What Are Plums?

Plums are stone fruits belonging to the drupe family, known for their single, hard seed in the center. With over 20 species, the most widely cultivated are Japanese plums (Prunus salicina) and European plums (Prunus domestica). Both are nutritionally similar and popular in fresh or dried form across the U.S., China, and Europe.

Dried plums, commonly known as prunes, are particularly valued for their fiber content and digestive benefits.

Health Benefits of Plums

Protect Bone Density

Prunes are among the most effective fruits for supporting bone health. Rich in vitamin K and phenolic compounds—both key to calcium regulation and bone preservation—prunes may help prevent bone loss.

In a study of women ages 18–25 taking oral contraceptives (which can reduce bone density), daily consumption of 50 grams of prunes helped maintain bone mineral density. This suggests that prunes may aid in preserving bone health through their antioxidant and nutrient profile.

Support Healthy Cholesterol Levels

Plums are rich in phenolic compounds such as anthocyanins, catechins, and quercetin, all of which have antioxidant effects that protect blood vessels and support heart health. These compounds may help lower LDL ("bad") cholesterol, reduce triglycerides, and increase HDL ("good") cholesterol.

A review of multiple studies found that plum extract significantly reduced serum LDL cholesterol in various participants. While promising, more large-scale trials are needed to confirm these effects.

Help Regulate Blood Sugar

Thanks to their high content of polyphenols and vitamin K1 (phylloquinone), plums may assist with blood sugar and insulin regulation. Despite their sweetness, plums have a low glycemic impact and do not typically cause spikes in blood glucose levels.

Catechins in plums may also improve how the body metabolizes fat and sugar, contributing to better glucose control.

Relieve Constipation

Prunes are a well-established natural remedy for constipation. They contain both soluble fiber and sugar alcohols like sorbitol, which draw water into the bowel and soften stools.

Prunes deliver about 6 grams of fiber per 100 grams, which includes pectin and cellulose that stimulate intestinal movement. The phenolic compounds in prunes, especially chlorogenic acid, may also enhance laxative effects.

Support Brain Health

Plums contain carotenoids like lutein and zeaxanthin, which are associated with improved memory and cognition. These compounds accumulate in the brain and may help slow cognitive decline.

Lighter-fleshed varieties, such as the yellow-green Naili plum, may contain higher levels of these beneficial carotenoids compared to darker-skinned varieties, though results vary by cultivar.

Nutritional Facts of Plums

Per 100 grams of fresh plums:

  • Calories: 46

  • Fat: 0.28 g

  • Sodium: 0 mg

  • Carbohydrates: 11.4 g

  • Fiber: 1.4 g

  • Protein: 0.7 g

  • Vitamin K: 6.4 mcg (5% DV)

  • Lutein + Zeaxanthin: 73 mcg

Per 100 grams of prunes (dried plums):

  • Fiber: 7.1 g

  • Vitamin K: 59.9 mcg

  • Lutein + Zeaxanthin: 148 mcg

Dehydration significantly concentrates these nutrients in prunes, making them an excellent source of fiber, vitamin K, and brain-supporting carotenoids.

Risks of Eating Plums

Plums are safe for most people, but a few considerations apply:

  • People with birch pollen allergies may experience mild oral allergy symptoms.

  • The sorbitol in prunes may cause bloating or cramping in those sensitive to sugar alcohols.

  • Due to their vitamin K content, individuals taking blood-thinning medications like warfarin should monitor their intake, as high doses can interfere with treatment.

Tips for Enjoying Plums and Prunes

  • Eat fresh plums as a snack or slice them into fruit salads.

  • Pair prunes with nuts or seeds for a fiber-rich snack.

  • Soak prunes in water to soften them before adding to smoothies or oatmeal.

  • Add chopped prunes to baked goods like muffins or cookies.

  • Use puréed prunes as a substitute for butter or sugar in recipes like brownies or spiced cakes.

  • Include prunes in savory dishes such as stews for added richness and fiber.

A Quick Review

Plums and prunes are rich in antioxidants, fiber, vitamin K, and carotenoids. They support bone density, promote heart and digestive health, regulate blood sugar, and may contribute to better cognitive function.

Whether eaten fresh or dried, plums can be a versatile and health-supportive addition to your diet.