Canned plums in extra heavy syrup have 108 kcal per 100 g. More than double the calories of fresh plums (46 kcal). The heaviest syrup option is worth avoiding when lighter packs exist.
How should I track Plums, canned, heavy syrup, drained?
When tracking Plums, canned, heavy syrup, drained, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.