Recipe Image.
Food

Plums

Foods / Plums

About This Food

Description

Plums are a relative of the peach, apricot and nectarine, with about 20 varieties readily available in the United States.

European-type plums are small, oval-shaped fruits with blue or purple skin and golden yellow flesh. The Japanese varieties are almost perfectly round with red-black or crimson skin and yellow or reddish flesh. Santa Rosa and Red Beaut are the most common Japanese varieties.

Along with providing a good source of vitamin C, plums are also a low glycemic food packed with antioxidants and anthocyanins.

Glycemic Index=39
Glycemic Load=5
Antioxidant Score (ORAC)=7,581

Selecting & Storing

Plums should be plump and deeply colored. Ripe plums yield to gentle pressure, and can be refrigerated for up to three days.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
Good Source of
  • VitaminC
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Coconut
  • No Pseudograins
  • No Corn
  • No Yeast
  • No Peanuts
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 whole

Chart Icon. View Calorie Breakdown

Calories: 30

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
0.18 g
Saturated Fat
0.01 g
Monounsaturated Fat
0.09 g
Polyunsaturated Fat
0.03 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
0 g
ALA
0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
7.54 g
Net Carbohydrate
6.62 g
Sugars
6.55 g
Fiber
0.92 g
Protein
0.46 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
227.7 IU
5%
Vitamin C
6.27 mg
10%
Vitamin D
0 IU
0%
Vitamin E
0.17 IU
1%
Vitamin B6
0.02 mg
1%
Vitamin B12
0 mcg
0%
Vitamin K
4.22 mg
5%
Folate
3.3 mcg
1%
Niacin
0.28 mg
1%
Riboflavin
0.02 mg
1%
Thiamin
0.02 mg
1%
Choline
1.25 mg
0%
Minerals
Calcium
3.96 mg
0%
Copper
0.04 mg
2%
Iron
0.11 mg
1%
Magnesium
4.62 mg
1%
Manganese
0.03 mg
2%
Phosphorous
10.56 mg
1%
Potassium
103.62 mg
3%
Selenium
0 mcg
0%
Sodium
0 mg
0%
Zinc
0.07 mg
0%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
125.4 mcg
Beta-cryptoxanthin
23.1 mcg
Lutein + zeaxanthin
48.18 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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