FiberUp
How much fiber is in plum?
Plum has 1.8 g of fiber per 2 small (132 g). That is 6% of the 28 g daily value and a moderate amount for a fruit. Per 100 g it works out to 1.4 g, which ranks 31 of 39 fruits in the FiberUp database. About 28% of that fiber is soluble and 72% insoluble. It would take 14 servings to reach the 25 g adequate intake for women and 22 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About plum and fiber
Two small plums provide 1.8 grams of fiber. Dried, they become prunes with the fiber and sorbitol concentrated several times over.
How plum compares to other fruits
Per typical serving. The highest fruit in the database is raspberries at 8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Dried Cranberries | 1/4 cup | 2 g | 5 g | 7% |
| Dried Mango | 1/4 cup | 2 g | 5 g | 7% |
| Grapefruit | 1/2 medium | 2 g | 1.6 g | 7% |
| Shredded Coconut | 2 tbsp | 1.8 g | 12 g | 6% |
| Plum | 2 small | 1.8 g | 1.4 g | 6% |
| Raisins | 1/4 cup | 1.5 g | 3.7 g | 5% |
| Apricots | 2 fresh | 1.4 g | 2 g | 5% |
Servings to reach a daily goal
servings of plum to reach 25 g, the adequate intake for adult women
servings of plum to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for plum
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Plum, black, with skin, raw | 1.3 g | – | – |
| Plums, raw | 1.4 g | – | – |
| Plums, dried (prunes), uncooked | 6.3 g | – | – |
| Plums, wild (Northern Plains Indians) | 6 g | – | – |
| Plums, dried (prunes), stewed, with added sugar | 3.8 g | – | – |
| Plum, raw | 1.4 g | – | – |
| Plums, dried (prunes), stewed, without added sugar | 3.1 g | – | – |
| Plums, canned, purple, water pack, solids and liquids | 0.9 g | – | – |
Frequently asked questions
How much fiber is in plum?
Is plum high in fiber?
Is the fiber in plum soluble or insoluble?
How many servings of plum would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.