Plums: Nutrition Facts and Health Benefits

Plums are more than just a juicy summer treat—they’re a nutritional powerhouse with a range of benefits, from supporting bone health to packing your diet with antioxidants. Available in a rainbow of colors and varieties, from the classic European and Japanese cultivars to wild cherries and even the famed Kakadu plum, plums have been enjoyed for centuries across the globe. But what exactly makes them so good for you? This article dives into the nutrition facts and health benefits of plums, providing evidence-based insights to help you make the most of this delicious fruit.

Plums Nutrition Facts

Plums are prized not only for their sweet and tangy flavor but also for their impressive nutritional profile. Whether you enjoy them fresh or dried, plums deliver essential vitamins, minerals, dietary fiber, and powerful plant compounds that contribute to a healthy diet. Their nutrient content varies depending on the variety and growing conditions, but plums consistently stand out among fruits for their unique blend of nutrients.

Table 1: Key Nutritional Components of Plums

Variety-Driven Nutrient Diversity

Plums come in diverse types—European (Prunus domestica), Japanese (Prunus salicina), wild cherry plums (Prunus divaricata), and specialty regional cultivars like Kakadu plum. Each variety offers slightly different nutritional values:

• European plums: Generally have higher phenolic and antioxidant content, with varieties like Stanley and Frenze 90 also providing more protein and minerals like potassium and calcium 1,7.
• Japanese plums: Known for higher sugar content (up to 17.8%), moderate fiber, and a rich supply of anthocyanins in dark-skinned types 3,4.
• Wild cherry plums: Stand out for their vitamin C (up to 30 mg/100g) and contribution to dietary iron intake 5.
• Specialty plums (e.g., Kakadu plum): Extremely high in polyphenols and antioxidants, making them potent functional foods 10.

Macronutrients: Calories, Carbohydrates, and Protein

Plums are naturally low in calories, making them an excellent snack for those watching their energy intake. Fresh plums typically provide between 44 and 61 kcal per 100 grams 3,4. Their carbohydrate content, mainly from natural sugars, varies by variety and ripeness, while dietary fiber (both soluble and insoluble) supports digestive health 3,5,9.

Protein levels are modest but can be notably higher in certain cultivars, such as the Frenze 90, which contains up to 3.9% protein 1. This is quite unusual for fruits and may reflect specific breeding or growing conditions.

Micronutrients: Vitamins and Minerals

Plums supply important vitamins and minerals:

• Vitamin C: Especially abundant in wild cherry and some cultivated plums, supporting immune health and antioxidant defenses 5.
• Potassium: The most prevalent mineral, crucial for nerve and muscle function, as well as blood pressure regulation 1,4,5.
• Calcium and Iron: Found in modest amounts, but wild varieties can supply up to 26% of daily iron needs per 100g serving 1,5.

Phytochemicals: Phenolics, Anthocyanins, and Antioxidants

One of the standout features of plums is their high content of phenolic compounds—powerful antioxidants associated with a range of health benefits 2,4,6,7,8. Total phenolics can range widely, from as low as 38 mg/100g to over 800 mg/100g fresh weight, depending on the cultivar 8. Anthocyanins, responsible for the deep red, purple, or blue hues of many plums, add to the antioxidant arsenal and are particularly concentrated in dark-skinned varieties 4,8.

Plums’ antioxidant capacity, as measured in ascorbic acid or vitamin C equivalents, can be exceptionally high, often correlating with their phenolic content 4,6,7.

Plums Health Benefits

With an impressive nutritional profile, plums offer a suite of health benefits that extend well beyond their sweet taste. Their richness in antioxidants, dietary fiber, vitamins, and minerals translates into tangible perks for heart, digestive, metabolic, and bone health.

Table 2: Key Health Benefits of Plums

Antioxidant and Anti-inflammatory Power

Plums are loaded with antioxidants—specifically phenolics and anthocyanins—that help neutralize free radicals and lower inflammation in the body 2,4,6,7,8,10.

• High phenolic content in certain cultivars is strongly correlated with total antioxidant capacity. Plums outperform many commonly eaten fruits, including apples, in this regard 6.
• Anthocyanins are particularly abundant in dark-skinned plums, further boosting their health-protective effects 4,8.

These compounds are linked with reduced risk of chronic diseases such as cardiovascular disease, cancer, and neurodegenerative disorders 10.

Heart Health

Plums support heart health through several mechanisms:

• Potassium helps regulate blood pressure and counteracts the effects of sodium 1,4,5.
• Dietary fiber may help lower LDL cholesterol and improve overall cardiovascular health 3,5.
• Polyphenols in plums have been shown to improve blood vessel function and reduce inflammation, both key to heart health 6.

Digestive and Gut Health

Plums, especially when dried (prunes), are a well-known natural remedy for constipation and digestive sluggishness 9. This is due to:

• Dietary fiber (both soluble and insoluble) that increases stool bulk and promotes regularity 3,5.
• Sorbitol, a naturally occurring sugar alcohol, which draws water into the colon and eases bowel movements 9.
• Prebiotic effects: Some fibers and polyphenols in plums may feed beneficial gut bacteria, supporting a healthy microbiome.

Bone Health

Emerging evidence suggests that plums—particularly dried plums—can help maintain bone density and reduce the risk of osteoporosis, especially in postmenopausal women 9:

• Phenolic compounds in plums may inhibit bone resorption and stimulate bone formation.
• Minerals such as potassium and calcium contribute to bone health.
• Clinical studies show positive effects on bone mineral density with regular prune consumption, with no notable adverse effects 9.

Blood Sugar and Metabolic Support

Despite their sweetness, plums may actually support healthy blood sugar control:

• Polyphenols found in specialty plums like the Kakadu and Davidson's varieties have been shown to inhibit enzymes involved in carbohydrate digestion, potentially lowering post-meal blood sugar spikes 10.
• Dietary fiber slows the absorption of sugar and improves insulin response 3,5.

Some studies even suggest that plums could have anti-diabetic effects, though more human clinical research is needed 10.

Iron and Micronutrient Support

Wild cherry plums, in particular, are notable for their iron content, which can contribute significantly to daily iron requirements—especially important for individuals at risk of deficiency, such as menstruating women and vegetarians 5.

Other Potential Benefits

• Neuroprotection: Antioxidant polyphenols in plums may help guard against age-related cognitive decline 10.
• Anti-obesity: Plums are low in calories and high in fiber, making them a filling, nutritious snack for weight management 3,4.

Conclusion

Plums are far more than a sweet indulgence—they’re a nutrient-dense fruit with a broad spectrum of health benefits, thanks to their rich supply of vitamins, minerals, fiber, and powerful plant compounds. Whether you enjoy them fresh, dried, or as exotic regional varieties, adding plums to your diet is a delicious way to support overall health.

Key Takeaways:

• Plums are low in calories but high in water, fiber, potassium, and vitamin C, with notable variation by variety 1,3,4,5.
• They are among the richest fruits in phenolics and anthocyanins, giving them exceptional antioxidant power 2,4,6,7,8,10.
• Health benefits include antioxidant and anti-inflammatory effects, support for heart, digestive, and bone health, blood sugar regulation, and iron intake 1,3,4,5,6,7,8,9,10.
• Dried plums (prunes) are especially beneficial for bone and digestive health, with clinical research supporting their safety and effectiveness 9.
• Specialty and wild varieties such as Kakadu and cherry plums offer unique boosts in vitamin C, polyphenols, and minerals 5,10.

Enjoying a variety of plums—fresh or dried—can add flavor, nutrition, and health benefits to your everyday meals.