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
Heart Health
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.
Plums
Per
1 medium, fresh (66g)
Calories
30
Vitamin K
4%
Vitamin A
1%
Vitamin C
7%
Vitamin B12
0%
Vitamin D
0%
Iron
1%
Magnesium
1%
Potassium
2%
Calcium
0%
Fiber
0.9g
Nutrition Highlights
Sorbitol, vitamin K, potassium, polyphenols
Fuhrman ANDI chart, 1.5 cups
Nutrition Density Score (ANDI Score)
157
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat fresh plums for vitamin C, or dried (prunes) for a more concentrated fiber and mineral dose — both forms retain key polyphenols.
Absorption Boost
Healthy fats (yogurt, nuts) — helps absorb the fat-soluble vitamin K
Cinnamon — a traditional pairing, especially with cooked or stewed plums
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
Storage
Ripen at room temperature, then refrigerate to extend freshness for up to a week.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Bone and joint comfort
Objective
(Quarterly)
Bone density markers (long-term)
Vitamin K and INR status