Plums (Raw) – Nutritional Information
Plums are a delicious and healthy fruit that can be enjoyed fresh or incorporated into various culinary dishes. They are naturally low in calories, yet rich in vitamins and minerals, making them a great choice for anyone looking to improve their diet. Plums are also packed with antioxidants, which can contribute to overall health and wellness.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 46.0 kcal |
| Protein | 0.7 g |
| Total Fat | 0.28 g |
| Saturated Fat | 0.017 g |
| Carbohydrates | 11.42 g |
| Fiber | 1.4 g |
| Sugar | 9.92 g |
| Calcium | 6.0 mg |
| Iron | 0.17 mg |
| Magnesium | 7.0 mg |
| Phosphorus | 16.0 mg |
| Potassium | 157.0 mg |
| Sodium | 0.0 mg |
| Zinc | 0.1 mg |
| Copper | 0.057 mcg |
| Manganese | 0.052 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 9.5 mg |
| Thiamin (B1) | 0.028 mg |
| Riboflavin (B2) | 0.026 mg |
| Niacin (B3) | 0.417 mg |
| Vitamin B6 | 0.029 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 17.0 mcg |
| Vitamin E | 0.26 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Plums are naturally free from common allergens such as dairy, gluten, and nuts. However, individuals with fruit allergies or sensitivities should consume plums with caution and consult their healthcare provider if necessary.
Dietary Preferences:
Plums are suitable for a variety of dietary preferences, including:
- Vegan: Plums are plant-based and perfect for those following a vegan diet.
- Gluten-Free: This fruit is naturally gluten-free, making it safe for those with gluten intolerance or celiac disease.
- Low-Calorie Diets: With only 46 calories per 100g, plums make an excellent addition to a low-calorie meal plan.
- Keto-Friendly: While plums contain natural sugars, their low carbohydrate content makes them a suitable option for those following a low-carb or ketogenic diet, though portion control is advised.
Health Benefits:
Plums are a rich source of vitamin C, which is essential for immune function and skin health. The fruit also provides a good amount of fiber, supporting digestive health and helping to maintain a healthy weight. The potassium content in plums aids in regulating blood pressure, while vitamin A supports eye health. Their naturally occurring antioxidants are beneficial for reducing oxidative stress in the body.
In addition, plums are an excellent source of vitamin B6 and folate, which are important for maintaining brain function and reducing the risk of certain birth defects.
Conclusion:
Raw plums are a tasty, nutrient-packed fruit that can be enjoyed in a variety of ways. Whether eaten fresh as a snack, added to smoothies, or used in baked goods, plums are an excellent addition to any diet. With their rich profile of vitamins, minerals, and antioxidants, they contribute to overall health and wellness.
