Plums, canned, purple, juice pack, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
These are tender, deep-purple plum halves suspended in their own sweet juice, offering a soft, yielding texture that bursts with a concentrated, honeyed fruit flavor. Nutritionally, they are a low-calorie, virtually fat-free source of quick energy, primarily from natural sugars, with a modest fiber boost.
💚 Why it's loved
People love them for their intense, nostalgic sweetness and the comforting, soft texture that makes them a perfect ready-to-eat treat or a simple, elegant topping for yogurt, oatmeal, or ice cream. They evoke a sense of home-style preservation and are a staple in many pantries for their versatility.
⚠️ Watch-outs & how to enjoy it better
The primary concern is their high natural sugar content (14.22g per 100g), which can cause a rapid blood-sugar spike, especially for those monitoring glucose levels. To counteract this, pair them with a source of protein or healthy fat (like Greek yogurt or nuts) to slow sugar absorption, and practice mindful portion control.
Key benefits
- Low-calorie fruit option at just 58 kcal per 100g
- Virtually fat-free, with only 0.02g per 100g
- Provides a quick source of energy from natural sugars
- Contains a modest amount of dietary fiber (0.9g/100g)
- Convenient and shelf-stable for easy meal prep
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The purple color in canned plums comes from anthocyanins, pigments that are also powerful antioxidants, though their levels can be reduced by the canning process.
Full nutrition (scales with serving)
| Water | 84.0 g |
| Energy | 58.0 kcal |
| Energy | 243 kj |
| Protein | 0.51 g |
| Total lipid (fat) | 0.02 g |
| Ash | 0.30 g |
| Carbohydrate, by difference | 15.2 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 14.2 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 154 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.47 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 1.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 554 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 102 ug |
| Vitamin A, IU | 1009 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 49.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.01 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.00 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.01 g |
| Alanine | 0.02 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.02 g |
| Glycine | 0.01 g |
| Proline | 0.02 g |
| Serine | 0.01 g |
FAQ
Are canned plums as nutritious as fresh?
Canned plums retain most of their vitamins and minerals, but the canning process can reduce heat-sensitive nutrients like vitamin C and some antioxidants. They are a convenient alternative, especially out of season.
Why are they packed in juice instead of syrup?
Packing in juice (often plum or apple juice) instead of heavy syrup significantly reduces the added sugar content, making it a lighter, more fruit-forward option.
Can I use the canning liquid?
Absolutely. The juice is flavorful and can be reduced to make a sauce, used as a sweetener in drinks, or incorporated into baking.