Plums are a member of the rose family of plants, and a close relative to both the peach and nectarine. Summertime is the peak season for fresh plums, but you can find canned purple plums all year long. Like the fresh variety, canned purple plums are low in calories, a good source of fiber and high in potassium and vitamin A.
Calories
Canned purple plums are a low-calorie sweet treat. A 1-cup serving of the plums packed in water contains 102 calories. By comparison, 1 cup of canned peaches packed in its own juice contains 120 to 140 calories.
Carbohydrates
As a fruit, most of the calories in canned purple plums come from its carbohydrate content. A 1-cup serving contains 27 grams of carbohydrate and 2.5 grams of fiber. Carbohydrates in food like plums are an important part of your diet, providing your body with energy. The fiber in the plums are a non-digestible form of carbohydrate that offers a number of health benefits. Fiber slows digestion, helping control hunger, adds bulk to stool preventing constipation and helps lower blood cholesterol levels.
Protein and Fat
Canned purple plums are fat-free and not a significant source of protein. A 1-cup serving contains just 1 gram of protein. Both fat and protein are essential for good health. Fat helps you absorb fat-soluble vitamins, such as vitamin A, and also provides your body with energy. Protein is important for tissue repair, immune health and preservation of muscle mass. Fat should provide 20 to 35 percent of your daily calorie intake, and protein 10 to 35 percent.
Vitamins and Minerals
Canned purple plums are a good source of potassium, vitamin A and vitamin C. A 1-cup serving contains 313 milligrams of potassium, and meets 46 percent of your daily value for vitamin A and 11 percent of your daily value for vitamin C. The percent daily value is based on a 2,000-calorie diet for healthy adults. Potassium in food helps lower blood pressure by decreasing the effects of sodium. Vitamin A is important for eye and immune health, and helps support growth and development. Vitamin C is necessary for the production of collagen, which is important in wound healing. Vitamin C is also an antioxidant, protecting your cells against oxidative damage.
References
- SamCooks.com: All About Plums
- Fitday: Nutrition Information Canned Plums
- "The Complete Book of Food Counts"; Corrinne T. Netzer; 2009
- McKinley Health Center; Macronutrients: The Importance of Carbohydrate, Protein, and Fat; March 2008
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- MayoClinic.com; Percent Daily Value: What Does it Mean?; Katherine Zeratsky; May 2010
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Vitamin A
- Office of Dietary Supplements: Vitamin C
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