Calories in stewed plums: 34 kcal per 100 g

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.

0.08 gFat

0.4 gProtein

6.6 gCarbohydrate

1.3 gFibre

69.8 gWater

1.8 gMinerals and the rest

0.08 gFat
0.4 gProtein
6.6 gCarbohydrate
1.3 gFibre
69.8 gWater
1.8 gMinerals and the rest

Below average for fruit

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

Plums34

Fruit average68.8

Low in fat

0.1 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per portion0.08 g

Vitamins and minerals in plums

None of the 18 reaches the “source of” level. Copper comes closest at 9 % per 100 g.

7.2 %

Copper

0.07 mg in an 80 g portion

54th of 122 fruit

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

Potassium136 mg6.8 %

Vitamin C3.2 mg4 %

Manganese0.08 mg4 %

Vitamin E0.42 mg3.5 %

Thiamin (vitamin B1)0.02 mg2.2 %

Only a trace

Biotin
Chloride
Zinc
Selenium
Iodine

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Copper0.07 mg, 7.2 %

Potassium136 mg, 6.8 %

Vitamin C3.2 mg, 4 %

Manganese0.08 mg, 4 %

Vitamin E0.42 mg, 3.5 %

Thiamin (vitamin B1)0.02 mg, 2.2 %

Niacin (vitamin B3)0.32 mg, 2 %

Vitamin B60.02 mg, 1.7 %

Iron0.24 mg, 1.7 %

Phosphorus11.2 mg, 1.6 %

Pantothenic acid (vitamin B5)0.08 mg, 1.3 %

Magnesium4.8 mg, 1.3 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Vitamin A0.0088 mg, 1.1 %

Calcium8 mg, 1 %

Folate0.0016 mg, 0.8 %

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 plums don’t give you. And where to find it.

No recorded vitamin D, zinc or selenium.

Vitamin D

0mgin plums

Find it inBloater, grilled500 % per 100 g

Zinc

Tracein plums

Find it inOysters, raw592 % per 100 g

Selenium

Tracein plums

Find it inKidney, pig, fried491 % per 100 g

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0.075 mgSelenium, 136 %

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Made in Cambridgeshire

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

Plums against other fruit

Per 100 g, whitecurrants (stewed without sugar) have the most copper in this comparison, followed by kumquats (whole fruit, raw) and plums.

0.1mg

0mg

Whitecurrants, stewed without sugar+0 mg

Kumquats, whole fruit, raw+0 mg

Plums, Victoria, stewed without sugarthis page

Blackberries, stewed without sugar0 mg

Grapefruit, canned in juice, whole contents−0.1 mg

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

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Questions about plums

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

How many calories are in a portion of plums?

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 thiamin in plums?

Yes. Per 100 g, thiamin goes from 0.05 mg raw to 0.03 mg stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals do plums have most of?

By share of the daily reference intake: copper (0.09 mg, 9 %), potassium (170 mg, 8.5 %) and vitamin C (4 mg, 5 %) per 100 g.

Are plums high in salt?

No. Salt is 0.01 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 14-222, Plums, Victoria, stewed without sugar, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutritional composition of fresh fruit, 1985-1986. 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, and where no illustration of the exact food exists the nearest one is shown (here: Plum). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.