Plums

Plums, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Plums FAQ

Table of Contents

• Are plums keto?
• Are plums low FODMAP?
• Are plums a good source of fiber?
• Are plums low in carbs?
• Are plums low in sugar?
• Are plums low in potassium?
• Are plums high in vitamin C?
• Do plums contain iron?
• Are plums high in oxalate?
• Are plums high histamine?
• Are plums high in acid?
• Are plums high in phosphorus?
• Are plums high in purines?
• Are plums high in vitamin K?
• Are plums vegan?
• Are plums gluten-free?

Are plums keto?

Plums typically have about 11 grams of net carbohydrates per 100-gram serving, which means they’re relatively high in carbs compared to other fruits. As the keto diet generally encourages one to limit their carb intake to less than 20-50 grams per day, plums may not be the best choice if you’re strictly adhering to a ketogenic diet.

Are plums low FODMAP?

Yes, according to the Monash University, which developed the Low FODMAP diet, plums are low in FODMAPs provided you stick to a serving of 2 small plums, equating to about 50g in total. Eating larger portions may lead to more significant FODMAP intake, which could contribute to digestive discomfort in individuals who are sensitive to these compounds.

Are plums a good source of fiber?

Small plums have roughly 1 gram of fiber each, making them a good source of fiber. A diet rich in fiber facilitates good bowel movements, substantially reducing the chances of constipation. However, this is still a relatively small amount compared to the daily recommended intake, which is 25 grams for women and 38 grams for men according to the Institute of Medicine.

Are plums low in carbs?

Relative to other fruits, plums are moderately low in carbs. They contain about 11 grams of carbs per 100-gram serving which includes about 9.5 grams of sugar. Keep in mind that the Dietary Guidelines for Americans recommends 225 to 325 grams of carbs per day based on a 2000-calorie diet, so incorporating plums into a balanced diet is generally fine for most individuals. However, for those following strict low carb diets, such as keto, they may need to consume plums in moderation.

Are plums low in sugar?

No, plums are not low in sugar. A single medium sized plum (about 66 grams) contains roughly 8 grams of sugar. The American Heart Association suggests a daily added sugar limit of 37.5 grams for men and 25 grams for women. Fortunately, the sugar in plums is natural and includes beneficial fibers, vitamins and minerals.

Are plums low in potassium?

No, plums actually contain a moderate amount of potassium. One medium plum contains about 104 mg of potassium. Given that adults should aim for about 2,600 (for women) to 3,400 (for men) milligrams of potassium daily, plums can contribute to your intake, but you’ll need other sources as well to meet the recommendation.

Are plums high in vitamin C?

Yes, plums are a good source of vitamin C. A medium plum provides about 6.3 mg of that vitamin, which is roughly 10% of the recommended daily intake (75 mg for women and 90 mg for men per day).

Do plums contain iron?

Plums do contain iron, but not a significant amount. A medium szied plum has about 0.1 mg of iron. The daily Recommended Dietary Allowance (RDA) is 8 mg for men and post-menopausal women, while pre-menopausal women should aim for 18 mg. Therefore, while plums do provide some iron, they should not be your sole source of this nutrient.

Are plums high in oxalate?

Plums contain a moderate amount of oxalate, typically ranging around 5-10mg per 100g serving. The recommended daily intake for oxalate is not clearly defined, as the body can usually process and eliminate small to moderate amounts efficiently. However, individuals with conditions such as kidney stones might be recommended to limit oxalate intake to under 50-100mg per day.

Are plums high histamine?

No, plums are not considered high in histamine. On the contrary, they are often recommended in low histamine diets, which aim to reduce inflammation and allergic reactions. There is no defined daily value for histamine as it is naturally produced by the body and does not need to be consumed from food.

Are plums high in acid?

Yes, plums are relatively high in acid with a pH around 3.4, which classifies them as an acidic food. There’s no established recommended daily value for dietary acids, but consuming a balanced diet with both acid and alkaline foods is generally advised.

Are plums high in phosphorus?

Plums contain a moderate amount of phosphorus. A 100g serving of plum contains approximately 16mg of phosphorus, which is about 2% of the recommended daily value of 700mg for adults. While not particularly high, plums can contribute to your phosphorus intake.

Are plums high in purines?

No, plums are not high in purines. Purines are substances found in certain foods and drinks, and high-purine diets are often associated with gout. A medium-sized plum contains about 12 mg of purines, which is considered low. Generally, foods with less than 100 mg of purines per 100 grams are considered low in purines.

Are plums high in vitamin K?

Plums contain a moderate amount of Vitamin K. A medium-sized plum contains about 6.4 micrograms of vitamin K, which is around 5% of the recommended daily value (120 micrograms for men and 90 micrograms for women). Therefore, while plums do contribute to your vitamin K intake, they are not particularly high in this nutrient.

Are plums vegan?

Yes, plums are vegan. They are a fruit, and all fruits are suitable for a vegan diet, which excludes the consumption of animal products.

Are plums gluten-free?

Yes, plums are gluten-free. Gluten is a type of protein found in certain grains like wheat, barley, and rye, and is not present in fruits. Therefore, plums are safe for individuals with celiac disease or those following a gluten-free diet.