This article is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider regarding any medical condition or treatment.
Key Takeaways
A medium fresh plum contains only 8 grams of carbohydrate and produces a moderate glucose response (GI ~24).
Prunes (dried plums) concentrate the sugar 4-fold — 5 prunes contain 25 grams of carbohydrate.
Plums and prunes contain sorbitol, which has a mild laxative effect — useful for constipation but problematic if consumed in large amounts.
The glycemic index of plums is among the lowest of any fruit.
Both fresh plums and modest portions of prunes fit a diabetes meal plan.
Plums are one of the more diabetes-friendly stone fruits, with a medium plum containing only 8 grams of carbohydrate and a glycemic index of approximately 24 (low-GI range). The fiber content, polyphenols, and modest sugar produce a flat glucose curve. Dark purple/black plum varieties contain anthocyanin polyphenols for modest cardiovascular benefits. The main consideration is the dramatic difference between fresh plums and dried prunes — drying concentrates the sugar substantially, with 5 prunes containing 25 grams of carbohydrate. Prunes also contain sorbitol, a sugar alcohol with a mild laxative effect — useful for constipation (which is common in adults with diabetic autonomic neuropathy) but problematic in large quantities. For most adults with diabetes, fresh plums in season and 2-3 prunes daily fit a meal plan.
Nutrition Profile
Plum form (serving)
Calories
Carbs (g)
Fiber (g)
Sugar (g)
Glycemic Index
Fresh plum (1 medium ~66 g)
30
8
1
7
~24
Two fresh plums
60
16
2
14
~24
Prunes (5 dried, ~40 g)
100
25
3
15
~29
Prunes (2 dried)
40
10
1
6
~29
Prune juice (8 oz)
180
45
3
42
~40
Plum jam (1 Tbsp)
50
13
0
12
~65
Sugar-free plum jam (1 Tbsp)
10
4
0
0
~10
Stewed plums (½ cup)
65
17
2
14
~25
Fresh vs Dried — A Dramatic Difference
One fresh plum: 8 g carbohydrate.
5 prunes (same weight when dried): 25 g carbohydrate.
The drying process removes water, concentrating the sugar 3-4 fold.
Prunes are still relatively low-GI (~29) due to sorbitol and fiber content.
For tighter glucose control: stick with fresh plums or limit to 2-3 prunes.
Prune juice is the most concentrated — close to fruit juice with no fiber buffer.
The Sorbitol Laxative Effect
Plums and prunes contain sorbitol — a sugar alcohol naturally present.
Sorbitol draws water into the GI tract, producing a laxative effect.
5-6 prunes daily are a documented natural remedy for chronic constipation.
Useful for adults with diabetic autonomic neuropathy (which often causes constipation).
The effect typically appears within 6-12 hours of eating prunes.
Large quantities (10+ prunes) can cause gas, bloating, and diarrhea.
Start with 2-3 prunes if new to them.
Plum Varieties
Black plum (Friar, Black Beauty): dark skin, light flesh; sweet; common in US.
Red plum (Santa Rosa): red-purple skin, juicy flesh; sweet-tart.
Yellow plum (Mirabelle, Shiro): yellow-orange skin and flesh; sweet, fragrant.
Italian prune plum: oval, deep purple; commonly dried into prunes.
Damson plum: small, tart, sour; for cooking, jams, brandies.
Pluot: plum-apricot hybrid; sweeter than plums.
Plumcot: similar hybrid.
All have similar nutrition profiles; dark varieties have more anthocyanins.
Pairing Strategies
Fresh plums sliced over plain Greek yogurt with cinnamon.
Plums in spinach salad with goat cheese and walnuts.
Sliced plums with cheese (Brie, blue cheese) — appetizer or snack.
Stewed plums with cottage cheese — high-protein breakfast.
Grilled plums alongside grilled chicken or pork tenderloin.
2-3 prunes with breakfast for digestive regularity.
Plums in fruit salads with berries and citrus.
Cooking Methods
Raw: best in season; eat fresh as snack or in salads.
Grilled: thick slices brushed with olive oil; caramelizes nicely.
Stewed: gentle simmering with cinnamon and minimal sweetener.
Roasted: at 400°F for 15-20 min; concentrates flavor.
Jam/preserves: traditional uses substantial sugar; choose sugar-free.
Baked into desserts: typically requires added sugar; modify recipes with sugar substitutes.
