Plum
Low GI
GL 2.3 per piece (66 g) · GL 3.5 per 100 g
- Low glycemic load: about 4 per 100 g and under 3 for one medium plum (66 g).
- About 10 g of sugar per 100 g with only 1.4 g of fibre.
Plum has a glycemic index of 35 (Low). One piece (66 g) adds a glycemic load of 2.3.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #169949 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 3.4 per 100 g Another juicy stone fruit for snacking, baking or compote, with a similar low glycemic load and fewer calories.
Peach - GL 3.8 per 100 g A smooth-skinned stone fruit that works fresh, in cakes or grilled, with less sugar per 100 g than a plum.
Nectarine - GL 3.2 per 100 g A small stone fruit for snacks, desserts and compotes, with a similar low glycemic load per 100 g.
Cherries - GL 2 per 100 g Fruit for cakes, porridge or yogurt with more than four times the fibre of a plum and less than half the sugar per 100 g.
Raspberries
Forms of Plum
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Plum is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 medium | 66 g | 2.3 |
| 1 serving | 151 g | 5.3 |
| 1 cup, sliced | 165 g | 5.8 |
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: about 4 per 100 g and under 3 for one medium plum (66 g).
- Only 46 kcal per 100 g and mostly water (87 %), about 30 kcal per fruit.
- Provides vitamin C (about 10 mg per 100 g) and the polyphenols that colour dark skins.
- About 10 g of sugar per 100 g with only 1.4 g of fibre.
- Contains sorbitol, a sugar alcohol, so plums count as a high-FODMAP fruit.
- Dried as prunes, the same fruit has about 240 kcal and 38 g of sugar per 100 g.
Calculate the glycemic load of a meal with Plum
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 piece (66 g) has a glycemic load of 2.3; per 100 g the glycemic load is 3.5.
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?
Plum has the lowest glycemic load of all forms of Plum in this database (3.5 per 100 g).
Check Plum in the Logi app, with your portion.
