Greengage (Green Plum variety) Nutrition

The Macronutrient Profile: Sweet Energy With a Nutrient Punch

Greengages are naturally sweet, but don’t let that fool you—they’re not empty calories. A 100-gram serving (about 3–4 small greengages) contains approximately 50–60 calories, making them a light yet satisfying snack.  They’re an excellent source of natural sugars, delivering quick, clean energy perfect for a morning boost or afternoon refresh.

Each serving contains roughly 12–13 grams of carbohydrates, including around 10 grams of natural sugars and 1.5–2 grams of fiber. The fiber helps moderate sugar absorption and supports healthy digestion. There’s a modest 0.6 grams of protein, and less than 0.2 grams of fat, most of which is negligible.  This balanced macronutrient profile makes greengages ideal for energy and satiety without the heaviness of processed snacks.

They’re also incredibly hydrating, with more than 85% water content—meaning you’re nourishing your cells while treating your taste buds.

Full Nutritional Breakdown (Per 100g of Fresh Greengage Plum)

Let’s get into the numbers.  Here’s what you can expect from a standard 100-gram serving:

Calories: 52
Carbohydrates: 12.4 g
Sugars: 9.9 g
Dietary Fiber: 1.9 g
Protein: 0.6 g
Fat: 0.2 g
Vitamin C: 9.5 mg (16% DV)
Vitamin A: 345 IU (7% DV)
Vitamin K: 6.4 mcg (8% DV)
Potassium: 157 mg (5% DV)
Magnesium: 7 mg (2% DV)
Calcium: 6 mg (1% DV)
Iron: 0.2 mg (1% DV)
B Vitamins (B1, B2, B6): Present in small amounts
Polyphenols: Includes chlorogenic acid, quercetin, and catechins
Beta-carotene and Lutein: Present in trace amounts

The nutritional magic of greengages lies in their high antioxidant content—especially polyphenols like quercetin, known for their anti-inflammatory and immune-supportive properties. Their natural sweetness comes with benefits, not baggage.

Micronutrient Highlights: Potassium, Vitamin C, and Fiber

Potassium is one of the quiet heroes of greengage nutrition. It plays a critical role in maintaining healthy blood pressure, supporting nerve transmission, and regulating muscle contractions.  A 100-gram serving provides around 5% of your daily potassium needs, helping you maintain electrolyte balance naturally.

Vitamin C is another standout. One serving gives you roughly 16% of the recommended daily intake, helping to strengthen your immune defenses, support skin health through collagen production, and protect cells from oxidative damage.

Fiber brings the functional advantage.  Close to 2 grams per serving may not seem like much, but when combined with the fruit’s hydrating properties, it contributes to smoother digestion, better blood sugar control, and prolonged satiety after eating.

Health Benefits: Sweet Support for Your Whole Body

Greengages might taste indulgent, but they support health on multiple fronts. Thanks to their fiber and antioxidants, these plums promote healthy digestion and protect the gut lining.  The combination of vitamin C and polyphenols makes them powerful immune allies, helping your body fend off pathogens and bounce back from illness faster.  Their antioxidant load also supports heart health by reducing inflammation, improving blood flow, and potentially lowering bad LDL cholesterol levels. Regular consumption of fruits like greengage has been associated with reduced risk of cardiovascular disease in numerous studies.  On top of that, greengages have mood-boosting potential.  Natural sugars paired with vitamin B6 and magnesium may help stabilize neurotransmitter production, contributing to mental clarity and emotional balance.

Ideal Daily Intake: How Much Is Just Right?

For most healthy adults, 1 to 2 servings per day—roughly 3 to 6 medium greengages—is a great amount to enjoy the benefits without overdoing natural sugars.  This serving size provides a solid dose of antioxidants, fiber, and hydration, while still fitting easily into a balanced diet.  Those with higher energy or nutrient needs—like athletes, growing teens, or individuals recovering from illness—can enjoy larger servings or use greengages as part of smoothies, compotes, or pre-workout snacks. On the other hand, those managing diabetes or sensitive to fructose may want to keep portions on the lower end and pair the fruit with protein or fat to moderate blood sugar response.

