Plum
Low GI
GL 6.6 per cup (165 g) · GL 4 per 100 g
- Low glycemic load
- Moderate sugar content
Plum has a glycemic index of 35 (Low). One cup (165 g) adds a glycemic load of 6.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169949 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g They offer significantly higher fiber content and a lower glycemic impact per serving compared to plums.
Fresh Raspberries - GL 2 per 100 g Blackberries have a lower sugar-to-fiber ratio, making them a better choice for blood glucose management.
Blackberries - GL 3 per 100 g They provide a lower total carbohydrate load while still satisfying a craving for fruit sweetness.
Fresh Strawberries
Forms of Plum
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Plum is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 NLEA serving | 151 g | 6 |
| 1 cup, sliced | 165 g | 6.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 46 kcal |
| Carbohydrates | 11.4 g |
| Sugars (Total) | 9.9 g |
| Natural | 9.9 g |
| Added | 0 g |
| Fiber | 1.4 g |
| Soluble | 0.5 g |
| Insoluble | 0.9 g |
| Protein | 0.7 g |
| Fat | 0.3 g |
| Saturated | 0.02 g |
| Unsaturated | 0.08 g |
| Sodium | 0 mg |
Processing Level
Why this score?
- Low glycemic load
- High water content
- No added sugars
- Moderate sugar content
- Relatively low fiber density
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Plum?
Plum has a glycemic index of 35 (Low). One cup (165 g) has a glycemic load of 6.6; per 100 g the glycemic load is 4.
Is Plum good for people with insulin resistance?
Plum has a low glycemic index (35), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Plum has the lowest glycemic load?
Among the forms of Plum in this database, Pickled plum has the lowest glycemic load (1 per 100 g).
Check Plum in the Logi app, with your portion.
