Plum glycemic index
Plum has a glycemic index of 38, which is low. A 120 g serving (2 plums) has a glycemic load of 5 (low).
- Serving120 g
- Available carbs12 g
- Fiber1.7 g
- Sugars12 g
- Protein0.8 g
- Calories55 kcal
Serving: 2 plums.
What to know
Plums are low GI with a small glycemic load per fruit. Their dried form, prunes, is also low GI but much denser in carbohydrate.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 5 g | 2 | Low |
| 100 g | 10 g | 4 | Low |
| 120 g · 2 plums | 12 g | 5 | Low |
| 240 g · double serving | 24 g | 9 | Low |
What the studies found
The value of 38 is the median of 2 published measurements in the International Tables of Glycemic Index (2021). Results range from 24 to 53. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 24 · Germany 1977
- 53 · Italy 1995
Plum compared with other fruits
Similar low-GI foods
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is plum low glycemic?
Yes. With a GI of 38, plum is in the low range (55 or less).
What is the glycemic load of plum?
A 120 g serving (2 plums) has a glycemic load of 5, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat plum?
With a GI of 38 and a low glycemic load per serving, plum usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in plum?
A 120 g serving has about 14 g of total carbohydrate, including 1.7 g of fiber, leaving 12 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 11.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 46 kcal | 55 kcal |
| Carbohydrates | 11 g | 14 g |
| Available carbs | 10 g | 12 g |
| Fiber | 1.4 g | 1.7 g |
| Sugars | 9.9 g | 12 g |
| Protein | 0.7 g | 0.8 g |
| Fat | 0.3 g | 0.3 g |
Source: USDA FoodData Central, Plums, raw (SR Legacy, FDC 169949). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.