Fruit
raw black plum.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
plum
SERVING
CALORIES
46
PROTEIN
0.70g
CARBS
11.4g
FAT
0.28g
FIBER
1.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories46kcal—
Protein0.70g1%
Carbohydrates11.4g4%
Fiber1.4g5%
Sugar9.9g20%
Total fat0.28g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water87.2g—
MINERALS
Sodium0mg0%
Potassium157mg3%
Calcium6.0mg0%
Iron0.17mg1%
Magnesium7.0mg2%
Phosphorus16mg1%
Zinc0.10mg1%
Copper0.06mg7%
Manganese0.05mg2%
Selenium0µg0%
VITAMINS
Vitamin A17µg2%
Vitamin C9.5mg11%
Vitamin D0µg0%
Vitamin E0.26mg2%
Vitamin K6.4µg5%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.42mg3%
Pantothenic acid (B5)0.14mg3%
Vitamin B60.03mg2%
Folate (B9)5.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup165g
1 tablespoon10.3g
1 teaspoon3.4g
1 ml0.7g
1 liter687.5g
1 piece66g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, particularly anthocyanins, which help protect cells from damage caused by free radicals.
- ✓A good source of dietary fiber, which aids digestion, promotes regular bowel movements, and can help manage cholesterol levels.
- ✓Contains essential vitamins and minerals like Vitamin C for immune support, Vitamin K for bone health, and potassium for blood pressure regulation.
- ✓May help manage blood sugar levels due to their low glycemic index and fiber content, which slows sugar absorption.
COOKING TIPS
In the kitchen.
- 1Roast or grill black plums to caramelize their natural sugars; they pair well with savory dishes like pork loin or chicken.
- 2Cook them down into a rich compote, jam, or sauce to serve with desserts, cheese boards, or breakfast items like pancakes.
- 3Use them in baked goods such as tarts, pies, crumbles, and cakes, where their tartness balances the sweetness.
- 4Slice fresh black plums into salads, yogurt bowls, or oatmeal for a juicy, flavorful addition.
STORAGE
Keep it fresh.
- Store unripe plums at room temperature until they feel slightly soft to the touch.
- Once ripe, transfer plums to the refrigerator in a plastic bag or container, where they will last for 3-5 days.
- For longer storage, plums can be pitted, sliced, and frozen on a baking sheet before being transferred to a freezer bag.
FAQ
Frequently asked questions.
Is raw black plum healthy?
Yes, raw black plums are very healthy. They are rich in antioxidants, particularly anthocyanins, which help protect cells from damage caused by free radicals. They also provide dietary fiber for digestion and essential vitamins like C and K, and potassium.
What are the nutritional benefits of raw black plum?
Raw black plums are packed with antioxidants, especially anthocyanins, which combat free radicals. They offer a good source of dietary fiber, aiding digestion and cholesterol management. Additionally, they provide Vitamin C for immunity, Vitamin K for bone health, and potassium for blood pressure regulation.
How many calories and carbs are in raw black plum?
Per 100 grams, raw black plums contain approximately 46 calories and 11.42 grams of carbohydrates. They are relatively low in calories and fat, making them a light and nutritious snack.
Is raw black plum suitable for diabetics?
Yes, raw black plums can be suitable for diabetics in moderation. They have a low glycemic index and their fiber content helps slow down sugar absorption, which can assist in managing blood sugar levels. Always consult a healthcare professional for personalized dietary advice.
Is raw black plum keto-friendly?
No, raw black plums are generally not considered keto-friendly due to their carbohydrate content. With 11.42 grams of carbs per 100 grams, they can quickly exceed the strict daily carb limits of a ketogenic diet.
Is raw black plum gluten-free or vegan?
Yes, raw black plums are naturally gluten-free and vegan. As a whole fruit, they contain no animal products or gluten-containing ingredients, making them suitable for these dietary preferences.
How do you eat raw black plum?
Raw black plums are best enjoyed fresh, either on their own as a snack or added to fruit salads, smoothies, and yogurt. Simply wash them thoroughly before eating. They can also be sliced and used as a topping for oatmeal or desserts.
What does raw black plum taste like?
Raw black plums typically have a sweet and slightly tart flavor, with a juicy and firm flesh. The taste can vary slightly depending on ripeness, becoming sweeter as they mature, and some varieties may have a hint of bitterness near the skin.
How do you store raw black plums?
Store unripe black plums at room temperature until they soften and ripen. Once ripe, they can be kept in the refrigerator for up to a week to extend their freshness. Place them in a plastic bag or a fruit drawer to prevent them from drying out.
How do you know if a black plum is ripe?
A ripe black plum will feel slightly soft when gently squeezed and will have a rich, deep color. It should also have a sweet, fragrant aroma. Avoid plums that are overly soft, bruised, or have shriveled skin.
