Know2eat

Plums

Prunus domestica

What plums has been studied for

2 associations assessed — none with dependable human evidence behind them yet. Strongest first.

  • 2 Insufficient
3 things to know first — allergies, interactions and intake limits

About plums

A stone fruit with taut skin and juicy flesh, ranging from small tart damsons to large sweet Japanese types. Skin colour, from yellow to near-black, tracks the anthocyanin content closely.

Also known as European plum, Japanese plum, Damson, Greengage

Gut & Digestive HealthHeart Health

The evidence in depth

Best supported: Insufficient

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Bowel regularity

Gut & Digestive Health
Insufficient evidence

Evidence is limited for fresh plums, in contrast to their dried form. Their sorbitol content makes a laxative effect physiologically expected, and it is widely observed, but trials have overwhelmingly used prunes rather than fresh fruit.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Cardiovascular risk markers

Heart Health
Insufficient evidence

Fresh plums have not been tested in trials with cardiovascular endpoints or markers. What exists concerns dried plums, plum juice or isolated polyphenols, and none of it establishes anything about the fresh fruit.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Plums

Ask about Plums

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories46 kcal2%
Protein0.7 g1%
Total fat0.28 g0%
Carbohydrate11.4 g4%
Fibre1.4 g5%
Total sugars9.92 g—
Water87.2 g—
Fats
Saturated fat0.017 g0%
Monounsaturated fat0.134 g—
Polyunsaturated fat0.044 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.044 g—
Vitamins
Vitamin A17 µg2%
Vitamin C9.5 mg11%
Vitamin D0 µg0%
Vitamin E0.26 mg2%
Vitamin K6.4 µg5%
Thiamin (B1)0.028 mg2%
Riboflavin (B2)0.026 mg2%
Niacin (B3)0.417 mg3%
Pantothenic acid (B5)0.135 mg3%
Vitamin B60.029 mg2%
Folate5 µg1%
Vitamin B120 µg0%
Choline1.9 mg0%
Minerals
Calcium6 mg0%
Iron0.17 mg1%
Magnesium7 mg2%
Phosphorus16 mg1%
Potassium157 mg3%
Sodium0 mg0%
Zinc0.1 mg1%
Copper0.057 mg6%
Manganese0.052 mg2%
Selenium0 µg0%
Other measured compounds
Beta-carotene190 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin73 µg—
Caffeine0 mg—
Ash0.37 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Plums, raw (USDA FoodData Central, FDC ID 169949).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Rosaceae oral allergy syndrome

    Plum cross-reacts with birch pollen and with peach lipid transfer protein. Reactions range from mouth itching to, less often, systemic symptoms in people sensitised to the LTP rather than the pollen protein.

  • Too much

    Sorbitol at modest portions

    Plums are high in sorbitol, and two or three at a sitting is enough to loosen stools in many people. This is the same property that makes their dried form a laxative.

  • Avoid

    Kernels contain amygdalin

    The kernel inside the stone releases cyanide when crushed and is not food. Swallowing a stone whole is harmless.