How many carbs are in a plum?
One medium plum (66g) has about 7.5g of carbohydrate and 6.6g of net carbs. Plums are one of the lower-carb stone fruits, making them a reasonable fit for people watching their carb intake.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 medium plum (66g) | 7.5g | 0.9g | 6.6g |
| 1 cup, sliced (165g) | 18.8g | 2.3g | 16.5g |
| 100 grams | 11.4g | 1.4g | 10.0g |
Net carbs
One medium plum has about 6.6g of net carbs, which is total carbs (7.5g) minus fiber (0.9g). The fiber in a plum is modest, so total and net carbs are close. See the net carbs guide.
Glycemic index of a plum
The glycemic index of a plum is about 40. Plums have a low glycemic index. Most of their sugar is sorbitol and fructose, both of which are absorbed more slowly than glucose. The skin adds a small amount of fiber that further blunts the glycemic response.
For diabetes
A single plum has about 7.5g of total carbs, which is a manageable amount for most meal plans. The GI of 40 and the sorbitol content mean the blood sugar rise is gradual. Two or three plums still only deliver around 20 to 22g of total carbs, which is within range for a single fruit serving for many people. Count total carbs and match to your ratio. See the diabetes carb-counting guide.
Keto and low carb
One medium plum has about 6.6g of net carbs. Two plums puts you at around 13g of net carbs, still within a 20g keto budget. Plums are one of the friendlier fruits for keto in small portions, though regular eating requires careful counting.
Good to know
Dried plums, which are prunes, are a completely different carb story. One prune (about 9g) has roughly 6.5g of carbs, nearly the same as an entire fresh plum. A quarter cup of prunes has around 27g of carbs. The drying concentrates all the sugar, and the sorbitol content is what gives prunes their well-known laxative effect. Fresh plums and prunes should not be used interchangeably in carb estimates.
Full nutrition (per 100g)
- Calories: 46.0 kcal
- Carbohydrate: 11.42g
- Fiber: 1.4g
- Sugars: 9.92g
- Protein: 0.7g
- Fat: 0.28g
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Get the appFrequently asked questions
How many carbs are in a plum?
One medium plum (66g) has about 7.5g of carbohydrate and 6.6g of net carbs.
Are plums low in carbs?
Yes, for a fruit. One plum has about 7.5g of carbs, which is less than most other common fruits. The GI of 40 also means the carbs absorb gradually.
How many carbs are in prunes?
Prunes (dried plums) are far more concentrated. One prune has about 6.5g of carbs, and a quarter cup of prunes has around 27g. Drying removes water but not sugar.
Is a plum OK for diabetics?
Yes, in reasonable portions. One to two plums deliver a modest and slow-rising carb load. The GI of 40 and sorbitol content produce a gradual glucose response. Count total carbs and monitor your personal response.
Is a plum keto friendly?
One medium plum has about 6.6g of net carbs, which can fit within a keto budget. Two plums bring you to about 13g. It depends on how much room you have in your daily total.