Is Plum Keto?

Stone Fruits
Plum sticker illustration
KETO VERDICTMODERATE

Plums can fit occasionally on keto: ~10.1g net carbs per 100g. Stick to a small portion (½–1 small plum, ~50–75g) and pair with fat (e.g., cream, yogurt, nuts) to blunt glycemic impact while enjoying their sweet-tart flavor.

Plums can fit occasionally on keto: ~10.1g net carbs per 100g. Stick to a small portion (½–1 small plum, ~50–75g) and pair with fat (e.g., cream, yogurt, nuts) to blunt glycemic impact while enjoying their sweet-tart flavor.

  • Net carbs (100g)10.1g
  • Protein (100g)0.7g
  • Fat (100g)0.3g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
10.1g
Total Carbs
11.4g
Fiber
1.4g
Protein
0.7g
Fat
0.3g
Calories
46

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate carbs (~10.1g/100g): requires tight portion control to fit macros
  • Naturally low fat: best paired with fatty foods to improve keto ratios
  • Low calorie density supports weight goals when portions are measured
  • Contains sorbitol: a naturally occurring sugar alcohol; may have a lower glycemic impact for some
  • Vitamin C and polyphenols add nutrient value beyond carbs
  • Satisfying texture and sweetness can curb dessert cravings in controlled amounts

HEALTH BENEFITS

  • Vitamin C supports immune function and collagen synthesis
  • Polyphenols and phenolic compounds provide antioxidant support
  • Sorbitol and fiber may support bowel regularity (in moderation)
  • Potassium aids heart health and electrolyte balance
  • Plant antioxidants may help reduce inflammation
  • Certain compounds have been linked to bone-supportive effects

PREPARATION SUGGESTIONS

FRESH SLICED

Halve, pit, and slice; enjoy a small portion with a handful of nuts or a splash of heavy cream to balance carbs.

GRILLED PLUMS

Halve and grill 2–3 minutes per side; serve with a dollop of greek-yogurt-full-fat and toasted nuts.

YOGURT PARFAIT

Layer a few slices with greek-yogurt-full-fat and a crunchy "granola" made from nuts and seeds (no added sugar).

SMOOTHIE BOWL

Blend a small amount with coconut milk; top lightly with nuts, chia-seeds, and coconut-flakes. Portion carefully.

SALAD TOPPING

Dice and add to arugula with almonds and feta; dress with oil-vinegar or sparing balsamic-vinaigrette.

COMPOTE

Simmer chopped plums with cinnamon and vanilla; sweeten to taste with allulose and use sparingly as a topping.

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