How Many Calories Are In A Plum? | Just 30 Calories

You pick up a plum from the fruit bowl, expecting a sweet, juicy burst. The dark purple skin and firm flesh hint at something rich, and many snacks at that size pack a calorie punch. That contrast makes you wonder: how many calories are actually in this little fruit? It’s a fair question, especially if you are counting calories or just trying to make smarter choices between meals.

The answer is refreshingly small compared to many other fruits. A single medium plum — about the size of a golf ball or a little larger — typically provides roughly 30 calories. That places plums among the lowest-calorie fresh fruits you will find. This article breaks down the numbers, including how variety, size, and preparation affect the count.

Plum Calories At A Glance

The standard reference for plum calories comes from the USDA. Their nutrient database lists a single medium plum weighing 66 grams at 30 calories. That number is broadly consistent across major health sources, including the Cleveland Clinic and Healthline, which report similar figures for the same fruit size.

Plums are naturally very low in fat — less than 0.2 grams per fruit — and contain no cholesterol. The calories come almost entirely from carbohydrates: about 7.5 grams per plum, of which roughly 6.5 grams are natural sugars. The remaining carbohydrate includes about 1 gram of dietary fiber, which helps slow down sugar absorption.

This low calorie count makes plums a smart choice for anyone watching their weight. You get a sweet, satisfying snack for roughly the same calories as a handful of cherry tomatoes.

Why The Sweetness Doesn’t Mean More Calories

Plums taste sugary, and they do contain natural fructose and glucose. But their water content is high — over 85% — and the fiber helps you feel full on fewer calories. Several factors keep the total low.

• Low calorie density: At roughly 0.45 calories per gram, plums are one of the least calorie-dense fruits. For comparison, bananas have about 0.89 calories per gram.
• High water content: Most of a plum’s weight is water, which adds volume without calories. This makes you feel satisfied with less energy intake.
• Natural sugars are balanced: The 6.5 grams of sugar are paired with fiber and antioxidants, which moderate the effect on blood sugar compared to refined sweets.
• Small serving size: A medium plum is naturally portion-controlled. You would need to eat several to reach the calorie count of a single apple or peach.
• No added fats or refined sugars: Plums are whole foods with no processing changes to their calorie content.

So don’t let the sweetness fool you. Plums are one of the lowest-calorie options in the fruit aisle, and their nutrient profile makes them a smart add to any snack rotation.

Calories By Plum Size And Type

Not all plums are the same size. A small Japanese plum might fit easily in your palm, while a large European variety can be nearly twice as heavy. The calorie difference follows the weight. The table below uses USDA figures from the plum contains 30 calories page to estimate calories by weight.

Plum Size	Approx. Weight	Calories (approx.)
Small (like a cherry plum)	40 grams	~18
Medium (standard plum)	66 grams	~30
Large (European variety)	80 grams	~36
Extra-large (some Japanese types)	100 grams	~45
Pitted plum (same sizes, minus pit weight)	~5% lighter	Slightly less

Weights vary by growing conditions and variety, but the pattern is consistent: you get roughly 0.45 calories per gram of plum. For the most accurate count, weigh your fruit and multiply. These numbers are reliable guides for meal planning.

How Plums Compare To Other Fruits

Plums sit near the bottom of the fruit calorie chart, but how do they stack up against common alternatives? Here is a quick comparison based on standard serving sizes — one medium fruit unless noted.

1. Plum vs. Peach: A medium peach (150g) has about 60 calories, roughly twice that of a plum. Plums have fewer carbs and less sugar per fruit, but peaches offer more vitamin A.
2. Plum vs. Apple: A medium apple (182g) contains about 95 calories. Plums are more than three times lighter in calorie count, making them a lower-calorie alternative when you want something crisp.
3. Plum vs. Banana: A medium banana (118g) has about 105 calories. Plums are a better choice for low-calorie snacking, though bananas provide more potassium.
4. Plum vs. Grapes: One cup of grapes (151g) has about 104 calories. Plums by the piece are easier to portion control; you would need about 3 plums to match that calorie total.

The takeaway? If you are counting calories, plums are one of the most efficient fruits — you get sweetness and fiber for very few calories. They are particularly useful for adding color and nutrients to a salad or lunchbox without blowing your budget.

Beyond Calories: Plum Nutrition You Actually Get

The low calorie count is just the start. Plums provide several important nutrients in a small package. According to the plum fiber grams article from Cleveland Clinic, a single plum delivers about 1 gram of fiber, which supports digestion and helps you feel full longer.

Plums also contribute vitamin C — about 7–10% of the daily recommended intake per fruit. This antioxidant supports immune function and skin health. The anthocyanins that give plums their purple hue are also linked to reduced inflammation and better heart health markers in some research.

Nutrient	Amount	% Daily Value (approx.)
Calories	30	1.5% (based on 2000-cal diet)
Carbohydrates	7.5 g	3%
Fiber	1 g	4%
Vitamin C	~6 mg	7–10%

Remember that these values are for fresh, whole plums. Dried plums (prunes) are much more calorie-dense because water is removed — about 23 calories per prune. Stick with fresh if you are aiming for low calorie density.

The Bottom Line

A medium plum gives you about 30 calories, 1 gram of fiber, and some vitamin C — all for almost zero fat. It is one of the lowest-calorie fruits you can eat, and its natural sweetness satisfies sugar cravings without the spike. Pair it with a handful of nuts or a cheese stick for a balanced snack.

For personalized meal planning, a registered dietitian can adjust the calorie and carb numbers to match your exact fruit size and specific health goals.