Plums are a good choice with a FoodScore of 60/100, primarily due to being a minimally processed whole fruit with no added sugars or sodium.
Plums are a minimally processed whole food, classified as NOVA 1.
They contain no added sugar and zero sodium, contributing to a healthier diet.
A 100g serving provides 1.35g of fiber, supporting digestive health.
With only 0.28g of total fat and 0 calories per 100g, plums are a low-energy snack.
Plums offer 186.3mg of potassium, which is 4% of the Daily Value.
Scores -2 points above the fruit category average (62/100 across 69 foods).
Fiber
1.35g
5% of Daily Value
Protein
0.58g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 60
Plums achieve a FoodScore of 60/100, placing them in the 'Good' category. This score is largely driven by their status as a minimally processed whole food, earning a significant +10 bonus. As a fruit, plums naturally contain no added sugar, no sodium, and negligible amounts of saturated fat, all factors that prevent penalties. While plums do provide some beneficial nutrients like 1.35g of fiber and 186.3mg of potassium per 100g, these amounts are not high enough to earn substantial bonuses. The low protein content (0.58g) and minimal amounts of other micronutrients such as Vitamin C (2% DV), calcium (0% DV), and iron (0% DV) mean they don't contribute significantly to those daily targets. To achieve a higher score, plums would need to offer higher concentrations of fiber, protein, or a wider array of vitamins and minerals, or contain compounds like omega-3 fatty acids, which are absent. However, their inherent whole food quality and lack of detrimental components make them a solid dietary choice.
Health benefits
What the nutrients in plum raw actually do for you, grounded in established dietary science.
Supports Digestive Health
Plums contribute to digestive regularity primarily through their fiber content. A 100g serving provides 1.35g of dietary fiber, which is important for maintaining healthy bowel function. Dietary guidelines emphasize consuming adequate fiber to prevent constipation and support a healthy gut. While 1.35g is a modest amount, incorporating plums as part of a varied diet rich in fruits and vegetables helps meet the recommended daily fiber intake, which is around 25-30g for adults. Regular intake of fiber-rich foods can help maintain a healthy gut microbiome.
Aids in Blood Sugar Management
As a whole fruit, plums can be a suitable choice for blood sugar management. They contain natural sugars but also provide fiber, which helps to slow down the absorption of sugar into the bloodstream, preventing rapid spikes. With no added sugar and a NOVA classification of 1 (unprocessed), plums align with dietary recommendations for individuals monitoring their glucose levels. The low glycemic impact of whole fruits, when consumed in appropriate portions, makes them a healthier alternative to processed snacks high in refined carbohydrates and added sugars. This can be beneficial for those looking to manage or prevent type 2 diabetes.
Contributes to Heart Health
Plums can play a role in supporting heart health due to their nutritional profile. They are naturally free of sodium and saturated fat, two dietary components that, when consumed in excess, are linked to increased risk of cardiovascular disease. The potassium content, at 186.3mg per 100g, contributes to maintaining healthy blood pressure levels, as potassium helps to balance sodium in the body. Including fruits like plums as part of a balanced diet rich in whole foods is a key recommendation from health organizations for promoting overall cardiovascular well-being and reducing disease risk.
Supports Weight Management
Plums are a low-calorie and low-fat food, making them a good option for weight management. A 100g serving contains 0 calories and only 0.28g of total fat, allowing individuals to enjoy a sweet treat without significantly increasing their caloric intake. The fiber content, while not extremely high, contributes to satiety, helping you feel fuller for longer and potentially reducing overall food consumption. Replacing higher-calorie, less nutritious snacks with whole fruits like plums is a practical strategy for managing weight while still satisfying cravings for something sweet.
Plums are a good choice with a FoodScore of 60/100, primarily due to being a minimally processed whole fruit with no added sugars or sodium.
How to eat it
Plums are a versatile fruit commonly enjoyed fresh as a snack or incorporated into various dishes. They are typically eaten raw, but can also be cooked. Their sweet-tart flavor makes them suitable for both sweet and savory applications. A typical serving size is one to two medium plums, or about 100-150g, providing a refreshing and nutritious addition to any meal or snack.
Enjoy fresh plums as a simple, hydrating snack on their own, or slice them into a fruit salad for added flavor and texture.
Add sliced plums to oatmeal, yogurt, or cottage cheese to boost fiber and natural sweetness without added sugars.
Incorporate plums into savory dishes like salads with goat cheese and walnuts, or use them to make a compote for roasted meats.
Store ripe plums at room temperature until ready to eat, then refrigerate to extend their freshness for up to a week.
Things to keep in mind
Plums are generally considered safe for consumption for most individuals at normal serving sizes. There are no widely documented common allergies specific to plums, though cross-reactivity with birch pollen can occur in some individuals with oral allergy syndrome. The fiber content is modest, so plums are unlikely to cause significant gastrointestinal distress, unlike some very high-fiber foods. Individuals with fructose intolerance might experience mild discomfort if consuming very large quantities, but this is uncommon with typical servings. There are no known significant drug interactions or specific populations for whom plums are contraindicated.
Yes, plums are a healthy food choice. They are a minimally processed whole fruit (NOVA 1) with no added sugar or sodium. While not exceptionally high in all micronutrients, they provide fiber and potassium, contributing to a balanced diet and earning a FoodScore of 60/100.
Are plums good for weight loss?
Plums can be beneficial for weight loss. They are low in calories (0 per 100g) and fat (0.28g per 100g), making them a satisfying sweet snack without a high caloric impact. Their fiber content (1.35g per 100g) can also contribute to satiety, helping to manage appetite.
Are plums ultra-processed?
No, raw plums are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal alterations that do not add unhealthy ingredients.
How should I store plums to keep them fresh?
Store plums at room temperature until they reach your desired ripeness, which is indicated by a slight softness. Once ripe, you can refrigerate them in a plastic bag for up to a week to prolong their freshness and prevent over-ripening.
What can I use as a substitute for plums?
If you're looking for a similar sweet-tart flavor and nutritional profile, good substitutes for plums include other stone fruits like peaches, nectarines, or apricots. For dried plums, prunes, you could consider dried apricots or figs as alternatives.
Do plums contain a lot of sugar?
Plums contain natural sugars, but they have no added sugar. The fiber in plums helps to moderate the absorption of these natural sugars, making them a healthier sweet option compared to processed foods with high amounts of added sugars.
Are plums good for heart health?
Yes, plums contribute to heart health. They are naturally free of sodium and saturated fat, both of which are important for cardiovascular well-being. The potassium content (186.3mg per 100g) also supports healthy blood pressure levels.