Gut Health
Plums
A stone fruit whose dried form, prunes, is one of the most studied foods for digestive regularity and bone density.
Gut Health
Bone Health
Skin Health
Serving
1 medium, fresh (66g)
Calories Per Serving
30
Key nutrients
Sorbitol, vitamin K, potassium, polyphenols
Nutrient density
157
Why it’s worth eating
Plums are a source of vitamin C, antioxidants, and fiber. They support digestion and immune health. Enjoy plums fresh, dried, or stewed in desserts and compotes.
What you may notice
Digestive regularity
Bone and joint comfort
Markers worth tracking
Bone density markers (long-term)
Vitamin K and INR status
How to eat it
Eat fresh plums for vitamin C, or dried (prunes) for a more concentrated fiber and mineral dose, both forms retain key polyphenols.
Pairs well with
Healthy fats (yogurt, nuts), helps absorb the fat-soluble vitamin K
Cinnamon, a traditional pairing, especially with cooked or stewed plums
Storage
Ripen at room temperature, then refrigerate to extend freshness for up to a week.
The numbers, per 1 medium, fresh (66g)
4%
Vitamin K
1%
Vitamin A
7%
Vitamin C
0%
Calcium
1%
Iron
1%
Magnesium
2%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.9g
Plums, raw (FDC 169949)
Evidence
D
HONEST FLAG: fresh-plum-specific clinical trials are sparse. Nearly all bone and gastrointestinal evidence belongs to the DRIED form - see prunes.
Study dose vs. serving
See prunes for the dried-form evidence.
No fresh-plum-specific outcome RCT located.
Use caution if
You take warfarin or other blood thinners, modest vitamin K content; keep intake consistent
You have IBS, the natural sorbitol content can cause loose stools in larger amounts
Details
Type
Fruits & Veg
Season
Summer (Jun-Aug)
Forms
Fresh, dried (prunes), juice
Price
Budget
Bioactive
Polyphenols (chlorogenic and neochlorogenic acids)
Heat stable
Partial
Reliability
3 / 5
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