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Calories in Plums
Nutrition Facts

Written by Sky Taylor, Diet Bites

Nutrition Data Chart Posted Below

Calories in Plums

One plum contains about 30 calories. Detailed nutrition facts are posted below for the essential vitamins, minerals and nutrients in fresh plums.

Village Plum Pudding Recipe

I wanted to include several of my favorite personalized recipes from my Medieval Diet.

Ingredients for Diet Plum Pudding Recipe

1 Eight-Cup Bowl
3 Cups of Cubed White Bread
1 Cup of Currants
1 Cup of Dark Raisins
1 Cup of Golden Raisins
1 ½ of Cup Sugar
1 Teaspoon of Ground Cinnamon
1 Teaspoon of Mace
½ Teaspoon of Ground Nutmeg
½ Bottle of No Calorie Refrigerated Butter Spray
1 Container of Egg Substitute Such as Egg Beaters
3 Tablespoons of Rum Extract
1 Tablespoon of REAL Vanilla Extract
½ Cup of Orange Marmalade

Pulverize bread in food processor. Mix all Low Fat Recipe Ingredients. Spray bowl with non-stick spray.

Line with waxed paper, then spray top with non-stick spray. Pour in batter & cover with heavy plastic wrap. Pierce plastic with knife or fork to allow steam to escape. (Busy, aren’t we?)

Cook on defrost for half an hour, or low.

Cook on high for an additional 5 minutes. Allow pudding to cool & set until it firms up.

Unmold and top with the sauce mixture. To make sauce, heat the low fat recipe ingredients in a pan, continually whipping until they froth. Watch carefully so eggs do not cook into eggs rather than a sauce.

Medieval Sauce Recipe

½ Carton of Egg Substitute
2 Tablespoons of Rum Extract
½ Cup of Sugar

Medieval Falcon Pudding

If you like chocolate rather than chocolate simply substitute with vanilla pudding. Make certain you use the reduced calorie version.

Also search the market for reduced calorie chocolate wafers & substitute those for the vanilla. If you live in a well populated area, you may even be able to locate a bit of chocolate flavored topping. If so, ditch the vanilla & go ape with chocolate.

Bananas may be substituted for another fruit to compliment the chocolate flavor. Strawberries are divine in the chocolate version.

Be certain to liven up the dessert by placing it into a pretty clear bowl. Do not forget to garnish the top. Something that is edible green in color and hewn in the shape of a four-leaf clover is a sure hit.

Recipe for Medieval Falcon Pudding - Serves 8 generously for about 225 calories each

Ye Old Medieval Food  Low Fat Recipe Ingredients

1 Box of Vanilla Instant Pudding – Sugar free/Fat-free Variety
skim Milk for Pudding Mix
½ Box of Reduced Calorie Vanilla Wafers
3 Well Ripened Bananas
½ of a Small Tub of Lite Whipped Topping
Ground Nutmeg

Prepare pudding according to directions on package using the skim milk. Next, alternate layers of the pudding, sliced banana & cookies in faire bowl. Finally, top with topping & sprinkle with nutmeg.

Nutrition Facts for Plums

Vitamins & Minerals
Nutritional Elements
Unit Measures 1 cup of sliced 1 about 2-1/8" in diameter

Water

g
143.93
57.57

Calories

kcal
76
30

Protein

g
1.15
0.46

Total Fat

g
0.46
0.18

Saturated Fat

g
0.028
0.011

Monounsaturated Fat

g
0.221
0.088

Polyunsaturated Fat

g
0.073
0.029

Cholesterol

mg
0
0

Ash

g
0.61
0.24

Carbohydrate

g
18.84
7.54

Fiber, total dietary

g
2.3
0.9

Sugars, total

g
16.37
6.55

Sucrose

g
2.59
1.04

Glucose

g
8.37
3.35

Fructose

g
5.07
2.03

Lactose

g
0.00
0.00

Maltose

g
0.13
0.05

Galactose

g
0.23
0.09

Starch

g
0.00
0.00

Calcium, Ca

mg
10
4

Iron, Fe

mg
0.28
0.11

Magnesium, Mg

mg
12
5

Phosphorus, P

mg
26
11

Potassium, K

mg
259
104

Sodium, Na

mg
0
0

Zinc, Zn

mg
0.17
0.07

Copper, Cu

mg
0.094
0.038

Manganese, Mn

mg
0.086
0.034

Selenium, Se

mcg
0.0
0.0

Vitamin C

mg
15.7
6.3

Thiamin

mg
0.046
0.018

Riboflavin

mg
0.043
0.017

Niacin

mg
0.688
0.275

Pantothenic acid

mg
0.223
0.089

Vitamin B-6

mg
0.048
0.019

Folate, total

mcg
8
3

Vitamin A, IU

IU
569
228

Retinol

mcg
0
0

Vitamin E

mg
0.43
0.17

Tocopherol, beta

mg
0.00
0.00

Tocopherol, gamma

mg
0.13
0.05

Tocopherol, delta

mg
0.00
0.00

Vitamin K

mcg
10.6
4.2

Phytosterols

mg
12
5

Carotene, beta

mcg
314
125

Carotene, alpha

mcg
0
0

Cryptoxanthin, beta

mcg
58
23

Lutein + zeaxanthin

mcg
120
48

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