Carbs in Plums

Plum Nutritional Information

Karen Struthers

Did you know that plums come in a whole rainbow of colors, from almost-black, through purple and blue to red to golden?  There is even a species that remains green when ripe (greengage plums).  When buying plums, you will notice that they often have a whitish "bloom," like a powder, on the outside. This is a good sign, as this natural protection wears off with handling.

Carb Profile for Prunes/Dried Plums

Carbohydrate and Fiber Counts for Plums

  • ½ cup of sliced plums: 8 grams of effective (net) carbohydrate plus 1 gram of fiber and 38 calories.
  • 1 medium plum (2 and 1/8 inch diameter; about 2 and 1/3 oz.): 7 grams of effective (net) carbohydrate plus 1 gram fiber and 30 calories.

Glycemic Index for Plums

The averages in two studies of plums ranged between 24 to 53, with an average glycemic index of 39.

More Information about the Glycemic Index

Glycemic Load of Plums

  • ½ cup of sliced plums: 2
  • 1 medium (2 and 1/8" diameter; about 2 and 1/3 oz.): 2

More Information about the Glycemic Load

Health Benefits of Plums

Plums are a good source of vitamin C. About half the fiber in plums is soluble (which has many benefits), mainly pectin.  It's commonly known that prunes are good for preventing constipation: think of plums as a less concentrated form of prunes.  Also, plums contain many phytonutrients, especially phenols, which have anti-oxidant effects.

Low-Carb Recipes With Plums

More Information About Plums at Calorie Count Plus.

Selecting and Storing Plums

Select plums that are free of nicks and blemishes, but don't worry about the white powdery substance on many plums, as this is a natural protective substance.

Choose plums that are not rock-hard.  Although plums that are somewhat under-ripe can finish ripening at home and be fine, plums that are picked way too soon will never develop the rich plummy taste of a fully ripe plum.  Plums will continue to ripen at room temperature, and should be refrigerated as soon as they are slightly soft at the end.

Plums can be frozen in freezer bags, but do remove the pit first.  Another way to store them is to make a puree out of them by cooking them down until the "plum sauce" is as thick as you'd like, and then freezing in small containers. 

More Carb Profiles


Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 28.

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