What Are Plums Good For
Last medically reviewed on March 30, 2021
Plum nutrition facts, benefits, and risks
Plums are a kind of fruit with a stone or pit. When they are dried, people call them prunes. Both plums and prunes may have many health benefits.
A person can eat plums and prunes with other foods or on their own. Plums and prunes can be ingredients in certain recipes, or people can make them into juices.
This article covers nutrition facts about plums, their benefits and risks, and ways to include them in the diet.
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Plums are a type of small fruit that comes in many different varieties. In the United States, over 140 different types of plums are available. They come in many colors, including green, red, yellow, and purple. The flesh of the plum is usually yellow or red.
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Plums are a kind of stone fruit. Stone fruits, or drupes, are fruits that contain a stone or a pit. This stone contains the seed of the fruit. Around the stone is an edible, fleshy exterior. Stone fruits that are similar to plums include peaches, apricots, and nectarines.
Generally, dried plums, or prunes, are oval shaped and have a wrinkly skin. Prunes can vary in color depending on the variety of plum they come from, but are usually dark purple or blue.
Plums are low in fat and on average have 30 calories per fruit. Plums are also a good source of many nutrients.
A single plum contains the following nutrients:
| Nutrient | Amount | Percentage of the Daily Value (DV) |
| Carbohydrate | 7.54 g | 3% |
| Fiber | 0.9 g | 3% |
| Protein | 0.46 g | 1% |
| Iron | 0.11 mg | 1% |
| Potassium | 103.62 mg | 2% |
| Magnesium | 4.62 mg | 1% |
| Manganese | 0.034 mg | 1% |
| Phosphorus | 10.56 mg | 2% |
| Copper | 0.038 mg | 4% |
| Zinc | 0.07 mg | 1% |
| Niacin | 0.275 mg | 2% |
| Pantothenic acid | 0.089 mg | 2% |
| Riboflavin | 0.017 mg | 1% |
| Thiamine | 0.018 mg | 2% |
| Vitamin A | 227.70 IU | 5% |
| Vitamin C | 6.3 mg | 7% |
| Vitamin B6 | 0.019 mg | 1% |
| Vitamin E | 0.17 mg | 1% |
| Vitamin K | 4.2 mcg | 4% |
Plums may deliver many different health benefits thanks to the many nutrients they contain.
Plums are a good source of vitamin A, which is important for :
- eyesight
- the immune system
- reproduction
- heart, lung, and kidney health
Plums are also rich in vitamin C, which is an antioxidant that also helps the body produce collagen. In addition, vitamin C increases the body’s absorption of iron in the diet and helps the immune system work properly.
Plums and prunes are good sources of fiber. This nutrient can help promote a healthy digestive system.
A study from 2014 found that eating prunes may help a person pass stools more frequently . The researchers also concluded that prunes could help improve stool consistency.
Prunes contain high amounts of sorbitol, a sugar alcohol that has laxative properties. Research from 2014 suggests that prunes may help ease constipation symptoms.
There is also evidence to suggest that prunes may be beneficial for bone health. In 2016, researchers found that postmenopausal women who ate 50 g of prunes per day had improved bone health and a reduced rate of bone loss.
Further research from 2020 studied the effect of prunes in men with moderate bone loss. The researchers found that, after eating 100 g of prunes daily, participants had a lower rate of bone loss. They observed that the prunes also reduced inflammation and improved bone quality.
May help manage weight
Plums are low in fat, which could make them a beneficial snack for a person looking to lose weight.
In addition, there is research to show that plums and prunes can help a person feel fuller, meaning they are less likely to overeat. Prunes may also promote the growth of healthy gut bacteria, which aids nutrient absorption and removal of toxins.
May contribute to a healthy heart
Plums are a good source of potassium. This nutrient can help reduce the risk of cardiovascular diseases, such as high blood pressure, stroke, or heart disease.
Research from 2017 found that a potassium-rich diet helped reduce artery stiffening in mice with high cholesterol diets.
A study from 2017 looked into the effect of prune juice on people with high cholesterol. Researchers discovered that people who drank prune juice daily had lower LDL (bad) cholesterol and increased HDL (good) cholesterol.
It is important to note that this study used participants in Taiwan. Scientists need to do more studies on the effects of plums and prunes in additional, diverse populations.
Rich in antioxidants
Plums contain high amounts of antioxidants. These are substances that help prevent cell damage from free radicals.
Free radicals are unstable molecules that form when the body :
- exercises
- converts food into energy
- breathes in cigarette smoke
- comes into contact with air pollution
- is exposed to sunlight
Free radicals cause oxidative stress in the body, which can lead to cell damage. Oxidative stress can increase the risk of developing diabetes, cardiovascular disease, and certain cancers.
Plums are rich in polyphenols, which are beneficial plant compounds with antioxidant properties. Some research has shown polyphenols may help protect a person from developing cardiovascular disease and type 2 diabetes.
By eating antioxidant rich foods, such as plums, a person may reduce their risk of developing the many conditions associated with oxidative stress.
There are many ways a person can add plums to their diet. Someone can eat plums raw or cooked in various recipes.
Plums are also available to purchase as jam, which a person can spread on toast or eat in a sandwich. However, to reduce the amount of added sugar a person consumes, they should choose jams with low or no added sugar.
A person can also eat prunes plain or use them in cooking. Prune juice is a good source of nutrients.
Be careful to remove the stone when eating a plum. If a person swallows a plum stone, it may damage the esophagus or cause choking. The esophagus is the tube that takes food from the mouth to the stomach.
Additionally, a person should make sure not to blend, crush, or chew a plum stone. The seeds of stone fruit contain amygdalin, a chemical that the body converts into the toxin cyanide. If a person crushes or chews the stone and ingests the seed, it is possible they could become unwell.
