✦ Anthocyanins ✦ Vitamin C ✦ Dietary fibre ✦ Polyphenols

Black plums are dark-skinned dessert plums with sweet, juicy flesh, often a deep red or amber under purple-black skin. Like other plums they provide vitamin C, fibre and skin-bound polyphenols including anthocyanins.

🍳
Preparation note

Eat raw and ripe with the skin on to retain anthocyanins and vitamin C; the dark skin is the main source of polyphenols.

Sources: CoFID 2021

Macronutrients per 100g

58.7
kcal
Energy
0.58
g
Protein
12.1
g
Carbs
0.94
g
Fibre
0.28
g
Fat
7.96
g
Sugars
0.00
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

80
GI Score
🔴 High GI
28
GL / Serving
High Load

High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 186 mg 9%
Phosphorus 18.6 mg 3%
Magnesium 6.62 mg 2%
Calcium 4.03 mg 1%
Vitamin C 1.82 mg 2%
Copper 0.054 mg 5%
Zinc 0.045 mg 0%
Manganese 0.040 mg 2%
Iron 0.000 mg 0%
Sucrose 4.46 g —
Fructose 3.51 g —
Glucose (dextrose) 0.000 g —
Biotin (Vitamin B7) 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 →

Sources: CoFID 2021
Fruits Stone Fruits Phytochemical data available 🇺🇸 USDA FDC 2025