Fruits · IFCT 2017
Plum: nutrition per 100 g
Per 100 g, fresh plum gives 57 kcal, 12.1 g carbohydrate, 10.1 g sugars and 2.1 g dietary fibre, according to IFCT 2017. It ranks 3rd of 44 fruits for vitamin E, at 0.5 mg, and carries 0.41 mg copper. Beyond that, plum is a low-nutrient fruit, 41st among fruits for vitamin C at 2.3 mg, enjoyed for its sweet and sour juice.
About plum
Plum, alubokhara in Hindi and Bengali, aloobhukhara in Punjabi, aeir in Kashmiri and alapagoda in Telugu, grows in the hill orchards of Himachal Pradesh, Uttarakhand and Jammu and Kashmir, and in low-chill varieties on the Punjab plains. Red and purple plums reach markets from early summer, overlapping with peaches and cherries, and the season is over by the height of the monsoon.
The name aloo bukhara is used for both the fresh fruit and the dried, dark, sour plum sold in spice shops. That dried form is a cooking ingredient: it adds tang to Hyderabadi and Lucknowi biryani and korma, and it is the base of the sweet and sour aloo bukhara chutney served at Bengali and north Indian weddings. This page covers the fresh fruit; the dried kind is far denser in sugar.
What plum brings to a meal
- 01
Vitamin E near the top
At 0.5 mg per 100 g, plum ranks 3rd of 44 fruits for vitamin E. Few fruits carry more, though the quantity itself is modest.
- 02
Copper
Plum has 0.41 mg copper per 100 g, a useful figure for a fruit. Copper helps the body use iron and make red blood cells.
- 03
Sweet with moderate fibre
Of its 12.1 g carbohydrate per 100 g, 10.1 g is sugars, with 2.1 g fibre. With 84.4 g water, plum ranks 20th of 44 fruits for energy.
- 04
Low vitamin C
Fresh plum has only 2.3 mg vitamin C per 100 g, about 3 per cent of a man's and 4 per cent of a woman's daily requirement.
Plum nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 57 kcal | 3% | 3% |
| Protein | 0.6 g | 1% | 1% |
| Carbohydrate (available) | 12.1 g | ||
| Dietary fibre | 2.1 g | ||
| Free sugars | 10.1 g | ||
| Total fat | 0.4 g | ||
| Water | 84.4 g | ||
| Fats | |||
| Saturated fat | 0.02 g | ||
| Monounsaturated fat | 0.17 g | ||
| Polyunsaturated fat | 0.06 g | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 8 mg | 1% | 1% |
| Iron | 0.25 mg | 1% | 1% |
| Zinc | 0.1 mg | 1% | 1% |
| Magnesium | 8 mg | 2% | 2% |
| Phosphorus | 14 mg | ||
| Potassium | 162 mg | ||
| Sodium | 2 mg | ||
| Copper | 0.41 mg | ||
| Selenium | 0.6 µg | ||
| Vitamins | |||
| Vitamin C | 2.3 mg | 3% | 4% |
| Beta-carotene | 1 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 0.44 mg | 2% | 3% |
| Vitamin B6 | 0.05 mg | 2% | 3% |
| Folate (B9) | 14 µg | 5% | 6% |
| Vitamin E (alpha-tocopherol) | 0.5 mg | ||
| Vitamin K1 | 8.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Plum: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/plum/
Where plum sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 0.5 mg | 3rd of 44 | 85th of 242 |
| Vitamin C | 2.3 mg | 41st of 44 | 118th of 130 |
| Folate (B9) | 14 µg | 21st of 44 | 154th of 197 |
| Beta-carotene | 1 µg | 40th of 41 | 158th of 160 |
| Dietary fibre | 2.1 g | 32nd of 43 | 159th of 182 |
How plum is eaten
- Eaten fresh and chilled, skin on, in the short early-summer season.
- Aloo bukhara chutney: dried plums cooked with sugar, dry ginger and roasted cumin for weddings and feasts.
- Dried aloo bukhara added whole to biryani and korma for a sour note.
- Fresh plums stewed with a little jaggery into a compote for curd or custard.
Before you plan around it
Plums contain sorbitol, a natural sugar alcohol with a mild laxative effect, which is why dried plums are a traditional remedy for constipation; too many fresh ones can also loosen the stools. Dried aloo bukhara is much more concentrated in sugar than the fresh fruit, so use it as a flavouring, not a snack. As with other stone fruits, the kernel inside the pit releases cyanide when crushed, so never crack and eat it.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about plum
Is aloo bukhara the same as plum?
Yes. Aloo bukhara is the Hindi and Urdu name for plum, used both for the fresh fruit and for the dried sour plum sold in spice shops. IFCT 2017's figures are for the fresh fruit, with 57 kcal per 100 g.
Can plums help with constipation?
Plums, especially dried, contain sorbitol and fibre, which together draw water into the gut and soften stools for many people. Fresh plum has 2.1 g fibre per 100 g. Constipation that lasts should be checked by a doctor.
Can people with diabetes eat plums?
Fresh plums fit most meal plans in modest amounts, with 12.1 g carbohydrate and 10.1 g sugars per 100 g. Dried aloo bukhara is far more concentrated. Those on diabetes medicines should set portions with their doctor or dietitian.
When is plum season in India?
Fresh plums from Himachal Pradesh, Uttarakhand, Kashmir and Punjab are in markets from early summer, usually alongside peaches and cherries, and the season ends during the monsoon.
Related foods and tables
Peach
Nutrition per 100 g, from IFCT 2017.
Cherries
Nutrition per 100 g, from IFCT 2017.
Apricot (dried and processed)
Nutrition per 100 g, from IFCT 2017.
Pear
Nutrition per 100 g, from IFCT 2017.
Raisins
Nutrition per 100 g, from IFCT 2017.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.