General introduction

It is said about plums that they have been the first fruits domesticated by man, with their origins rooted in Iran. From there, they were then brought to England. Not by chance, the origin of their name is associated with “something good, irresistible.”

There are several species of plums, such as Japanese or Chinese (round, vine), Victoria Plum (small and red), Greengage green plums, cherry plums, yellow plums, or European mist, popular in our area.

Their nutritional profile – rich in vitamins, minerals, fiber, and other nutrients – make plum an ally of a healthy lifestyle, whether we consume them fresh or dehydrated (the latter should be consumed with some moderation, because they are much denser from a caloric point of view).


Nutritional values per 100g / RfD Percent

(Reference Dose)*









Dietary fiber


Sugar (g):


Potassium (mg/3%):


Magnesium (mg/2%):


Vitamin C (mg/11%):


Vitamin K (mg/5%):


ORAC score** / 100 g: 6259 (dried plums: 8059)


Top benefits:

Rich in dietary fiber, sorbitol, and Isatin, plums can help regulate the function of the digestive system and combat constipation. Moreover, due to the relatively low sugar content, plums can be safely consumed by people with diabetes.

Due to phenolic compounds (flavonoids) and poly-antioxidant acids, such as lutein, cryptoxanthin, and zeaxanthin – entirely found in plums – the negative effects of free radicals can easily be under control, preventing the evolution of multiple diseases and premature aging. Additionally, Zeaxanthin provides antioxidant protection for the skin and filters UV light.

Plums are rich in minerals, such as potassium, fluoride, and iron – the latter being essential for the formation of red blood cells. Potassium is also important, as it can maintain cell fluids at normal limits, thus helping to control heart rate and blood pressure.


Did you know that...

plums are the second most cultivated fruit worldwide. The only continent where there are no plum cultures is the Antarctic.

Essential information quote:

The dried plums retain the beneficial properties of the fresh fruit, but their nutritional value doubles.

Our and and tricks

Keep the plums in the refrigerator drawer (2-4 degrees) for up to two weeks.

Consume two plums as a snack when you need more energy.

Add plums cut into cubes and a tablespoon of plum jam in the classic black cake recipe.

Plums halved and grilled complete the meat preparations.

*NUTRITION DATA SOURCE: https://www.nutritionvalue.org

**Oxygen Radical Absorbance Capacity according to USDA = This index measures the antioxidant capacity of the fruit. High values imply a strong antioxidant capacity, which, in turn suggests a low oxidation process, essential in protecting the body against the negative effects of free radicals. The FDA recommends a daily intake of 3,000-5,000 ORAC units for optimal health.