Plums Health Benefits & Nutrition Facts

Health benefits of Plums in nutrition as natural medicine supported by science & research

Table of Contents

How This Helps

Health Benefits for Plums:
Antioxidants | Inflammation | Cancer | Rheumatoid arthritis | Osteoporosis | High cholesterol | Heart Disease | Obesity | Digestive and intestinal | High Blood pressure


Nutrition Facts of Plums:
Serving size: 100 g
Nutrients Amount
Energy 192 kJ (46 kcal)
Water 87.23 g
Carbohydrates 11.42 g
Sugars 9.92 g
Dietary fiber 1.4 g
Fat 0.28 g
Protein 0.7 g
Vitamin A equiv. 17 μg 
beta-carotene 190 μg
lutein zeaxanthin 73 μg
Thiamine (B1) 0.028 mg
Riboflavin (B2) 0.026 mg
Niacin (B3) 0.417 mg
Pantothenic acid (B5) 0.135 mg
Vitamin B6 0.029 mg
Folate (B9) 5 μg
Vitamin C 9.5 mg
Vitamin E 0.26 mg
Vitamin K 6.4 μg
Calcium 6 mg
Iron 0.17 mg
Magnesium 7 mg
Manganese 0.052 mg
Phosphorus 16 mg
Potassium 157 mg
Sodium 0 mg
Zinc 0.1 mg
Source: USDA Nutrient Database No. 28

Science and Research

Plums Health Benefits:
Plums contain high quantities of the phytonutrient compound, neochlorogenic and chlorogenic acid, which are well-known antioxidants. They are particularly effective against the oxygen radical, superoxide anion. They also inhibit the damage to fats caused by oxygen. As many of the molecules in the body and brain are made up of fat molecules, this property of the plums protects them to a large extent.
Digestive Health:
Plums contain large amounts of soluble and insoluble fiber, which maintains the digestive health and decreases many problems like constipation, flatulence, and IBS. The fiber acts as food for the gut-friendly bacteria, which ferment it to produce butyric acid. Butyric acid serves as a fuel for the cells in the large intestine and maintains the health of the colon.
Plums have a low glycemic index, which makes them an ideal food for the diabetics. Aldo the soluble fiber in the food delays the release of the food from the stomach, indirectly delaying the glucose absorption after a meal. It helps in increasing the insulin sensitivity and helps in preventing diabetes II.


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