The diversity of plum cultivars ensures that locally grown fresh plums are harvested from spring to fall, with other varieties available for import. Choose Japanese, European or American versions of the fruit for low-calorie, highly nutritious sweet treats in a treasure-trove of jewel-like colors.
Calorie Content
An average-sized plum contains 30 calories, according to the United States Department of Agriculture. A plum packed in heavy syrup averages 40 calories, while 1 cup of canned, sweetened plums equals 230 calories.
Healthiest Options
Fresh plums, whole or chopped, are the lowest-calorie versions of the fruit. The dried version of plums, known as prunes, are rich in fiber but also have a concentrated amount of natural sugars, which raises the calorie count. A serving of dried prunes contains about 100 calories. Choose either fresh plums or dried prunes to avoid the "empty calories" of sugar-added plums and prunes.
Nutrition Information
Plums are rich in vitamins A and C and provide dietary fiber, according to the University of Iowa Extension program. They are also rich in the class of antioxidants known as phenols, which help protect against the free radicals that contribute to disease and aging.
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