Vitamin and Mineral Profile
Nutrient (1 medium fresh plum)
Amount
% Daily Value
Vitamin C
6 mg
7%
Vitamin A
225 IU
5%
Vitamin K
4 mcg
3%
Potassium
104 mg
2%
Manganese
0.03 mg
1%
Anthocyanins (dark plums)
~25 mg
n/a
Plums vs Other Stone Fruits
Stone fruit (1 medium)
Carbs (g)
Fiber (g)
Sugar (g)
Glycemic Index
Plum
8
1
7
~24
Peach
15
2
13
~28
Nectarine
15
2.5
11
~42
Apricot
4
0.7
3
~34
Cherry
4
0.4
3
~22
Pluot
10
1.5
9
~26
Who Should Be Careful
People with severe IBS — sorbitol can trigger symptoms.
People eating large amounts of prunes — laxative effect can be substantial.
People prone to oxalate kidney stones — plums are moderate-oxalate.
People with chronic kidney disease — modest potassium content.
People who consume prune juice as routine beverage — choose whole plums or limited prunes instead.
The Bottom Line
Plums are one of the more diabetes-friendly stone fruits, with a medium plum containing only 8 g carbohydrate and a glycemic index of approximately 24. The dark varieties contain anthocyanin polyphenols for modest cardiovascular benefits. The main consideration is fresh vs dried — drying concentrates the sugar 3-4 fold, so 5 prunes contain 25 g carbohydrate (vs 8 g in one fresh plum). Prunes also contain sorbitol, a sugar alcohol with a mild laxative effect — useful for constipation (common in adults with diabetic autonomic neuropathy) but problematic in large quantities (10+ prunes can cause significant GI symptoms). 2-3 prunes daily is a reasonable portion for digestive support. Prune juice concentrates the sugar without fiber and is not diabetes-friendly. Plum varieties (black, red, yellow, Damson, Italian, pluot) all have similar nutrition profiles. Fresh plums work in salads, with yogurt, with cheese, grilled, and as snacks. For adults with type 2 diabetes, fresh plums in season and 2-3 prunes daily fit comfortably into meal plans. See our broader diabetes diet guide for fruit selection.
Frequently Asked Questions
Are plums good for diabetes?
Fresh plums are excellent for diabetes meal planning. A medium plum contains only 8 g carbohydrate and produces a modest glucose response with a low glycemic index of approximately 24. The fiber content (1 g per medium plum) and polyphenols slow absorption. Plums contain anthocyanin polyphenols (in the dark purple varieties) for modest cardiovascular benefits. For tight glucose control, fresh plums are one of the best stone-fruit options.
Are prunes (dried plums) the same as fresh plums?
Prunes are dried plums, but the drying process concentrates the sugar substantially — 5 prunes contain 25 g of carbohydrate (vs 8 g in one fresh plum). The glycemic index is still moderate (~29), and prunes contain substantial fiber (3 g per 5 prunes), but the per-piece carb load is much higher. For diabetes, 2-3 prunes (10-15 g carb) is a more diabetes-friendly portion than a typical handful. Prunes also have a mild laxative effect from sorbitol content.
Do plums or prunes have laxative effects?
Yes. Plums and prunes contain sorbitol — a sugar alcohol with a mild laxative effect. Prunes are particularly known for this (5-6 prunes can relieve constipation). The sorbitol draws water into the GI tract. For adults with diabetes-related constipation (common, particularly with autonomic neuropathy), prunes can be useful. The laxative effect can also be problematic in large quantities — gas, bloating, diarrhea. Start with small portions to assess tolerance.
What plum varieties are available?
Common varieties include Black, Red, Yellow (Mirabelle), Damson (small, tart, for jams), Italian Prune (oval), Pluot (plum-apricot hybrid), Plumcot (similar). All have similar nutrition profiles with subtle taste differences. Dark purple/black varieties contain more anthocyanins than yellow varieties. Damson plums are too tart to eat fresh and are typically cooked. Italian prune plums are often dried to make commercial prunes.
Sources
American Diabetes Association. Nutrition Therapy for Adults With Diabetes or Prediabetes — A Consensus Report. Diabetes Care 2019.
U.S. Department of Agriculture, FoodData Central. Plums, raw.
Atkinson FS, et al. International tables of glycemic index and glycemic load values. Diabetes Care.
How French cuisine fits diabetes meal planning — small portions, fresh ingredients, the French paradox, and adaptations for bread, cheese, and patisserie.
