Are plums high in calories? Can they be eaten while dieting?
Jul 28, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Plums are relatively low in calories and can be consumed in moderation during a weight loss period; however, excessive consumption or sensitivity of the gastrointestinal tract is not recommended. Plums are low in calories, containing approximately 36 kcal per 100 grams, and are rich in dietary fiber, which helps enhance the feeling of fullness. Eating a few plums daily during weight loss as a substitute for high-calorie snacks such as cakes and potato chips can reduce overall daily calorie intake, assist in weight management, and supplement essential vitamins, thus benefiting the body.
Generally speaking, plums are not high in calories and can be consumed in moderation during a weight loss period. However, overconsumption or having a sensitive digestive system are reasons to avoid them. Detailed analysis is as follows:
Plums have low caloric content, approximately 36 kcal per 100 grams, and are rich in dietary fiber, which can enhance the feeling of fullness. Eating a few plums daily during weight loss as a substitute for high-calorie snacks such as cakes and potato chips can reduce overall calorie intake, assist in weight control, and provide additional vitamins beneficial to the body.
However, plums contain high levels of fruit acid, and excessive consumption may irritate the gastric mucosa, causing stomach pain and acid reflux. People with weak gastrointestinal function may experience diarrhea even with minimal intake, which can disrupt the weight loss plan. Individuals experiencing such conditions should avoid eating plums to prevent adverse effects on their physical well-being.
When dieting for weight loss, it's important to control the quantity of plums consumed—no more than 10 per day. If gastrointestinal discomfort occurs after eating plums, consumption should be stopped immediately. Alternatives such as apples or strawberries, which are gentler on the stomach, can be chosen to maintain a balanced diet conducive to healthy weight loss.
