Plums, purple, solids and liquids
Category: Fruits & Fruit Juices State: Canned, Extra Heavy Syrup Pack
Nutrition Highlights
Serving Size
Calories
264
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 275 (100%) |
| Protein | 3.8 (1.4%) |
| Fat | 2.3 (0.9%) |
| Total | 264 (100%) |
Serving: 1 cup, pitted [261g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 191 (73.0%) |
| Carbohydrate | 69 (26.3%) |
| Protein | 0.9 (0.4%) |
| Ash | 0.6 (0.2%) |
| Fat | 0.3 (0.1%) |
| Total | 261 (100%) |
Serving: 1 cup, pitted [261g]
Benefits
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High in vitamin C which is an antioxidant that protects cells from free radical damage and supports immune function
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Contain fiber which aids digestion and helps manage blood sugar levels
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Rich in vitamin K which supports bone health and blood clotting
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Provide potassium to help regulate blood pressure and heart function
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May help prevent constipation due to fiber and water content
Risks
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High in added sugars from the heavy syrup used to pack the plums. The syrup contributes extra calories and lowers the nutritional value
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May lack fiber found in whole or fresh plums since the fruit is canned and packed in syrup. Fiber helps control blood sugar levels and promotes digestive health
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Contains a lot of natural sugars from the plums but lacks other nutrients found in fresh fruit due to canning process. May contribute to weight gain if overconsumed
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Syrup contains no protein or other important vitamins and minerals. Should not be considered a complete replacement for whole or fresh fruit
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Excess added sugar intake from syrup is associated with increased risk of heart disease, obesity and type 2 diabetes
Additional Information
Plums, canned, purple, extra heavy syrup pack, solids and liquids, offer both nutritional benefits and risks that need to be considered when incorporating them into a balanced diet.
Nutritional benefits:
1. Rich in vitamins and minerals: Plums are a good source of vitamins A and C, which act as antioxidants and help protect the body against damage from harmful free radicals. They also provide essential minerals like potassium, which plays a crucial role in maintaining healthy blood pressure levels and proper muscle function.
2. Dietary fiber: Plums contain dietary fiber, which aids in digestion and helps regulate bowel movements. A diet high in fiber can also contribute to weight management and reduce the risk of developing chronic diseases such as heart disease and type 2 diabetes.
3. Low in calories: Canned plums in extra heavy syrup pack, solids and liquids, are relatively low in calories compared to other sweetened canned fruits. This can be beneficial for individuals aiming to manage their calorie intake while still enjoying a sweet treat.
Nutritional risks:
1. High sugar content: The extra heavy syrup pack used in canned plums significantly increases their sugar content. Excessive consumption of added sugars can contribute to weight gain, tooth decay, and an increased risk of developing chronic conditions like obesity, diabetes, and heart disease. It is important to moderate the intake of canned plums to avoid excessive sugar consumption.
2. Preservatives and additives: Canned fruits often contain preservatives and additives to enhance their shelf life and maintain their texture and flavor. While these substances are generally recognized as safe for consumption, some individuals may be sensitive or allergic to certain additives. It is advisable to check the ingredient list and choose canned plums with minimal additives.
3. Reduced nutrient content: The canning process may cause a slight reduction in the nutrient content of plums. Heat exposure and prolonged storage can lead to the degradation of certain vitamins, such as vitamin C. However, plums still retain a significant amount of their nutritional value even after canning.
Tips for incorporating canned plums into a healthy diet:
1. Moderation is key: Due to the high sugar content in the extra heavy syrup pack, it is important to consume canned plums in moderation. Enjoy them as an occasional treat rather than a daily staple.
2. Rinse before consumption: To reduce the sugar content, rinse the canned plums with water before consuming them. This can help remove excess syrup and reduce the overall sugar intake.
3. Pair with other nutritious foods: Combine canned plums with plain yogurt, oatmeal, or whole-grain cereals to add natural sweetness and increase the overall nutritional value of your meal.
4. Consider fresh or frozen alternatives: If possible, opt for fresh or frozen plums instead of canned ones to maximize their nutritional benefits and minimize the intake of added sugars and additives.
In conclusion, while canned plums in extra heavy syrup pack, solids and liquids, offer some nutritional benefits such as vitamins, minerals, and dietary fiber, they also come with risks due to their high sugar content and possible additives. It is important to consume them in moderation and consider alternative forms of plums to maintain a balanced and healthy diet.