Real-Life Stories: Greengages in Everyday Wellness

“I discovered greengages at a farmers market and now I wait all year for them.  I add them to my yogurt with chia seeds and oats, and they give me energy without making me feel heavy or sleepy like other breakfasts.” – Maya T., teacher and meal-prep enthusiast

“I have a sweet tooth, but I’ve swapped my afternoon cookies for chilled greengages. They’re just as satisfying and keep me feeling fresh and focused.” – Rob K., software developer

“We stew them with a touch of cinnamon and lemon peel—my kids call it ‘green jam.’ It’s our go-to topping for pancakes, and I feel good knowing they’re getting nutrients with every bite.” – Carina S., mother of two and home cook

Greengages for Fitness and Recovery

If you’re active or training regularly, greengages can play a surprising role in your workout routine.  Their combination of quick-digesting sugars and potassium makes them an excellent pre-workout snack to fuel performance or replenish glycogen afterward.  Post-workout, their vitamin C and polyphenols help reduce inflammation and oxidative stress triggered by intense activity. Paired with a protein source—like cottage cheese or a handful of almonds—greengages help accelerate recovery and reduce soreness.  Because they’re easy to digest, greengages are also ideal for endurance athletes or anyone needing mid-session fuel without gastric distress.  Portable, palatable, and packed with hydration, they’re a fitness food disguised as dessert.

Creative and Delicious Ways to Enjoy Greengages

Greengages are delicious fresh off the tree, but their versatility shines in both sweet and savory preparations. Halve and roast them with honey and rosemary for a sophisticated side dish or dessert.  Poach them gently and serve with Greek yogurt for an elegant breakfast parfait.  You can also chop greengages into grain salads, mixing them with quinoa, mint, cucumber, and lemon vinaigrette for a refreshing summer lunch.  They pair beautifully with cheeses like goat cheese or brie and make an excellent addition to charcuterie boards.  For a sweet treat, bake greengages into tarts, cobblers, or muffins.  Or simply freeze them, blend into smoothies, or puree for homemade popsicles that feel indulgent but deliver nutrition in every bite.

Ripeness and Storage: Getting the Most from Every Plum

The flavor and nutrition of greengages peak when they’re ripe.  Look for fruits that are plump, slightly soft to the touch, and exude a faint floral aroma. Avoid hard or overly shriveled ones—they’re either underripe or past their prime.  Ripe greengages will be sweeter and have slightly higher antioxidant levels, especially quercetin and chlorogenic acid.  If you need to ripen them, leave them at room temperature for a day or two.  Once ripe, store in the fridge and consume within 3–4 days to maintain freshness and nutrient quality.  Preparation methods matter too.  Gentle stewing or roasting preserves most of their vitamins and antioxidants.  Avoid boiling or overcooking to retain their nutritional edge.

Considerations and Cautions

While greengages are well-tolerated by most people, there are a few notes to consider. Because they’re naturally high in sugars, individuals managing blood glucose levels should moderate their intake or pair them with protein and fiber-rich foods.  As with all stone fruits, those with allergies to birch pollen or related fruit families (like peaches or apricots) may experience mild oral allergy symptoms.  If you’ve reacted to similar fruits in the past, test a small amount first.  And while rare, excessive consumption may cause digestive upset due to the fiber and sorbitol content—especially if your gut isn’t used to high-fiber fruits.

Why Greengages Deserve the Spotlight

Greengages are the fruit world’s hidden treasure—sweet, luscious, and brimming with wellness-enhancing compounds. They’re beautiful to look at, blissful to bite into, and beneficial from the inside out.  Whether you’re optimizing your energy, supporting your immune system, calming inflammation, or just adding color and creativity to your plate, the greengage delivers with style.  These green plums fit effortlessly into nearly every lifestyle—plant-based, low-calorie, high-fiber, or just joyfully balanced.  Their season may be short, but their impact is lasting.  So when you see them at your market or in a recipe, grab a handful and savor each bite like a wellness ritual.  Because sometimes the sweetest surprises in nutrition come wrapped in green.