Plums

Plums

Plums are a relative of the peach, apricot and nectarine, with about 20 varieties readily available in the United States.

European-type plums are small, oval-shaped fruits with blue or purple skin and golden yellow flesh. The Japanese varieties are almost perfectly round with red-black or crimson skin and yellow or reddish flesh. Santa Rosa and Red Beaut are the most common Japanese varieties.

Along with providing a good source of vitamin C, plums are also a low glycemic food packed with antioxidants and anthocyanins.

Glycemic Index=39
Glycemic Load=5
Antioxidant Score (ORAC)=7,581

The Benefits

*Excellent Source of:
*Good Source of: Vitamin C
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Corn, No Yeast, No Peanuts, No Nightshade, No Legumes, No Grains

Selecting and Storing

Plums should be plump and deeply colored. Ripe plums yield to gentle pressure, and can be refrigerated for up to three days.

Nutrition Information(amounts per serving)

Serving Size: 1-whole PLUMS,RAW

OMEGA-6 / OMEGA-3 RATIO: 0

Calories: 30

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.18 g	*
Saturated Fat	0.01 g	*
Monosaturated Fat	0.09 g	*
Polyunsaturated Fat	0.03 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	0 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	7.5 g	*
Sugars	6.6 g	*
Fiber	0.92 g	*
Protein	0.46 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	227.7 IU	5%
Vitamin C	6.3mg	10%
Vitamin D	0 IU	0%
Vitamin E	0.17 IU	1%
Vitamin B6	0.02 mg	1%
Vitamin B12	0 mcg	0%
Vitamin K	4.2 mg	5%
Folate	3.3 mcg	1%
Niacin	0.28 mg	1%
Riboflavin	0.02 mg	1%
Thiamin	0.02 mg	1%
MINERALS
Calcium	4 mg	0%
Copper	0.04 mg	2%
Iron	0.11 mg	1%
Magnesium	4.6 mg	1%
Manganese	0.03 mg	2%
Phosphorous	10.6 mg	1%
Potassium	103.6 mg	3%
Selenium	0 mcg	0%
Sodium	0 mg	0%
Zinc	0.07 mg	0%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	125.4 mcg
Beta-cryptoxanthin	23.1 mcg
Lutein + zeaxanthin	48.2 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).