Calories in plums and their health benefits

The plum is a fruit similar to peaches but with a thin, smooth skin. It has a sweet and tangy taste, full of plant compounds and antioxidants that offer lots of important health benefits and protect against many diseases.

Plums are also considered fruits rich in nutrients like fiber andvitamins and mineralsIt also contains a small amount of calories, making it a great tasty and nutritious addition to your diet plan.

In this article, we will learn in detail about the calories and nutritional values in plums, as well as their health benefits and how to prepare them in different recipes.

Calories in plums

Here are the calories and full nutritional values in 100 grams of plum fruit:-

• Carbohydrates

A 100-gram serving of prunes contains about 11 grams of carbohydrates, including about 10 grams of natural sugar and about 1.5 grams of Dietary Fiber.

The glycemic load in one plum is about 2, making it a low glycemic index food.

• Fats

Plums are considered almost free of fat, with a 100-gram serving providing less than 0.5 grams of fat.

• Protein

Plums are not regarded as a good source of Protein, where a 100 gram serving provides less than 1 gram of protein.

• Vitamins and minerals

Prunes can provide a range of essential vitamins and minerals important for the body, like Vitamin C, andVitamin K,Potassium, andCopper, and manganese.

• Calories

Prunes don't have high amounts of calories, a 100 gram serving provides about 47 calories only, coming from 88% carbs, 6% protein, and 6% fats, so prunes are a good fruit for any plan Diet.

Health Benefits of Plums

Since plums are full of nutrients, plant compounds, and antioxidants, many studies have shown they can offer many health benefits including:-

1. Protecting cells from damage

Vitamin C in plums gives some key health benefits. It's a water-soluble vitamin that acts as an antioxidant responsible for repairing cells, supporting the immune system, and slowing down aging. 

Also, plums contain plant nutrients called phenols, which have effects Antioxidant Helps prevent cell damage, which can lead to cancer, heart disease, and aging.

2. Supports heart health

Prunes have soluble fiber, known to protect against heart disease and help lower bad cholesterol levels. bad cholesterol.

Also, studies show eating prunes is linked to better brain function, stronger bones, and lowers heart disease risk.

3. Lower diabetes risk

Many studies have shown that eating more whole fruits like plums is linked to a lower risk of type 2 diabetes. Research proved plums are low on the glycemic index. So swapping fruit juice for whole plums cuts diabetes risk.

4. Preventing high blood pressure

Plums contain a compound called anthocyanins, which are the pigments that give plums their color but also help protect against high blood pressure.

Studies found that people who drank plum juice rich in anthocyanins showed a big drop in blood pressure and heart rate responses.

5. Boosting bone health

Studies suggest that eating dried plums can help improve bone health In the long term, especially for postmenopausal women menopause.

Also, other reviews showed dried plums reduce fractures and bone loss, and help build bone. This might be because of the plant compounds in plums.

Plum allergy

Some people might be allergic to plums, especially those allergic to birch pollen, because fresh plums have a protein similar to birch pollen.

Cooking breaks down this protein, so people with birch pollen allergy can usually eat cooked plums safely.

But sometimes, plum allergy can be more serious, so people with this should avoid plums even if cooked.

Allergy symptoms can show up 5-15 minutes after eating plums. They include itching, rash, skin redness, mouth and throat swelling, stomach pain, vomiting, and can be life-threatening. So if you suspect a plum allergy, see a doctor right away for proper diagnosis.

Storing Plums and Food Safety

If the plums are unripe, you can keep them in a paper bag at room temperature to let them ripen, but once they're a bit soft, they should go in the fridge to stop them from over-ripening.

Ripe plums can be stored in the fridge for 2-2 days, and you can freeze them for up to 12 months, either whole or cut, in freezer bags.

You can also make plum sauce and freeze it by cooking the plums until the sauce thickens to your liking, then freezing it in small airtight containers.

How to Prepare Plums in Recipes

Plum skins might have a white powdery coating that helps preserve them, so wash plums well before eating, although eating this powder isn't harmful.

Plums can be enjoyed plain as a tasty, low-calorie snack, as juice, blended with other fruits and veggies in smoothies, or added to sweet and savory salads.

Plums can also be baked, grilled, or boiled and used in desserts like pies and cakes. They're often used to make jams, preserves, and sauces too.

Adding a variety of fruits to your daily diet ensures you get enough different nutrients your body needs to work healthy and balanced. Of course, plums are one of the key fruits for that.

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