Plums, raw
FDC 169949NLEA serving (151 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 45 · -36 vs Fruits & juices medianRaw plums don't post a huge Nutrient Density Score, 45 of 100 in the Fair band, ranking 45th of 60 in Fruits & juices, a category with a much higher median of 81. Their notable nutrient is vitamin C at 11% DV, a good but not exceptional showing next to typical category leaders.
Plums are eaten out of hand or stoned and folded into compotes and baked desserts, at around 46 calories per 100 grams and no sodium. A typical serving is 151 grams, roughly two to three plums. Shoppers wanting a higher-scoring stone or berry fruit could look to blueberries, which post a stronger Nutrient Density Score in this category.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | 2% |
| Total fat | 0.28 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 1.4 g | 5% |
| Sugars | 9.9 g | |
| Protein | 0.7 g | 1% |
| Potassium | 157 mg | 3% |
| Calcium | 6 mg | 0% |
| Iron | 0.17 mg | 1% |
| Magnesium | 7 mg | 2% |
| Vitamin C | 9.5 mg | 11% |
| Vitamin A | 17 µg | 2% |
| Vitamin E | 0.26 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | 3% |
| Total fat | 0.42 g | 1% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 2.1 g | 8% |
| Sugars | 15 g | |
| Protein | 1.1 g | 2% |
| Potassium | 237 mg | 5% |
| Calcium | 9.1 mg | 1% |
| Iron | 0.26 mg | 1% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 14 mg | 16% |
| Vitamin A | 26 µg | 3% |
| Vitamin E | 0.39 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 169949Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Blueberries, rawDensity 48 vs 45Pomegranates, rawDensity 49 vs 45Raspberry juice concentrateDensity 49 vs 45