Plum Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
24–53
reported range
Glycemic load
3
Low GL
This food's glycemic index is 24–53, which is Low GI.
Plums have a low glycemic index and a very low glycemic load per fruit, so they have a gentle effect on blood sugar when eaten in sensible portions. Their fiber and polyphenols may even offer modest metabolic benefits. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Plum GI ranges from 24 to 53 depending on variety and ripeness — consistently low glycemic index.
One medium plum (66 g) provides 6.3 mg of vitamin C — about 7% of the daily value.
Glycemic load of 10 or below is classified as low — a single plum has a GL of approximately 3.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium plum (66 g). The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
7.5g
Net carbs
6.4g
total carbs minus fiber
Fiber
1.1g
slows the glucose rise
- Sugars
- 6.6g
- Protein
- 0.5g
- Calories
- 30kcal
Notable nutrients
- Vitamin C6.3 mg
- Vitamin K4.2 mcg
- Potassium104 mg
- Copper0.04 mg
- Vitamin A227 IU
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Low GI fruit — fine in moderate portions
Plums have a low glycemic index and a very low glycemic load per fruit, so they have a gentle effect on blood sugar when eaten in sensible portions. Their fiber and polyphenols may even offer modest metabolic benefits. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
One medium plum (about 66 g) has roughly 6.4 g of net carbs and a glycemic load of around 3, which is very low. Two plums as a snack (about 13 g net carbs) still keeps GL in the low range. Dried plums (prunes) are more concentrated — stick to 2–3 prunes (about 30 g) to keep the glycemic impact comparable to a fresh plum.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness
Raises GIAs plums ripen, their starches convert to sugars, raising the GI. A firm, slightly underripe plum will have a lower GI than a very soft, fully ripe one.
Drying (prunes)
Raises GIDrying concentrates sugars and removes water, raising the glycemic load per gram. Prunes have a higher GI and GL per serving than fresh plums, though still moderate.
Cooking (stewed or baked)
Raises GICooking plums breaks down cell walls and gelatinizes starch, modestly increasing GI compared to raw. Adding sugar in a compote or pie filling raises the glycemic impact further.
Canning in syrup
Raises GICanned plums in heavy syrup add significant free sugars, substantially raising the GI and GL of the serving. Plums canned in juice or water are a better option.
Pairing tip
Pair plums with a handful of almonds, walnuts, or a small piece of cheese to add protein and fat that slow sugar absorption. Enjoying plums as part of a mixed fruit salad with berries and citrus also dilutes the glycemic load. Avoid pairing with additional sweeteners or dried fruit.
Why GI numbers vary
Plum GI values differ across sources and varieties. The University of Sydney GI Database reports a GI of 24 for fresh plums, while other studies of different plum varieties — particularly sweeter Japanese plums — have found values up to 53. Ripeness also plays a major role: a firmer, less ripe plum tests lower than a very soft, fully ripe one. We report the honest range (24–53) and classify plums as low GI because even the higher end of the range stays within the low threshold.
Not medical advice. This page is general nutrition information about Plum. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Plums have a glycemic index ranging from about 24 to 53, depending on variety and ripeness. Most fresh plums fall in the low-GI category (below 55). A single medium plum has a glycemic load of around 3, which is very low. The GI of plums is lower than many other fruits like bananas or watermelon, making them a particularly blood-sugar-friendly choice.
Yes, plums are considered a diabetes-friendly fruit when eaten in moderation. Their low GI and low glycemic load mean they cause only a mild, gradual rise in blood sugar. The fiber and antioxidant polyphenols in plums may also support metabolic health. Portion control is still important — stick to one or two plums per serving. This is general nutrition information; people with diabetes should discuss their diet with their care team.
Plums are among the lower-GI fruits, similar to apples, pears, and berries. They have a lower GI than tropical fruits like mangoes, pineapples, or watermelon. Their glycemic load per serving is also very low. For blood sugar management, plums are a better choice than high-sugar dried fruits or fruit juices.
No, prunes have a higher glycemic index and glycemic load than fresh plums because drying concentrates the natural sugars. Prunes have a GI around 29–38 — still low — but their GL per serving is higher because more carbs fit into a smaller volume. Stick to 2–3 prunes (about 30 g) to keep the glycemic impact comparable to a fresh plum.
Plums are relatively low in carbs for a fruit — about 6.4 g net carbs per medium plum. On a moderate low-carb diet (50–100 g net carbs/day), one or two plums fit easily. On strict keto (under 20–30 g/day), a single plum uses a notable portion of the daily budget, but can still be included as a treat. Most low-carb followers find plums more accommodating than bananas or grapes.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026