How Many Calories in a Plum?
One plum: about 23 calories. Two plums, the NHS five-a-day portion of roughly 110 g: 45. On the scale, dessert plums are 41 kcal per 100 g. That is the whole answer to how many calories in a plum, and it makes the plum one of the lightest fruits you can eat by the piece.
On this page
- Quick facts
- Plum portions in practice
- Victoria, yellow and stewed plums
- How do plums compare?
- Most popular plum brands
- FAQ
Quick facts
| Nutrient | Per 100 g | Per medium plum (55 g) | RI* per plum |
|---|---|---|---|
| Energy | 41 kcal / 172 kJ | 23 kcal / 96 kJ | 1% |
| Protein | 0.6 g | 0.3 g | 1% |
| Carbohydrates | 9.7 g | 5.3 g | 2% |
| — of which sugars | 9.7 g | 5.3 g | 6% |
| Fat | 0.3 g | 0.2 g | under 1% |
| Fibre | 1.3 g | 0.7 g | – |
| Salt | trace | trace | 0% |
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
*RI = Reference Intake of an average adult (2,000 kcal a day).
Plum portions in practice
A medium dessert plum weighs about 55 g and costs you 23 calories, which is small enough that counting individual plums feels almost pedantic. The NHS counts two plums as one 80 g-plus portion of your five a day; at around 110 g the pair comes to 45 kcal.
For context: you could eat two and a half plums for the calories of one nectarine, and half a plum chopped over cereal barely registers at about 12 kcal. This is a fruit you count in pieces, not grams.
One boundary worth drawing: prunes are dried plums, and drying changes the numbers completely. They are a different entry with different figures, so never log fresh plums using prune data or the other way round.
Victoria, yellow and stewed plums
British-grown varieties shift the number a little, and cooking shifts it a lot. All figures below are from CoFID, the UK government's food composition dataset.
| Variant | Calories per 100 g |
|---|---|
| Yellow plums | 25 kcal |
| Stewed without sugar | 30 kcal |
| Victoria plums | 39 kcal |
| Dessert plums, raw | 41 kcal |
| Stewed with sugar | 70 kcal |
Two things stand out. Yellow plums run lighter than the dark dessert types, 25 against 41 per 100 g. And stewing is only innocent while the sugar bowl stays shut: plain stewed plums drop to 30 kcal per 100 g as they take on water, but stewed with sugar they jump to 70, nearly double the raw fruit.
How do plums compare?
| Fruit | Portion | Calories |
|---|---|---|
| Plum | 1 medium | 23 kcal |
| Date | 1 date | 30 kcal |
| Nectarine | 1 medium | 60 kcal |
| Apple | 1 medium | 66 kcal |
| Cherries | 100 g | 63 kcal |
Per piece, the plum is the lightest tree fruit on this table, and per 100 g it beats cherries by a third (41 vs 63 kcal). If you snack by the handful, plums are the safer bowl; if you want one substantial fruit instead of several small ones, a pear or apple at 66 kcal does that job better.
Most popular plum brands in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label. Plums mostly sell loose and unbranded; label examples are rare.
| Product | Calories (per 100 g) |
|---|---|
| Fortune Plums (Lidl) | 46 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
FAQ
How many calories are in one plum?
About 23 calories for a medium dessert plum weighing around 55 g. Dessert plums are 41 kcal per 100 g of flesh and skin in the CoFID dataset, so even a large plum stays under 30 kcal.
How many calories are in 100 g of plums?
41 kcal per 100 g for raw dessert plums, flesh and skin. Victoria plums come in slightly lower at 39 kcal per 100 g, and yellow plums lower still at 25. The stone adds weight but no calories, so weighed-whole figures run a touch lighter.
How many calories are in two plums?
About 45 calories. Two medium plums weigh roughly 110 g, and the NHS counts the pair as one portion of your five a day. Few five-a-day options cost less: the same portion of apple or pear is nearer 66 kcal.
How many calories are in a Victoria plum?
Victoria plums are 39 kcal per 100 g, so a medium fruit of about 55 g is roughly 21 calories. That is a rounding error away from the standard dessert plum figure of 23, so log them the same way if your app has no separate entry.
How much sugar is in a plum?
About 5.3 g per medium plum, from 9.7 g of sugar per 100 g. Essentially all of a plum's carbohydrate is sugar, but it arrives as whole fruit, the form the NHS excludes from its free-sugars limit.
Are plums good for you?
At 23 kcal each with fibre, near-zero fat and a trace of salt, plums are an easy fruit to say yes to. Two count as a five-a-day portion for 45 calories, which is one of the cheapest portions on the shelf.
Are plums good for constipation?
Plums carry 1.3 g of fibre per 100 g, and fibre is the nutrient the NHS points to for keeping digestion regular, with about 30 g a day the adult target. Two plums contribute roughly 1.4 g towards that.
How many calories are in stewed plums?
30 kcal per 100 g stewed without sugar, and 70 kcal per 100 g stewed with sugar. The fruit itself gets lighter in the pan as it takes on water; it is the added sugar that turns a 30-calorie pudding base into a 70-calorie one.
Similar foods
- Blueberries — 32 kcal per 80 g handful
- Nectarine — 60 kcal per fruit
- Kiwi — 26 kcal per fruit
- Pear — 66 kcal per medium fruit
- Clementine — 45 kcal per 100 g
- Pineapple — 36 kcal per 80 g portion
Log it before you eat it
Snap the fruit bowl and BodyPal writes down the plums, the calories and the macros before the first bite.
