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Plum Nutrition

Plum Nutrition Plums and prunes (dried plums) are well known in health circles for their unique antioxidant properties called neochlorogenic and chlorogenic acid.

  • Plum nutrition contains neochlorogenic and chlorogenic acid which are a class of antioxidants called phenols. These phenols react and prevent damage from a destructive free radical called a superoxide anion. Neochlorogenic and chlorogenic acids also play a part in the prevention of free radical damage to important body fats such as the fats in our brain cells or neurons.

  • Plums are also a good source of vitamin C which helps in the prevention of free radical damage to cells and tissues, thereby helping to prevent cancer. Vitamin C also helps in the absorption of dietary iron.

  • Plum nutrition also provide a good amount of potassium which helps the nerves and muscles to function properly and also helps to maintain the bodies' acid balance. Potassium also helps lower the risk of high blood pressure.

  • Plums offer a good source of niacin (vitamin B3) which helps to stabilise blood sugar and helps the body to process fats. Vitamin B3 also helps to lower your cholesterol levels.

  • Plums also provide a good source of vitamin A which plays a part in eye health and also helps to fight off viral infections.

  • Plum nutrition is a good source of beta carotene which protect the cells from free radical damage, thereby helping to prevent cancer. Beta carotene also provides a source of vitamin A and helps the immune and reproductive systems to function properly.

  • One plum contains around 25 calories.



    THE FULL NUTRITIONAL VALUE OF PLUMS:

    Plums, raw

    Refuse: 6%  (Pits)
    Scientific Name:  Prunus spp.
    NDB No: 09279 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup, sliced
    -------
    165g
    Proximates
    Water
    g
    143.93
    Energy
    kcal
    76
    Energy
    kJ
    317
    Protein
    g
    1.15
    Total lipid (fat)
    g
    0.46
    Ash
    g
    0.61
    Carbohydrate, by difference
    g
    18.84
    Fiber, total dietary
    g
    2.3
    Sugars, total
    g
    16.37
    Sucrose
    g
    2.59
    Glucose (dextrose)
    g
    8.37
    Fructose
    g
    5.07
    Lactose
    g
    0.00
    Maltose
    g
    0.13
    Galactose
    g
    0.23
    Starch
    g
    0.00
    Minerals
    Calcium, Ca
    mg
    10
    Iron, Fe
    mg
    0.28
    Magnesium, Mg
    mg
    12
    Phosphorus, P
    mg
    26
    Potassium, K
    mg
    259
    Sodium, Na
    mg
    0
    Zinc, Zn
    mg
    0.17
    Copper, Cu
    mg
    0.094
    Manganese, Mn
    mg
    0.086
    Fluoride, F
    mcg
    3.3
    Selenium, Se
    mcg
    0.0
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    15.7
    Thiamin
    mg
    0.046
    Riboflavin
    mg
    0.043
    Niacin
    mg
    0.688
    Pantothenic acid
    mg
    0.223
    Vitamin B-6
    mg
    0.048
    Folate, total
    mcg
    8
    Folic acid
    mcg
    0
    Folate, food
    mcg
    8
    Folate, DFE
    mcg_DFE
    8
    Choline, total
    mg
    3.1
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    28
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    314
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    58
    Vitamin A, IU
    IU
    569
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    120
    Vitamin E (alpha-tocopherol)
    mg
    0.43
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.00
    Tocopherol, gamma
    mg
    0.13
    Tocopherol, delta
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    10.6
    Lipids
    Fatty acids, total saturated
    g
    0.028
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.023
    18:0
    g
    0.005
    Fatty acids, total monounsaturated
    g
    0.221
    16:1 undifferentiated
    g
    0.003
    18:1 undifferentiated
    g
    0.218
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.073
    18:2 undifferentiated
    g
    0.073
    18:3 undifferentiated
    g
    0.000
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Phytosterols
    mg
    12
    Amino acids
    Tryptophan
    g
    0.015
    Threonine
    g
    0.017
    Isoleucine
    g
    0.023
    Leucine
    g
    0.025
    Lysine
    g
    0.026
    Methionine
    g
    0.013
    Cystine
    g
    0.003
    Phenylalanine
    g
    0.023
    Tyrosine
    g
    0.013
    Valine
    g
    0.026
    Arginine
    g
    0.015
    Histidine
    g
    0.015
    Alanine
    g
    0.046
    Aspartic acid
    g
    0.581
    Glutamic acid
    g
    0.058
    Glycine
    g
    0.015
    Proline
    g
    0.045
    Serine
    g
    0.038
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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