That said, the National Capital Poison Center notes that unintentionally consuming stone fruit seeds in small amounts is unlikely to be harmful.
Plums are a stone fruit that comes in many varieties. Dried plums are called prunes.
Plums and prunes contain many nutrients. They are a good source of fiber as well as antioxidants.
Plums have many health benefits. A person can eat them to reduce their risk of diabetes, certain cancers, and high cholesterol. A person could also include them as part of a diet to manage their weight.
People consume plums and prunes in many forms, such as jam or juices. The stone of the plum may be slightly toxic if a person eats it, so try to remove it before eating.
Last medically reviewed on March 30, 2021
How we reviewed this article:
Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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https://www.nccih.nih.gov/health/antioxidants-in-depth - Arjmandi, B., et al. (2020). The short-term effects of prunes in preventing inflammation and improving indices of bone health in osteopenic men.
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https://www.tandfonline.com/doi/full/10.1080/15538362.2017.1381873 - Hooshmand, S., et al. (2016). The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: A randomized, controlled trial.
https://link.springer.com/article/10.1007%2Fs00198-016-3524-8 - How too little potassium may contribute to cardiovascular disease. (2017).
https://www.nih.gov/news-events/nih-research-matters/how-too-little-potassium-may-contribute-cardiovascular-disease - Ibrahim, N., et al. (2016). ‘A problematic plum pit in the piping’: A case of traumatic oesophageal perforation.
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Plum
Who are you calling a drupe? The plum, that’s who. A drupe is a fruit that has seeds surrounded by rock-like pits. That explains plums’ other classification: stone fruit.
Plums belong to the same family as peaches, nectarines, and apricots. But plums are much more diverse than their stone-fruit cousins. They can be large or small, with red, purple, green, yellow, or orange skin, and pink, yellow, or orange flesh.
They first grew in China thousands of years ago. Then plums made their way to Japan, parts of Europe, and America. Today, more than 2,000 varieties grow all over the world.
Plums add subtle sweetness to salads and desserts, but their health benefits are the juiciest part of the package.
Plum Health Benefits
The vitamin C in plums helps your body heal, build muscle, and form blood vessels. It’s great for your eyes, too.
Here are other ways that plums are good for your health:
- Heart disease.Phytochemicals and nutrients in plums lower the inflammation that triggers heart disease.
- Anxiety. A plum a day may keep anxiety away. When your antioxidants are low, anxiety can be high.
- Constipation Relief. Plums, like prunes, can also help keep things moving through your system. They have a lot of sorbitol, a sugar alcohol that acts as a natural laxative.
- High blood pressureandstroke. The potassium in plums is good for blood pressure control in two ways. It helps your body get rid of sodium when you pee, and it lessens tension in the walls of your blood vessels. When your blood pressure is lower, your odds of getting a stroke go down.
- Rich in antioxidants. These substances protect the body against the cell and tissue damage that can lead to diabetes, Alzheimer’s disease, Parkinson’s disease, and cancer.
- Reduce blood sugar. Plums are chock full of fiber, which helps slow down a blood sugar spike after you eat carbs. They can also boost your body’s production of adiponectin, a hormone that helps regulate your blood sugar levels.
- Bone health. Research on animals shows prunes (dried plums) may help reduce bone loss, and may even reverse it.
Plum Nutrition
One cup of sliced plums has:
- Calories: 76
- Protein: 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 18 grams
- Fiber: 2 grams
- Sugar: 16 grams
Plums are also a good source of:
Prunes, which are dried plums, have the same nutrition benefits, but they’re much higher in sugar. One cup of pitted prunes has 66 grams of the sweet stuff.
One cup of prunes also has 12 grams of fiber. That’s why they’re a common home remedy for constipation. That fiber also gives them a low glycemic index, which means they help control your blood sugar.
Plum Preparation
You’ll find plums in the grocery store and at farmers markets from May to October, though their peak season is July to August.
Look for firm plums that have a slight “give” when you squeeze them gently. If your plum ripens before you’re ready to eat it, put it in the fridge.
If you need it to ripen quickly, keep your plum in a paper bag at room temperature overnight or up to 3 days.
Plums freeze well. Just remove the pit first.
Plums are great raw, roasted, poached, grilled, or sautéed. Here are a few ideas to get you started:
- Work plums into salads.
- Cut them up with other stone fruits for a fresh fruit salsa.
- Add a slice of plum to your water or tea.
- Top your morning yogurt or granola with them.
- Add plums to smoothies.
Show Sources
Iowa State University Extension and Outreach: “Food of the Week: Plum.”
Mayo Clinic: “Stone Fruits: What Are They?” “A Grocery Bag of Beneficial Ingredients,” “Do you know the different between a prune and a dried plum?” “Vitamin C.”
Iowa Department of Public Health: “Focus on Fruit.”
U.S. Department of Agriculture: “Plums, Raw,” “Prunes, dried.”
Produce for Better Health Foundation: “Can eating dried prunes lower blood sugar levels?”
Harvard Health Publishing: “Resolution: Eat your way to a healthy heart,” “Nutritional strategies to ease anxiety.”
U.S. National Library of Medicine: “Sorbitol.”
American Heart Association: “How Potassium Can Help Control High Blood Pressure.”
Michigan Nutrition Network: “Michigan Harvest of the Month.”
Journal of Agricultural and Food Chemistry: “Antioxidant capacities, phenolic compounds, carotenoids, and vitamin C contents of nectarine, peach, and plum cultivars from California.”
World Journal of Diabetes: “Functional foods-based diet as a novel dietary approach for management of type 2 diabetes and its complications: A review.”
Ageing Research Reviews: “Viewpoint: dried plum, an emerging functional food that may effectively improve bone health.”
