Plum has a low glycemic index of 39 (typical range 34 to 44). A serving of 1 fruit (2-1/8" dia) (66 g) has a glycemic load of 3, which is low. Per 100 g it provides 46 calories, 0.7 g protein, 11.4 g carbohydrate (1.4 g fiber, 9.9 g sugars) and 0.3 g fat.
Serving used for glycemic load: 1 fruit (2-1/8" dia) (66 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 46 kcal | 30 kcal |
| Protein | 0.7 g | 0.5 g |
| Carbohydrate | 11.4 g | 7.5 g |
| Fiber | 1.4 g | 0.9 g |
| Sugars | 9.9 g | 6.5 g |
| Fat | 0.3 g | 0.2 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 0 mg | 0 mg |
| Potassium | 157 mg | 104 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Gooseberry | 25 | 2 |
| Raspberries | 32 | 2 |
| Blackberry | 25 | 2 |
| Feijoa | 35 | 1 |
| Lime | 20 | 1 |
Plum has a glycemic index of 39, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 fruit (2-1/8" dia) (66 g) serving is 3, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of plum has a glycemic load of 3 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Plum has 46 calories per 100 g, and about 30 calories in a 1 fruit (2-1/8" dia) (66 g) serving.
Plum is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Plums, raw” (FDC 169949). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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