Calories in stewed damsons: 34 kcal per 100 g

Q: How many calories are in a portion of damsons?

A typical portion (80 g, one of your five a day) gives 27 kcal. Per 100 g the figure is 34 kcal.

Q: Does cooking change the sodium in damsons?

Yes. Per 100 g, sodium goes from 2 mg raw to 1 mg stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals do damsons have most of?

By share of the daily reference intake: potassium (260 mg, 13 %), copper (0.07 mg, 7 %) and thiamin (0.07 mg, 6.4 %) per 100 g.

Q: Are damsons high in salt?

No. Salt is 0 g per 100 g, which is very low under UK rules.

What’s in an 80 g portion

More than half of a portion is water. The rest is 7 g carbohydrate and 1.3 g fibre.

0.4 gProtein

7 gCarbohydrate

1.3 gFibre

63.6 gWater

7.8 gMinerals and the rest

0.4 gProtein
7 gCarbohydrate
1.3 gFibre
63.6 gWater
7.8 gMinerals and the rest

Below average for fruit

Damsons are 34 kcal per 100 g. The 143 fruit in this database average 68.8.

Damsons34

Fruit average68.8

Protein and fibre in a portion

0.4 g of protein and 1.3 g of fibre, neither at a claim threshold.

Protein, per portion0.4 g

Fibre, per portion1.3 g

Vitamins and minerals in damsons

No vitamin or mineral in damsons reaches the “source of” level; potassium is the nearest at 13 %.

10 %

Potassium

208 mg in an 80 g portion

44th of 143 fruit

Potassium is below the 15 % “source of” level in damsons, so no function line applies.

Copper0.06 mg5.6 %

Thiamin (vitamin B1)0.06 mg5.1 %

Vitamin A0.0352 mg4.4 %

Vitamin E0.51 mg4.3 %

Vitamin C2.4 mg3 %

Only a trace

Folate
Chloride
Selenium

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Potassium208 mg, 10 %

Copper0.06 mg, 5.6 %

Thiamin (vitamin B1)0.06 mg, 5.1 %

Vitamin A0.0352 mg, 4.4 %

Vitamin E0.51 mg, 4.3 %

Vitamin C2.4 mg, 3 %

Pantothenic acid (vitamin B5)0.14 mg, 2.4 %

Vitamin B60.03 mg, 2.3 %

Iron0.32 mg, 2.3 %

Calcium16.8 mg, 2.1 %

Magnesium7.2 mg, 1.9 %

Phosphorus11.2 mg, 1.6 %

Niacin (vitamin B3)0.24 mg, 1.5 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Zinc0.08 mg, 0.8 %

Biotin0.00008 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What damsons don’t give you. And where to find it.

No recorded vitamin D or selenium, and only 1 % of the zinc reference intake per 100 g.

Vitamin D

0mgin damsons

Find it inBloater, grilled500 % per 100 g

Selenium

Tracein damsons

Find it inKidney, pig, fried491 % per 100 g

Zinc

1%in damsons, per 100 g

Find it inOysters, raw592 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Damsons against other fruit

Damsons come second for potassium here, just behind figs (dried, stewed without sugar).

540mg

260mg

160mg

110mg

103mg

91mg

Figs, dried, stewed without sugar+280 mg

Damsons, stewed without sugarthis page

Peaches, raw−100 mg

Cherries, West Indian−150 mg

Blackberry and apple, stewed without sugar−157 mg

Olives, green, in brine, drained−169 mg

All values per 100 g, from the same dataset. Differences are against damsons.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about damsons

What the numbers say to the questions people actually search.

How many calories are in a portion of damsons?

A typical portion (80 g, one of your five a day) gives 27 kcal. Per 100 g the figure is 34 kcal.

Does cooking change the sodium in damsons?

Yes. Per 100 g, sodium goes from 2 mg raw to 1 mg stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals do damsons have most of?

By share of the daily reference intake: potassium (260 mg, 13 %), copper (0.07 mg, 7 %) and thiamin (0.07 mg, 6.4 %) per 100 g.

Are damsons high in salt?

No. Salt is 0 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-081, Damsons, stewed without sugar, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: with sugar: 74 kcal, 19.3 g sugars, 19.3 g carbohydrate. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Damson Plum). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.