Benefits of plum.

Plums are extremely nutritious, with a variety of health benefits to offer.

They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases.

You can consume plums fresh or dried. Dried plums, or prunes, are known for improving several health conditions, including constipation and osteoporosis.

This article lists 7 evidence-based health benefits of plums and prunes.

1. They Contain Many Nutrients

Plums and prunes are impressively high in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants.

Here is an overview of the nutrition profiles of plums and prunes.

Plums

Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals. One plum contains the following nutrients (1):

Calories: 30

Carbs: 8 grams

Fiber: 1 gram

Sugars: 7 grams

Vitamin A: 5% of the RDI

Vitamin C: 10% of the RDI

Vitamin K: 5% of the RDI

Potassium: 3% of the RDI

Copper: 2% of the RDI

Manganese: 2% of the RDI

Additionally, one plum provides a small amount of B vitamins, phosphorus and magnesium (1).

Prunes

By weight, prunes are higher in calories than plums. A 1-ounce (28-gram) serving of prunes contains the following (2):

Calories: 67

Carbs: 18 grams

Fiber: 2 grams

Sugars: 11 grams

Vitamin A: 4% of the RDI

Vitamin K: 21% of the RDI

Vitamin B2: 3% of the RDI

Vitamin B3: 3% of the RDI

Vitamin B6: 3% of the RDI

Potassium: 6% of the RDI

Copper: 4% of the RDI

Manganese: 4% of the RDI

Magnesium: 3% of the RDI

Phosphorus: 2% of the RDI

Overall, the vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals.

In addition, prunes are higher in calories, fiber and carbs than fresh plums.

SUMMARY:

The vitamin and mineral content of plums and prunes differs slightly, but both are packed with nutrients. Additionally, prunes contain more calories, fiber and carbs than fresh plums.