Calories in damsons: 38 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 30 kcal. Per 100 g the figure is 38 kcal.

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

By share of the daily reference intake: potassium (290 mg, 14 %), thiamin (0.1 mg, 9.1 %) and copper (0.08 mg, 8 %) per 100 g.

Q: Are damsons high in salt?

No. Salt is 0.01 g per 100 g, which is very low under UK rules.

Q: What counts as a portion of damsons?

This page uses 80 g, one of your five a day, the usual UK portion for fruit. Every “per portion” figure is the per-100 g value scaled to that weight.

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.4 gProtein

7.7 gCarbohydrate

1.4 gFibre

62 gWater

8.5 gMinerals and the rest

0.4 gProtein
7.7 gCarbohydrate
1.4 gFibre
62 gWater
8.5 gMinerals and the rest

Below average for fruit

Damsons are 38 kcal per 100 g. The 143 fruit in this database average 68.8.

Damsons38

Fruit average68.8

Protein and fibre in a portion

0.4 g of protein and 1.4 g of fibre, neither at a claim threshold.

Protein, per portion0.4 g

Fibre, per portion1.4 g

Vitamins and minerals in damsons

None of the 19 reaches the “source of” level. Potassium comes closest at 14 % per 100 g.

12 %

Potassium

232 mg in an 80 g portion

33rd of 143 fruit

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

Thiamin (vitamin B1)0.08 mg7.3 %

Copper0.06 mg6.4 %

Vitamin C4 mg5 %

Vitamin A0.0392 mg4.9 %

Vitamin E0.56 mg4.7 %

Only a trace

Chloride
Selenium

None recorded

Vitamin D
Vitamin B12

Show all 19 with amounts

Potassium232 mg, 12 %

Thiamin (vitamin B1)0.08 mg, 7.3 %

Copper0.06 mg, 6.4 %

Vitamin C4 mg, 5 %

Vitamin A0.0392 mg, 4.9 %

Vitamin E0.56 mg, 4.7 %

Pantothenic acid (vitamin B5)0.22 mg, 3.6 %

Vitamin B60.04 mg, 2.9 %

Calcium19.2 mg, 2.4 %

Magnesium8.8 mg, 2.3 %

Iron0.32 mg, 2.3 %

Niacin (vitamin B3)0.32 mg, 2 %

Phosphorus12.8 mg, 1.8 %

Riboflavin (vitamin B2)0.02 mg, 1.7 %

Folate0.0024 mg, 1.2 %

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

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Damsons against other fruit

Per 100 g, apricots (dried, stewed without sugar) have the most potassium in this comparison, followed by dates (raw) and damsons.

770mg

410mg

290mg

260mg

210mg

200mg

Apricots, dried, stewed without sugar+480 mg

Dates, raw+120 mg

Damsons, flesh and skin, rawthis page

Loganberries, raw−30 mg

Sharon fruit−80 mg

Passion fruit, flesh and pips−90 mg

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

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Questions about damsons

The questions people ask about damsons, answered from the dataset.

How many calories are in a portion of damsons?

A typical portion (80 g, one of your five a day) gives 30 kcal. Per 100 g the figure is 38 kcal.

Which vitamins and minerals do damsons have most of?

By share of the daily reference intake: potassium (290 mg, 14 %), thiamin (0.1 mg, 9.1 %) and copper (0.08 mg, 8 %) per 100 g.

Are damsons high in salt?

No. Salt is 0.01 g per 100 g, which is very low under UK rules.

What counts as a portion of damsons?

This page uses 80 g, one of your five a day, the usual UK portion for fruit. Every “per portion” figure is the per-100 g value scaled to that weight.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-077, Damsons, flesh and skin, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: MW4, 1978. Values revised for 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. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.