Diet Ratings
Plum contains 10.2g net carbs per 100g. High sugar content makes even single fruits problematic for ketosis maintenance.
Pure plant-based stone fruit with no animal products or derivatives. Whole food with good fiber content.
Unprocessed fruit but moderate-to-high sugar content. Ancestrally available but should be consumed in moderation. Some paleo sources accept freely, others recommend portion control.
iMainstream paleo accepts plums as occasional fruit; stricter interpretations limit due to sugar density and potential laxative effects from sorbitol.
Plums are whole fruits with good fiber content, antioxidants, and vitamins. They fit Mediterranean dietary principles as minimally processed plant foods with moderate natural sugar content.
Plant-derived fruit with significant sugar and carbohydrate content. Completely incompatible with carnivore diet principles.
Whole stone fruit with natural sugars only. No added ingredients or processing. Fully compliant with Whole30.
Plums are high in polyols (sorbitol), making them unsuitable for the elimination phase. Monash University testing confirms high-FODMAP status even at small servings. Dried plums (prunes) are even higher in polyols.
Low sodium, good source of fiber and potassium. Supports digestive health and cardiovascular function. Core DASH fruit.
Moderate glycemic index with moderate natural sugar. Single plum is manageable in Zone meals, but requires careful portioning. Less favorable than berries or citrus due to higher glycemic load.
Plums contain anthocyanins and polyphenols with some anti-inflammatory benefit, but moderate sugar content and glycemic load limit their ranking. Acceptable in moderation, especially fresh whole fruit rather than dried.
iSome research highlights plum polyphenols and their antioxidant capacity. Dried plums (prunes) have higher sugar concentration and should be limited more strictly.
Moderate fiber (1.5g per medium plum) and natural sweetness can satisfy cravings in small portions. However, low protein and moderate sugar content make it a secondary fruit choice. Works best as occasional small snack with protein.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.