Plum puree - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Plum puree

Plum puree consists of 0% fat, 1% protein, 48% carbs, 2% fiber and 46% water. Plum puree has 207 calories per 100g, that is 67% lower than other foods in Spreads. In total 0% of the calories in Plum puree are from fat, 2% from protein and 93% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 65
  • High in carbs 9.6g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 6.2

Can you eat Plum puree for a low carb diet?

With 9.6g of carbs and a Glycemic Load of 6.2 in a portion of 20g, Plum puree should be avoided for a ketogenic diet due to the high percentage of carbs. Plum puree contains high amounts of Fructose, is Gluten free and has no Lactose.

Plum puree: nutrition facts & data

Nutrition facts
per 100g
Plum puree
avg Spreads[1]
Calories (kcal) 207.0 308.9
Fat (g) 0.0 8.5
Protein (g) 1.0 2.8
Carbohydrates (g) 48.0 53.8
Mono- & Di-Saccharides (g) 47.0 53.8
Polysaccharides (g) 0.0 53.8
Fibers (g) 2.4 1.7
Sodium (mg) 15.0 52.2
Water (g) 46.0 30.4
[1] average of Spreads

Breakdown in percent (%) of total calories

An average portion size (20g) of Plum puree contains:

  • 41.4 Calories
  • 0.0g of Fat
  • 0.2g of Protein
  • and 9.6g of Carbs
  • 3.0mg of sodium - 0.0% of the RDA for sodium.
  • 0.6mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.2mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.0mg of Iron - 0.0% of the RDA for Iron.
  • 28.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.2mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Plum puree you get

  • 0.02 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Spreads have on average 0.05g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Spreads 0.16g)
  • 0.05 grams of fibers (total average 0.13g, other foods in Spreads 0.03g)

Nutrient distribution per gram

What vitamins are in Plum puree?

Vitamins
per 100g
Plum puree
avg[1]
Vitamin C (mg) 1.0 4.2
Vitamin E (mg) 0.1 1.0
Vitamin B1 / Thiamine (mg) 0.0 0.0
Vitamin B2 (mg) 0.0 0.0
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 0.0 8.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 5.0 3.5
beta-Carotene (μg) 10.0
[1] average of Spreads

Is Plum puree rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Plum puree of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Plum puree

Minerals
per 100g
Plum puree
avg[1]
Magnesium (mg) 3.0 42.0
Zinc (mg) 0.9 1.0
Sodium (mg) 15.0 52.2
Calcium (mg) 30.0 73.0
Iron (mg) 0.2 1.9
Potassium (mg) 140.0 322.0
Phosphorus (mg) 5.0 51.7
[1] average of Spreads

Is Plum puree high in minerals?

info

Again, for every mineral contained in Plum puree we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Plum puree

48.0% of Plum puree are carbs, per serving of 20g that makes 9.6g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Plum puree
avg[1]
Monosaccharides (g) 47.0 53.0
Polysaccharides (g) 0.0 0.7
Total carbs (g) 48.0 53.8
[1] average of Spreads

How high are the Glycemic Index and the Glycemic Load for Plum puree?

The Glycemic Index of Plum puree is 65, which would be considered as moderate. The Glycemic Load in a normal serving is 6.2 and can be regarded as low.

Allergens in Plum puree

  • is Gluten free
  • has no Lactose
  • high amounts of Fructose

Fatty acids and cholesterol in Plum puree

Of the 0.0g total fat per 100g in Plum puree, 0.0g are saturated fatty acids (SFA), 0.0g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.