Plums Nutrition Facts


100 grams of Plums contain 11.42 grams of carbohydrates, 1.4 grams of fiber, 0.7 grams of protein, is salt-free, and 87.23 grams of water

Plums have 0 milligrams of Cholesterol and 0.28 grams of fat.

100 grams of Plums contain 46 calories, the 2% of your total daily needs.

It also contains some important vitamins you can see below: Vitamin A (345 IU), Vitamin C (9.5 mg) or Vitamin K (6.4 µg).

Nutrients in Plums

Energy

46 kcal

We need an average of 2,000 calories per day. 100 grams of Plums have 46 calories, the 2% of your total daily calorie needs.

Carbohydrates

11.42 gr

100 grams of Plums contain the 4% of your total daily needs: 11.42 grams of carbohydrates.

Sugars

9.92 mg

100 grams of Plums contain 9.92 grams of sugars.

Dietary fiber

1.4 g

An average adults needs 25 grams of fiber per day. 100 grams of Plums have 1.4 gr of dietary fiber, the 6% of your total daily needs.

Sodium

0 mg

100 grams of Plums contain the 0% of your total daily needs: 0 milligrams of Sodium.

Water

87.23 g

100 grams of Plums contain 87.23 grams of water, the 87.2% of the total weight.

Protein

0.7 g

100 grams of Plums contain the 1% of your total daily needs: 0.7 grams of protein.
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How many vitamins in Plums

Your body needs vitamins in adequate intake to work properly. Nevertheless How many Vitamins in can I find in this food? Discover here the amounts present in each of the listed vitamins and useful facts about them.

Vitamin A (345 IU), Vitamin C (9.5 mg) and Vitamin K (6.4 µg) are some of the vitamins present in Plums.

Vitamin A

345 IU

Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells. 345 IU of Vitamin A can be found on every 100 grams of Plums, the 12% of the total daily recommended Vitamin A intake.

Vitamin C

9.5 mg

Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-. 9.5 milligrams of Vitamin C can be found on every 100 grams of Plums, the 16% of the total daily recommended Vitamin C intake.

Vitamin E

0.26 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 0.26 milligrams of Vitamin E can be found on every 100 grams of Plums, the 2% of the total daily recommended Vitamin E intake.

Vitamin K

6.4 µg

Low levels of vitamin K can raise the risk of excessive bleeding. For this reason, Vitamin K is perhaps best known for its role in the blood clotting process. It is also absolutely essential to preventing heart disease and building strong bones. In 100 grams of Plums, you can find 6.4 micrograms of Vitamin K. It provides the 8% of the daily recommended value for the average adult.

Vitamin B-1

0.02 mg

Vitamin B1 was the first B vitamin discovered. Some studies have suggested vitamin B1 supplementation to treat Alzheimer's disease, Heart failure and Certain brain disorders common in people with alcoholism. 0.02 milligrams of Vitamin B1 can be found on every 100 grams of Plums, the 1% of the total daily recommended Vitamin B1 intake.

Vitamin B-2

0.02 mg

Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue. 0.02 milligrams of Vitamin B2 can be found on every 100 grams of Plums, the 1% of the total daily recommended Vitamin B2 intake.

Vitamin B-3

0.41 mg

Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol. 0.41 milligrams of Vitamin B3 can be found on every 100 grams of Plums, the 2% of the total daily recommended Vitamin B3 intake.

Vitamin B-5

0.13 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 0.13 milligrams of Vitamin B5 can be found on every 100 grams of Plums, the 1% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

5 µg

Folic acid (Vitamin B9), also known as folate, is a vital component for normal development, growth, reproduction, and function of all cells. Folic acid also plays a crucial role in all processes that depend on cell division. In 100 grams of Plums, you can find 5 micrograms of Vitamin B9. It provides the 1% of the daily recommended value for the average adult.
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Minerals in Plums

Minerals are inorganic substances required in small amounts by the body for a variety of different functions. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like copper or iodine are called trace minerals because you only need very small amounts of them each day.

Some of the minerals found in Plums are: Potassium (157 mg), Phosphorus (16 mg) and Magnesium (7 mg).


Calcium

6 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 6 milligrams of calcium can be found on every 100 grams of Plums, the 1% of the total daily recommended calcium intake.

Iron

0.17 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Plums, you can find 0.17 milligrams of iron. It provides the 1% of the daily recommended value for the average adult.

Potassium

157 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Plums, you can find 157 milligrams of potassium. It provides the 3% of the daily recommended value for the average adult.

Magnesium

7 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Plums contains 7 milligrams of magnesium, that’s the 2% of the daily recommended value for one person.

Phosphorus

16 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Plums contains 16 milligrams of phosphorus, that’s the 2% of the daily recommended value for one person.

Zinc

0.1 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 0.1 milligrams of zinc can be found on every 100 grams of Plums, the 1% of the total daily recommended zinc intake.

Copper

0.05 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Plums, you can find 0.05 milligrams of copper. It provides the 3% of the daily recommended value for the average adult.

Fluorine

2 µg

Fluorine is capable of combating and working against tooth decay and increases resistance to the demineralisation of tooth enamel during attack by acidic bacterias. 100 grams of Plums contains 2 micrograms of fluorine, that’s the 0.06% of the daily recommended value for one person.

Manganese

0.05 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Plums contains 0.05 milligrams of manganese, that’s the 3% of the daily recommended value for an adult.
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Calories in Plums

We need an average of 2,000 calories per day to maintain body functions. 100 grams of Plums have 46 calories, the 2% of your total daily calorie needs.

Calories

46 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

0.28 g

100 grams of Plums contain the 0% of your total daily needs: 0.28 grams of total fat.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

You should limit the total fat intake to between 25 to 35 percent of total calories with only 7 percent coming by way of saturated fats (no more than 15 gr. of saturated fat a day).

Saturated Fat

0.01 g

100 grams of Plums contain 0.01 grams of saturated fat, the 0% of your total daily needs.

Monounsaturated fatty acids

0.13 g

Polyunsaturated fatty acids

0.04 g

Data Facts Table of Plums

  per 100gr Daily value
NUTRIENTS
Energy 46 kcal 2 %
Total fat 0.28 g 0 %
Carbohydrates 11.42 gr 4 %
Cholesterol 0 mg 0 %
Sodium 0 mg 0 %
Water 87.23 mg 87.2 %
Protein 0.7 g 1 %
VITAMINS
Vitamin A 345 IU 12 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C 9.5 mg 16 %
Vitamin D - -
Vitamin E 0.26 mg 2 %
Vitamin K 6.4 mg 8 %
Vitamin B-1 0.02 µg 1 %
Vitamin B-2 0.02 mg 1 %
Vitamin B-3 0.41 mg 2 %
Vitamin B-5 0.13 mg 1 %
Vitamin B-9 5 mg 1 %
MINERALS
Calcium 6 mg 1 %
Iron 0.17 mg 1 %
Potassium 157 mg 3 %
Phosphorus 16 mg 2 %
Sodium - -
Zinc 0.1 mg 1 %
Copper 0.05 mg 3 %
Fluorine 2 µg 0.06 %
Manganese 0.05 mg 3 %
Selenium - -