1 Cup Pitted Plums (Solids and Liquids, Heavy Syrup Pack, Canned) contains 230 calories. Plum is a fruit that is widely enjoyed for its sweet taste and juicy texture. It can be eaten fresh, cooked, or canned. In this article, we will explore the nutritional value and health benefits of 1 Cup Pitted Plums.
Plums are a good source of dietary fiber, vitamin C, and potassium. A 1 Cup Pitted Plums serving provides 4 grams of fiber, 26% of the Daily Value (DV) of vitamin C, and 9% of the DV of potassium. Plums also contain small amounts of other vitamins and minerals such as vitamin K, vitamin B6, and copper.
Eating plums regularly can have various health benefits, including improving digestion, boosting immune system, and reducing the risk of chronic diseases such as heart disease and diabetes. Now let's take a closer look at the specific nutrients and benefits of 1 Cup Pitted Plums.
Calories in 1 Cup Pitted Plums
As mentioned earlier, 1 Cup Pitted Plums (Solids and Liquids, Heavy Syrup Pack, Canned) contains 230 calories. This is a moderate amount of calories, making plums a good snack option for people who are watching their calorie intake. However, it's important to keep in mind that plums canned in heavy syrup pack can have added sugar and calories. If you're trying to lose or maintain weight, it's best to choose plums canned in water or their own juice. Also, make sure to check the label and serving size information to avoid overeating.
Fat, Carbohydrate, and Protein Content
Plums are low in fat and protein, but relatively high in carbohydrates. A 1 Cup Pitted Plums serving provides 60 grams of carbs, including 38 grams of naturally occurring sugar and 4 grams of fiber. The glycemic load of plums is low, meaning they don't cause a rapid spike in blood sugar levels. If you're diabetic or have insulin resistance, plums can be a good fruit option for you. However, it's important to balance the carbs in plums with other macronutrients to maintain a healthy diet.
Vitamins and Minerals
1 Cup Pitted Plums are a good source of several vitamins and minerals. As mentioned earlier, plums are a rich source of vitamin C and potassium. They also contain small amounts of vitamin K, vitamin B6, and copper. Vitamin C is an antioxidant that helps to protect your body against free radical damage and improve immune function. Potassium is a mineral that plays a role in fluid balance, muscle function, and blood pressure regulation. Vitamin K is important for blood clotting and bone health, while vitamin B6 and copper are involved in various enzymatic reactions in your body.
Health Benefits
Eating plums can have various health benefits, including: 1. Aid in digestion: Plums are a good source of fiber, which can help to promote regular bowel movements and prevent constipation. 2. Boost immune system: Vitamin C in plums can help to enhance immune function and reduce the risk of infections.
Serving Size and Preparation
1 Cup Pitted Plums is a standard serving size for canned plums. For fresh plums, a medium-sized fruit (2.5 inches in diameter) is approximately equivalent to 1 Cup. Here are some serving ideas and preparation tips for plums: 1. Eat as a snack: Fresh plums can be eaten as a quick and easy snack. Just rinse and enjoy! 2. Add to salads: Plums can add a sweet and tangy flavor to salads. Cut them into slices or wedges and toss with other salad ingredients.
How to Store
Fresh plums can be stored at room temperature for a few days until they are ripe. Once ripe, store them in the refrigerator to prolong their freshness. Canned plums can be stored in a cool, dry place away from sunlight. Once opened, store them in the refrigerator and consume within a few days.
Recipes
Plums can be used in a variety of sweet and savory recipes. Here are some ideas: 1. Plum and almond tart: Make a tart crust with almond flour and butter, then fill it with sliced plums and bake until golden brown. 2. Plum chutney: Combine diced plums with spices, vinegar, and sugar to make a sweet and tangy condiment for meats or cheese.
Plum Varieties
There are many varieties of plums available, each with its own unique flavor and texture. Some of the most popular varieties include: 1. Santa Rosa: A large, red-skinned plum with sweet and juicy flesh. 2. Black Beauty: A dark purple-skinned plum with a sweet and slightly tart flavor.
In addition to fresh and canned plums, there are many plum-related products available. Some examples include: 1. Plum jam: A sweet spread made from cooked plums and sugar. 2. Plum juice: A refreshing drink made from pureed plums and water.
Other Common Uses
Plums have many other common uses besides eating. Here are some examples: 1. Beauty products: Plum extract is a common ingredient in skincare and haircare products due to its antioxidant and moisturizing properties. 2. Dyeing fabric: The skins of some plum varieties can be used to dye fabrics a light purple or pink color.
Eating a variety of fruits and vegetables, including plums, is essential for a healthy diet.
5 FAQs About Canned Plums
1. How Many calories are in 1 Cup of Canned Plums?
1 Cup of canned plums (solid and liquid, heavy syrup pack) contains approximately 230 calories.
2. What is the Nutritional Value of Canned Plums?
In addition to calories, 1 Cup of canned plums contains 0 grams of fat, 59 grams of carbohydrates, 3 grams of fiber, and 1 gram of protein. They are also a good source of vitamin A, vitamin C, and potassium.
3. Can Canned Plums be Used in Baking?
Yes, canned plums can be used in baking. They add a sweet and tangy flavor to cakes, pies, and other baked goods.
4. How Long Do Canned Plums Last?
Canned plums typically have a long shelf life, often lasting up to 2 years. However, it is always important to check the expiration date before consuming any canned foods.
5. Where Can I Purchase Canned Plums?
Canned plums can be purchased at most grocery stores in the canned fruit aisle. They may also be available online through various retailers.