Black plum calories come to 30 for one medium plum (66 g) and 46 per 100 g. Almost all of it is carbohydrate: 90% of the calories come from carbs, and a medium plum carries 6.5 g of sugar next to 0.9 g of fiber. How many you eat, not the fruit itself, decides what it adds to your day.
30kcal
1 medium plum · 66 g, raw, black-skinned variety
5%protein
0.5 gProtein
8 gCarbs
0.2 gFat
How to burn off 30 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, black-skinned variety · per 66 g
Calories
30 kcal
Protein
0.5 g
Carbohydrate
7.5 g
Fat
0.2 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
0 mg
Potassium
104 mg
Iron
0.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Black plum: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium (66 g)
30
0.5 g
7.5 g
0.2 g
0 mg
2%
1 cup sliced (165 g)
76
1.2 g
18.8 g
0.5 g
0 mg
4%
100 g
46
0.7 g
11.4 g
0.3 g
0 mg
2%
3 × 1 medium (66 g)
91
1.4 g
0 mg
5 × 1 medium (66 g)
152
2.3 g
0 mg
One plum is 30 calories, five are 152
A medium black plum weighs about 66 g and lands at 30 calories, which is 2% of the daily value for calories. That is a small number by any measure. It also brings 0.5 g of protein and 0.2 g of fat, so the plum barely registers on anything but carbs.
The total moves the way snacking actually happens. Two plums (132 g) come to 61 calories, three (198 g) reach 91, and a bowl of five (330 g) adds up to 152. Plums are easy to eat in a row because each one is gone in a few bites, so the count matters more than the size of any single fruit.
Sliced fruit hides the count. A cup of sliced black plum holds 165 g and 76 calories, which is 4% of the daily value, and it is easy to pile slices higher than you would ever stack whole plums. If you weigh, 100 g is 46 calories and the math stays simple. If you would rather skip the scale, BodyPal can log the plum from a photo.
Carbs supply 90% of the calories
Per 100 g, a black plum has 11.4 g of carbohydrate, 0.7 g of protein and 0.3 g of fat. Run those through the calorie split and carbs account for 90% of the energy, with protein and fat at 5% each. This is a fruit, and it behaves exactly like one.
Most of that carbohydrate is sugar. Of the 11.4 g of carbs in 100 g, 9.9 g are sugars and 1.4 g are fiber. The rest of the label is close to empty: 0 g saturated fat, 0 mg cholesterol and 0 mg sodium. Potassium is the one mineral the data lists, at 157 mg per 100 g.
Protein is the clear gap. A medium plum gives 0.5 g, which is 1% of the daily value of 50 g, and even five plums only reach 2.3 g. Fat is just as thin. If a snack needs to carry you to the next meal, the plum cannot do that job alone, and it was never built to.
Sugar is the row to watch, not the calories
With sodium, fat and cholesterol at zero, sugar is the only line worth a second look. A medium plum carries 6.5 g and a cup of slices carries 16.4 g. That sugar is the fruit's own, not added in processing, but it still counts if you track sugar grams across the day.
Fiber is the counterweight, and a modest one. One plum has 0.9 g and a cup of slices has 2.3 g, against a daily value of 28 g. Black plums add a little fiber to a day of eating, so count them as a small contribution rather than a main source.
Context decides whether the sugar matters. If you count sugar closely, one whole plum at 6.5 g is a measured, predictable portion. A cup of slices at 16.4 g, or a bowl of five whole plums, is where the grams start to stack up faster than the calorie number suggests. The calories stay low either way; the sugar is what grows.
Pair a plum with protein to make it a snack
On its own, a black plum is a 30-calorie bite of sweetness with almost no protein or fat. That makes it an easy add-on and a weak stand-alone snack. The fix is pairing, not avoiding it, because the fruit itself costs very little.
Put a plum next to something that brings what it lacks. Plain yogurt, cottage cheese, a few nuts or a slice of cheese add protein or fat, while the plum adds sweetness and a little fiber for 30 calories. Sliced plum over oatmeal or yogurt can stand in for jam or added sugar, with a number you can count precisely: 76 calories per cup.
For dessert, two plums at 61 calories or three at 91 give a sweet finish that is easy to log. If you track your day, weigh once to learn what a medium 66 g plum looks like on your counter, then count by the piece from there. Ripe plums vary in size, so a quick check now and then keeps the count honest.
How does black plum compare?
Here is how black plum stacks up against regular plum, donut peach and fresh cherries, per 100 g and per usual serving.
Verdict: For the lightest pick choose the donut peach at 39 calories per 100 g; black plum and regular plum tie at 46, so choose either on taste. Fresh cherries are the heavier option at 63 per 100 g and 97 per pitted cup, so save them for when you want a bigger, sweeter bowl.
Black plum FAQs
How many calories are in one black plum?
About 30 calories for a medium 66 g black plum. Per 100 g the figure is 46 calories.
Is black plum good for weight loss?
One plum is 30 calories, so two of them come to about 61 calories, with 1.4 g of fiber per 100 g.
Black plum vs plum: are the calories different?
No. Black plum is a dark-skinned variety of the same fruit, so both are 46 calories per 100 g and about 30 calories for a 66 g fruit.
How much sugar is in a black plum?
A 66 g plum has about 6.5 g of sugar, from 9.9 g per 100 g. It also has 0.9 g of fiber and 7.5 g of total carbs.
What are the nutrition facts for black plum per 100 g?
Per 100 g, black plum has 46 calories, 11.4 g of carbs, 9.9 g of sugars, 1.4 g of fiber, 0.7 g of protein and 0.3 g of fat. Sodium and cholesterol are 0, and potassium is 157 mg.
What are the macros in a black plum?
A medium black plum (66 g) has 7.5 g of carbs, 0.5 g of protein and 0.2 g of fat. By calories that is 90% carbs, 5% protein and 5% fat, so it is almost entirely a carb food.
How much fiber is in a black plum?
One medium black plum has 0.9 g of fiber, and a cup of slices has 2.3 g. Per 100 g the figure is 1.4 g, against a daily value of 28 g, so plums are a modest fiber source.
How many carbs are in a black plum?
A medium black plum has 7.5 g of carbs, of which 6.5 g are sugars. A cup of sliced plum climbs to 18.8 g of carbs and 16.4 g of sugars, so portion size drives the carb total.
