Damsons are small, deep purple plums with tart, astringent flesh, traditionally used for jams, jellies and crumbles. They provide vitamin C, polyphenols (especially anthocyanins in the skin) and fibre.
Eat raw with the skin only if ripe, otherwise cook; the dark skin holds most of the anthocyanins, so leaving it on preserves the polyphenol content.
Where Damsons, flesh and skin, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 290 mg | 15% | |
| Vitamin A (RE) | 49.0 µg | 7% | |
| Calcium | 24.0 mg | 3% | |
| Phosphorus | 16.0 mg | 2% | |
| Magnesium | 11.0 mg | 3% | |
| Vitamin C | 5.00 mg | 6% | |
| Folate | 3.00 µg | 2% | |
| Vitamin E (alpha-TE) | 0.700 mg | 6% | |
| Niacin equivalents (NE) | 0.400 mg | 3% | |
| Iron | 0.400 mg | 3% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Pantothenic Acid (B5) | 0.270 mg | 5% | |
| Zinc | 0.100 mg | 1% | |
| Thiamin (B1) | 0.100 mg | 9% | |
| Copper | 0.080 mg | 8% | |
| Vitamin B6 | 0.050 mg | 4% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Selenium | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Chloride | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Glucose (dextrose) | 5.20 g | — | |
| Fructose | 3.40 g | — | |
| Sucrose | 1.00 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 295 µg | — | |
| Biotin (Vitamin B7) | 0.100 µg | 0% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →