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Positive Asian girl putting ripe plums into bag while buying fruits with mother in local street bazaar
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Plum, black, with skin

🔥 59 Calories
💪 0.6g Protein
⚡ 13.5g Carbohydrates
🥑 0.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Plum, black, with skin
Energy density
Light
59 kcal per 100g
Macro energy profile
Carb-led
4% Protein · 91% Carbohydrates · 5% Fat
Glycemic profile
Low GI
GI 40 · GL 6
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

59
kcal/100g
Protein
0.6g
Carbohydrates
13.5g
Fat
0.3g
Glycemic Index:
40

About Plum, black, with skin

Black plums, with their deep purple skin and sweet, juicy flesh, are a fruit native to the regions of Europe, Asia, and North America. Known scientifically as Prunus domestica, these fruits have been cultivated for thousands of years, appreciated for their flavor and versatility. They thrive in temperate climates and are typically harvested in late summer, making them a seasonal delight for many. Their vibrant color is not just appealing; it signals the presence of beneficial phytochemicals that contribute to their health-promoting properties.

Nutritionally, black plums are low in calories—approximately 59 calories per 100 grams—while providing essential vitamins and minerals. They are a good source of dietary fiber, which aids in digestion, and they contain various antioxidants that protect the body from oxidative stress. Additionally, black plums are rich in Vitamin C and potassium, supporting the immune system and heart health respectively. These fruits can be enjoyed fresh, dried as prunes, or incorporated into desserts, salads, and sauces, making them a versatile addition to a healthy diet.

Health Benefits

Rich in antioxidants that help combat free radicals and reduce oxidative stress.
Supports digestive health due to their fiber content, promoting regular bowel movements.
Contains Vitamin C, which boosts the immune system and aids in collagen production.
May help in weight management by providing a low-calorie snack option.
Promotes heart health through potassium, which can help regulate blood pressure.
The fiber in plums can help manage blood sugar levels, making them suitable for diabetics.
May improve skin health due to the presence of vitamins A and C.
Helps maintain bone health with essential minerals like calcium and magnesium.
Can enhance vision health due to the presence of carotenoids.
Promotes hydration as they have a high water content, keeping the body hydrated.

Recommended Food Pairings

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Greek yogurt: The creaminess of yogurt complements the sweetness of black plums, making a nutritious breakfast or snack.
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Oats: Adding black plums to oatmeal enhances flavor and provides natural sweetness without added sugars.
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Cheese: The tartness of black plums pairs well with cheeses like goat cheese, creating a delightful contrast in flavors.
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Chicken: Black plums can be used in glazes for grilled chicken, adding a fruity depth to savory dishes.
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Spinach: A salad with fresh spinach, black plums, nuts, and a vinaigrette creates a balanced meal rich in nutrients.

How to Consume

Serving size
150g, approximately 2-3 medium plums
Frequency
2-3 times per week
  • •Enjoy raw for maximum nutrient retention.
  • •Add sliced plums to smoothies for natural sweetness.
  • •Incorporate into baking, such as plum tarts or muffins.
  • •Use in savory dishes, like roasted poultry or salads.
  • •Make homemade plum jam or chutney for a flavorful spread.

Selection & Storage

How to choose:

  • ✓Select plums that are firm yet slightly soft to the touch, indicating ripeness.
  • ✓Look for plums with smooth, unblemished skin and a rich color.
  • ✓Check for a sweet aroma, which is a sign of ripeness.
  • ✓Avoid plums with wrinkled skin or dark spots, as they may be overripe.
Storage
Store plums in a cool, dry place or refrigerate at 0-4°C with moderate humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with specific fruit allergies should exercise caution.
  • ⚠️Those with IBS or sensitive digestive systems may find high fiber content problematic.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Dried plums (prunes) can have a laxative effect if consumed in large quantities.

Frequently Asked Questions

How many calories does Plum, black, with skin have?

Plum, black, with skin has approximately 59 calories per 100 grams, making it a low-calorie fruit option that is ideal for snacking or adding to meals without significant caloric intake.

Is Plum, black, with skin healthy?

Yes, Plum, black, with skin is healthy due to its high fiber content, vitamins, and antioxidants. It supports digestive health, boosts the immune system, and may aid in heart health.

How should Plum, black, with skin be stored?

Store black plums in a cool, dry place or refrigerate them in a crisper drawer. They should be kept at a temperature between 0-4°C with moderate humidity to maintain freshness.

What are the benefits of eating Plum, black, with skin?

Eating Plum, black, with skin provides numerous benefits, including aiding digestion, boosting immunity, and providing antioxidants that protect against cellular damage. They are also low in calories and high in essential nutrients.

How much Plum, black, with skin can I eat per day?

You can enjoy about 150 grams, or 2-3 medium plums, per day as part of a balanced diet. This amount provides beneficial nutrients without excessive calories.

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