Fruits
Plum
Plum is 87% water, so 100 g (3.5 oz) brings only 46 kcal and 1.4 g of fiber.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density: 46 kcal/100 g | +2 |
| Protein: 1.5 g/100 kcal | 0 |
| Fiber: 3.0 g/100 kcal | +1 |
| Solid food with 87.2 g of water | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 10 primary
- Data
- USDA FDC 169949
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 30 kcal per serving
- 46 kcal per 100 g (3.5 oz)
- Protein
- 0.5 g per serving
- 0.7 g per 100 g (3.5 oz)
- Carbohydrates
- 7.5 g per serving
- 11.4 g per 100 g (3.5 oz)
- of which sugars
- 6.5 g per serving
- 9.9 g per 100 g (3.5 oz)
- Fiber
- 0.9 g per serving
- 1.4 g per 100 g (3.5 oz)
- Fat
- 0.2 g per serving
- 0.3 g per 100 g (3.5 oz)
- of which saturated
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Water
- 57.6 g per serving
- 87.2 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Plums, raw (FDC ID 169949), accessed September 23, 2026.
A typical 66 g (2.5 oz) serving provides about 30 kcal, 0.5 g of protein, and 0.9 g of fiber.
What it is and how to eat it
The plums sold most widely are the European plum (Prunus domestica), the source of prunes, and the Japanese plum (Prunus salicina), round and very juicy; in Spain the green, sweet greengage, reina claudia, is a favorite. Dried plums are sold as ciruelas pasas or desecadas. This page covers fresh plums, with 46 kcal, 9.92 g of sugars and 1.4 g of fiber per 100 g according to USDA.
A 66 g (2.3 oz) plum, the average weight according to USDA, provides 30 kcal, 6.5 g of sugars, 0.9 g of fiber and 0.5 g of protein, so it works as dessert, after the protein part the 2025 nutrition advisory on GLP-1 therapy suggests eating first, or with a yogurt. The US National Institutes of Health include plums and large amounts of dried fruit among the foods that contain FODMAPs, carbohydrates that are hard to digest, and gas and abdominal bloating are common with these medications according to the Wegovy label. Constipation is very common with them, and the same advisory lists prunes and other dried fruits among the high-fiber foods that can help when increased gradually, so start with two or three. The same Institutes advise drinking water and other fluids along with fiber.
What the evidence says
The EU authorizes for prunes the claim "dried plums/prunes contribute to normal bowel function", only for foods that provide a daily intake of 100 g of prunes and provided consumers are told that the beneficial effect is obtained with that amount (Regulation (EU) No 536/2013, which added it to Regulation (EU) No 432/2012). Those 100 g, about ten pitted prunes by USDA's average weight, provide 240 kcal, 38.1 g of sugars and 7.1 g of fiber, versus 30 kcal, 6.5 g of sugars and 0.9 g of fiber in a 66 g fresh plum. The claim covers prunes only, not fresh plums, and the EU register lists as non-authorized the assessed claims that credited prune juice with helping bowel regularity. In the British Dietetic Association's 2025 guideline on chronic constipation in adults, prunes showed no difference from psyllium in stool consistency or straining, with a very low level of evidence, and the guideline notes that this does not show they are equally effective.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about plum
How much protein does a 66 g (2.5 oz) serving of plum have?
100 g (3.5 oz) of plum has 0.7 g of protein. A typical 66 g (2.5 oz) serving has about 0.5 g of protein. That is 1.5 g of protein per 100 kcal.
How many calories are in a 66 g (2.5 oz) serving of plum?
100 g (3.5 oz) of plum has 46 kcal. A typical 66 g (2.5 oz) serving has about 30 kcal. That is a very low energy density.
How many grams of fiber are in a 66 g (2.5 oz) serving of plum?
100 g (3.5 oz) of plum has 1.4 g of fiber. A typical 66 g (2.5 oz) serving has about 0.9 g of fiber.
How filling is plum?
Very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 46 kcal/100 g) + 0 (protein: 1.5 g/100 kcal) + 1 (fiber: 3.0 g/100 kcal) + 1 (solid food with 87.2 g of water) = 5. It is an estimate based on its composition, not a measurement in people.
Is plum a good choice on a GLP-1 medication?
Based on our tags, this is what matters about plum on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.
How many grams or ounces are in a serving of plum?
We use 66 g (2.5 oz) as a typical serving. That amount provides about 30 kcal, 0.5 g of protein, and 0.9 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Plums, raw (FDC ID 169949).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Plums, dried (prunes), uncooked (FDC ID 168162).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Constipation.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 536/2013 amending Regulation (EU) No 432/2012 (Annex, dried plums/prunes and normal bowel function).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .
- Clinical guidelineJournal of Human Nutrition and Dietetics (British Dietetic Association, Wiley).Dimidi E, et al. British Dietetic Association Guidelines for the Dietary Management of Chronic Constipation in Adults. J Hum Nutr Diet. 2025;38(5):e70133. doi:10.1111/jhn.70133.accessed .