Plum Calories & Nutrition Calculator

A fresh plum has 46 kcal per 100g with 87% water content. A prune (dried plum) has 240 kcal per 100g with only 31% water. This 5.2x calorie multiplication is one of the largest fresh-to-dried ratios among common fruits — comparable to grape-to-raisin (69 to 299 kcal) ^[1].

A single medium plum (66g) has just 30 kcal — one of the lowest per-piece calorie counts among fruits. Five prunes (42g) have 101 kcal. The same-sized snack has dramatically different calorie implications depending on which form is consumed.

For food journaling, specifying fresh plum vs prune is essential. A '1 cup' entry could mean 165g fresh slices (76 kcal) or 174g pitted prunes (418 kcal) — a 5.5x difference. Always record the form alongside the weight.

Prunes deliver 732mg potassium per 100g — 16% of the daily value. Fresh plum has 157mg (3% DV). The 4.7x concentration matches the water removal ratio, as minerals are not lost during drying ^[1][2].

Five prunes (42g) provide 307mg potassium (7% DV) — nearly equal to a large banana's 487mg. The potassium-per-calorie ratio is 3.05mg/kcal for prunes and 3.41mg/kcal for fresh plum — both lower than banana (4.02mg/kcal) because of the sugars concentrating alongside minerals.

For food journaling, prunes are among the most potassium-dense dried fruits, exceeded only by dried apricots (1162mg/100g). A quarter-cup of prunes (44g) adds 322mg potassium to a food journal — a significant contribution from a small, portable snack.

Prunes have 7.1g fiber per 100g — 25% of the daily value. This places prunes among the highest-fiber dried fruits: dried figs have 9.8g, dried apricots 7.3g, and dates 6.7g. Five prunes (42g) deliver 3.0g fiber (11% DV) ^[1][3].

Fresh plum's 1.4g fiber per 100g is modest — similar to peach (1.5g) and lower than pear (3.1g) or apple (2.4g). The drying process concentrates fiber 5x, making prunes a fundamentally different food for fiber tracking purposes.

For food journaling, five prunes add 3.0g fiber at 101 kcal — a decent fiber-per-calorie ratio for a dried fruit. Combined with 307mg potassium and 0.39mg iron, a small prune serving logs a surprisingly comprehensive nutrient entry.

Fresh plum provides 9.5mg vitamin C per 100g (11% DV). Prunes retain only 0.6mg per 100g — a 94% loss. Even accounting for the 5x concentration effect, the expected value would be ~47.5mg, meaning vitamin C is actively degraded during drying and storage ^[1].

Among stone fruits, plum's 9.5mg vitamin C is moderate: apricot has 10mg, peach 6.6mg, and cherry 7mg. Two medium plums (132g) deliver 12.5mg vitamin C (14% DV) — a modest but real contribution that disappears entirely in the dried form.

For food journaling, if vitamin C is a tracked nutrient, always choose fresh plum over prunes. The vitamin C content is the single largest nutritional argument for fresh plum over its dried counterpart.

Prunes provide 0.93mg iron (5% DV) and 43mg calcium (3% DV) per 100g. Fresh plum has just 0.17mg iron and 6mg calcium. The 5.5x iron concentration and 7.2x calcium concentration make prunes one of the more mineral-rich dried fruits ^[1][2].

Prunes also deliver 41mg magnesium (10% DV) and 69mg phosphorus (6% DV) per 100g. Fresh plum has only 7mg magnesium and 16mg phosphorus. Across the mineral spectrum, prunes consistently deliver 4-7x the mineral content of fresh plum.

For food journaling, five prunes (42g) add: 0.39mg iron (2% DV), 18mg calcium (1% DV), 17mg magnesium (4% DV), and 29mg phosphorus (2% DV). These are small individual contributions but add up across a day's journal entries.