Plum Calories: Benefits and Nutritional Information
Plums are a delicious and nutritious fruit that come in a range of colors, including red, yellow, green, and purple. They are a great source of vitamins, minerals, and antioxidants, and have been linked to several health benefits, including improved digestion, better heart health, and reduced inflammation. In this article, we will explore the nutritional information and benefits of plums, as well as some tips on how to incorporate them into your diet.
Nutritional Information
Plums are low in calories, with one medium-sized plum containing only 30 calories. They are also a good source of fiber, with one plum providing about 1 gram of fiber. Plums are also rich in vitamins and minerals, including vitamin C, vitamin K, potassium, and copper.
One medium-sized plum contains the following nutrients:
- Calories: 30
- Carbohydrates: 8 grams
- Fiber: 1 gram
- Protein: 1 gram
- Fat: 0 grams
- Vitamin C: 7% of the daily value (DV)
- Vitamin K: 6% of the DV
- Potassium: 3% of the DV
- Copper: 2% of the DV
Health Benefits
- Improved Digestion
Plums are a good source of fiber, which can help improve digestion and prevent constipation. The fiber in plums also feeds the good bacteria in your gut, which can help improve overall gut health.
- Better Heart Health
Plums contain antioxidants and other compounds that have been shown to reduce inflammation and improve heart health. One study found that eating two or more servings of plums per day was associated with a lower risk of developing heart disease.
- Reduced Inflammation
Plums contain several compounds that have anti-inflammatory properties, including anthocyanins and quercetin. These compounds have been shown to reduce inflammation in the body and may help prevent chronic diseases such as cancer, diabetes, and heart disease.
- Improved Bone Health
Plums are a good source of vitamin K, which plays a role in bone health by helping to regulate calcium absorption and supporting bone mineralization. Adequate vitamin K intake may also reduce the risk of fractures in older adults.
How to Incorporate Plums into Your Diet
Plums are a versatile fruit that can be enjoyed in many different ways. Here are some ideas for incorporating plums into your diet:
- Eat them fresh as a snack or dessert.
- Add sliced plums to your morning oatmeal or yogurt bowl.
- Make a plum salsa to serve with grilled chicken or fish.
- Bake sliced plums into a healthy dessert, such as a crisp or cobbler.
- Add chopped plums to a green salad for a burst of sweetness.
Conclusion
Plums are a delicious and nutritious fruit that offer several health benefits. They are low in calories, high in fiber, and rich in vitamins and minerals. Incorporating plums into your diet is easy and can help improve digestion, heart health, and bone health.
FAQs
- How many calories are in a plum?
- One medium-sized plum contains approximately 30 calories.
- Are plums high in fiber?
- Yes, plums are a good source of fiber, with one plum providing about 1 gram of fiber.
- Can plums help with digestion?
- Yes, the fiber in plums can help improve digestion and prevent constipation.
- Are plums good for your heart?
- Yes, plums contain antioxidants and other compounds that have been shown to reduce inflammation and improve heart health.
- What are some ways to incorporate plums into my diet?
- Plums can be enjoyed fresh as a snack
- Can plums help with bone health?
- Yes, plums are a good source of vitamin K, which plays a role in bone health by helping to regulate calcium absorption and supporting bone mineralization.
- Are there different types of plums?
- Yes, there are several different types of plums, including red plums, yellow plums, and black plums.
- Are plums a good source of vitamins and minerals?
- Yes, plums are a good source of several vitamins and minerals, including vitamin C, vitamin K, potassium, and copper.
- Can plums be used in cooking?
- Yes, plums can be used in many different types of dishes, including desserts, salads, and sauces.
- How do I know if a plum is ripe?
- Ripe plums should be slightly soft to the touch and have a sweet aroma. They should also have a deep, vibrant color.
Overall, plums are a delicious and nutritious fruit that offer a range of health benefits. They are low in calories, high in fiber, and rich in vitamins and minerals. By incorporating plums into your diet, you can improve your digestion, heart health, and bone health, while also enjoying their sweet and juicy flavor in a variety of different dishes.
