Plums, canned, purple, water pack, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
These are plums that have been peeled, pitted, and gently preserved in water, resulting in a soft, yielding texture with a deep purple hue. Their flavor is a mild, sweet-tart balance, less intense than fresh plums but still distinctly fruity. Nutritionally, they are a low-calorie, virtually fat-free source of quick energy from natural sugars.
Calorie split: 3% protein · 96% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love them for their comforting, gentle sweetness and soft texture, which makes them a convenient, ready-to-eat fruit. They are a nostalgic staple in school lunches, fruit salads, and as a simple, healthy dessert.
⚠️ Watch-outs & how to enjoy it better
The primary caution is their concentrated natural sugar content, which can cause blood-sugar spikes if eaten in large amounts, especially for those managing diabetes. To counteract this, pair them with a source of protein or healthy fat (like yogurt, nuts, or cottage cheese) to slow sugar absorption, and practice portion control.
Key benefits
- Low in calories and fat
- Provides quick energy from natural carbohydrates
- Source of dietary fiber
- Contains antioxidants like anthocyanins
- Hydrating due to high water content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The purple color in water-pack canned plums comes primarily from anthocyanins, pigments that leach from the skin into the fruit and canning liquid during processing.
Full nutrition (USDA data · scales with serving)
| Water | 88.3 g |
| Energy | 41.0 kcal |
| Energy | 172 kj |
| Protein | 0.39 g |
| Total lipid (fat) | 0.01 g |
| Ash | 0.23 g |
| Carbohydrate, by difference | 11.0 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 10.1 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.16 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 13.0 mg |
| Potassium, K | 126 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 2.7 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.37 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 | 46.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 502 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 93.0 ug |
| Vitamin A, IU | 914 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 | 0.00 g |
| PUFA 18:2 | 0.00 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 | 0.01 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.02 g |
| Glycine | 0.01 g |
| Proline | 0.02 g |
| Serine | 0.01 g |
FAQ
How does the water pack differ from syrup pack?
Water pack uses plain water for canning, resulting in a less sweet product with fewer added calories and sugars compared to syrup pack, which uses sugar-water solution.
Are the solids and liquids both edible?
Yes, both the plum pieces and the canning liquid are edible. The liquid contains some of the fruit's nutrients and flavor.
Can I use the canning liquid in recipes?
Absolutely. The lightly sweetened liquid can be used to moisten cakes, make a light syrup for other fruits, or as a base for a smoothie.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.41 kcal/g · 4% calories from protein · 0.9 g fiber · 10.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.