Wild Plums
Plums, wild (Northern Plains Indians)
Nutrition Facts
- Total Fat 0,17 g0%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium 4 mg0%
- Total Carbohydrate 21,95 g8%
- Dietary Fiber 6 g21%
- Total Sugars 10,61 g
- Protein 0,43 g1%
- Vitamin D —
- Calcium 11 mg1%
- Iron 0,17 mg1%
- Potassium 364 mg8%
100g of Plums, wild (Northern Plains Indians) contains 91 kcal calories, 0,43g protein, and 173µg vitamin a per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein2%(2 kcal)
- Carbs96%(88 kcal)
- Fat2%(2 kcal)
Nutrient density
Meets ≥10% Daily Value for 3 of 25 nutrients
Moderate nutrient densityUse Wild Plums in your next meal plan
Melio can build a complete week of meals around Wild Plums (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Wild Plums has a potassium-to-sodium ratio of 91:1, which is considered favorable for blood-pressure support.
- Wild Plums contains more fiber per 100 g than cooked oatmeal — 6 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 91 kcal | 5% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 0,43 g | 1% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 21,95 g | 8% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,17 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 6 g | 21% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 10,61 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 4 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 364 mg | 8% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 11 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 8 mg | 2% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 30 mg | 2% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,17 mg | 1% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,09 mg | 1% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,04 mg | 4% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,08 mg | 3% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 173 µg | 19% |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 10,3 mg | 11% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,53 mg | 4% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 11,2 µg | 9% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,01 mg | 0% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,04 mg | 3% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,37 mg | 2% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,3 mg | 6% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,09 mg | 5% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 1 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 5,2 mg | 1% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 1 930 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 140 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 157 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 920 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 76,68 g | — |
Household serving sizes
g- cup
- 161 g
Frequently asked questions about Wild Plums
How many calories in Wild Plums?
Wild Plums contains 91 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Wild Plums?
Wild Plums contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Wild Plums?
Per 100 grams, Wild Plums contains 0.43 g protein, 21.95 g carbohydrates, and 0.17 g total fat.
Is Wild Plums good for keto or low-carb?
Wild Plums has 22 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Wild Plums nutrition data come from?
Nutrition data for Wild Plums is sourced from USDA FoodData Central (FDC ID 169820). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169820/nutrients.
Diet compatibility
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Wild Plums
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Wild Plums.
3 meal ideas using Wild Plums
Starter templates matched to Wild Plums's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring wild Plums
Combine wild Plums with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with wild Plums
Build a plate around wild Plums, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Low-sodium dinner with wild Plums
Roast wild Plums with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 169820), accessed 2019-04-01.
Published: 2019-04-01
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Use Wild Plums in your next meal plan
Melio can build a complete week of meals around Wild Plums (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan