Fruits / Stone Fruits
Marmalade plum
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 73% |
| Calories | 113kcal / 2530kcal (4%) |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 26.4 g/ 348g (7%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 1.5 mg NE/ 16mg NE (9%) |
Vit C | 10 mg/ 70mg (14%) |
Minerals
Calcium | 21 mg/ 750mg (2%) |
Phosphorus | 17 mg/ 700mg (2%) |
Iron | 0.9 mg/ 12mg (7%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Marmalade plum is a sweet fruit spread made from plums, usually used as a topping or filling for bread, pastries, or as a sweet addition to meals.
Why it matters to health
Per 100 g, it provides some dietary fiber (4.4 g) which can help you feel fuller and support healthy digestion. It also has carbohydrates (26.4 g) with sugar (16.6 g), so it’s best to treat it as a sweetener. The fat is low (0.3 g), but it has saturated fat (0.11 g), which is still small—just don’t rely on it as a main source of nutrients. Sodium is very low (6 mg), so it’s not a big salt contributor. Since it’s sweet, it’s easy to overdo—keeping portions helps balance your daily meals and snacks.
Healthier tips
- Use a small serving (about 1–2 tablespoons) as a flavor boost, not a full replacement for meals.
- Pair it with fiber- and protein-rich foods like whole wheat bread, oats, yogurt, or nuts to help steady your energy.
- If you’re having it as a snack, keep the rest of the snack balanced (e.g., fruit + yogurt, or bread + peanut butter) instead of adding more sweets.
- Check labels when possible—choose options with lower added sugar if available.
- Enjoy it with the usual Filipino pattern: 3 meals + 1–2 snacks, and keep sweet spreads to the snack/topping role.
Common Filipino dishes
Plum jam on pandesal, sweet bread fillings, toast with fruit spread, oatmeal with fruit spread, yogurt with marmalade plum
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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