitutes

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