Is Plum Cake Good for Weight Loss?

When it comes to weight loss, finding foods that are both delicious and supportive of your goals can be a challenge. One popular treat that often finds its way onto dessert tables is plum cake. But is plum cake actually good for weight loss?

Plum cake
Plum Cake

What is Plum Cake?

Plum cake is a rich and flavorful cake made with dried plums, also known as prunes. It is often enjoyed during festive seasons or as a special treat.

Plum cake variations can include different types of flour, sweeteners, and additional ingredients such as nuts or spices.

It’s important to note that while plum cake can be a delightful indulgence, it should be consumed in moderation, especially when aiming for weight loss.

Nutritional Profile of Plum Cake

To determine whether plum cake is suitable for weight loss, it’s essential to examine its nutritional composition.

Plum cake typically contains a combination of ingredients like flour, eggs, sugar, butter, and dried plums. These ingredients contribute to its taste and texture but can also affect its calorie content.

While the exact nutritional values may vary based on the specific recipe and serving size, a typical slice of plum cake (around 100 grams) may provide approximately 300-400 calories, 15-20 grams of fat, 40-50 grams of carbohydrates, and 4-6 grams of protein.

Additionally, plum cake may contain varying amounts of fiber, vitamins, and minerals, depending on the ingredients used.

Is Plum Cake Good for Weight Loss?

When it comes to weight loss, it’s important to focus on creating a calorie deficit by consuming fewer calories than your body needs. While plum cake does contain calories, it can still be enjoyed as part of a balanced diet, provided moderation and portion control are practiced.

Factors to Consider

Several factors come into play when determining whether plum cake can be a part of your weight loss journey:

  1. Calorie Intake: Since plum cake can be relatively high in calories, it’s crucial to consider your overall daily calorie intake. Including a slice of plum cake in your diet might be feasible if it fits within your calorie budget for the day.
  2. Nutritional Balance: While plum cake is enjoyable, it’s important to focus on a well-rounded diet that includes a variety of nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Plum cake should be consumed in moderation to avoid displacing more nutritious options.

Portion Control

When it comes to indulgent treats like plum cake, portion control becomes key. Enjoying a small slice of plum cake as an occasional treat can be a part of a balanced approach to weight loss. Being mindful of portion sizes can help prevent excessive calorie intake while still satisfying your sweet tooth.

Choosing Healthier Plum Cake Options

If you’re looking for a healthier option, consider the following tips:

  1. Whole Grains: Opt for plum cake recipes that incorporate whole grain flours like whole wheat or oat flour. These provide more fiber and nutrients compared to refined flours.
  2. Healthy Fats: Consider using healthier fat sources, such as olive oil or coconut oil, in place of butter to reduce the saturated fat content of the plum cake.
  3. Add Nutritional Boosters: Enhance the nutritional value of your plum cake by incorporating additional ingredients like nuts, seeds, or dried fruits. These can provide added fiber, healthy fats, and vitamins.

Homemade Plum Cake Recipe

If you’re up for a culinary adventure, why not try making your own healthier version of plum cake? Here’s a simple homemade recipe to get you started:


  • 1 cup whole wheat flour
  • 1 cup dried plums (prunes), chopped
  • 1/2 cup unsweetened applesauce
  • 1/4 cup honey or maple syrup
  • 1/4 cup olive oil
  • 2 eggs
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon salt
  • Optional: chopped nuts for garnish


  1. Preheat the oven to 350°F (175°C) and grease a baking pan.
  2. In a large bowl, mix together the flour, baking powder, cinnamon, nutmeg, and salt.
  3. In a separate bowl, whisk together the applesauce, honey (or maple syrup), olive oil, and eggs.
  4. Gradually add the wet ingredients to the dry ingredients, mixing until well combined.
  5. Fold in the chopped dried plums.
  6. Pour the batter into the greased baking pan and spread it evenly.
  7. Optional: Sprinkle some chopped nuts on top for added crunch.
  8. Bake for approximately 30-35 minutes or until a toothpick inserted into the center comes out clean.
  9. Allow the plum cake to cool before slicing and serving.

Enjoying Plum Cake in Moderation

While plum cake can be a delightful treat, it’s important to emphasize moderation. Incorporating a small slice of plum cake into your overall dietary plan can help satisfy your cravings without derailing your weight loss efforts. Remember to consider your overall calorie intake, portion sizes, and the nutritional balance of your diet.


Can I eat plum cake every day if I want to lose weight?

While it’s best to enjoy plum cake in moderation, eating it every day may not align with a calorie deficit required for weight loss. It’s important to balance your overall calorie intake and incorporate a variety of nutrient-dense foods in your diet.

Is it better to buy plum cake from a bakery or make it at home for weight loss?

Making plum cake at home allows you to have more control over the ingredients and their quantities. By using healthier substitutes and portion control, you can create a more weight-loss-friendly version. However, if you choose to purchase plum cake, be mindful of the ingredients and opt for healthier options when available.

Are there any specific types of plums that are better for weight loss?

All varieties of plums offer nutritional benefits and can be enjoyed in moderation. Whether fresh or dried, plums provide dietary fiber, vitamins, and minerals. Choose plums based on your personal preference and availability.

Can I substitute sugar with a sugar alternative in plum cake recipes?

Yes, you can experiment with sugar alternatives like stevia, erythritol, or monk fruit sweetener in plum cake recipes. Keep in mind that different sugar substitutes may alter the taste and texture of the cake. Adjust the amount according to your desired level of sweetness.

How can I control my cravings for plum cake while on a weight loss journey?

Cravings are a normal part of the weight loss process. To manage them, you can try strategies such as practicing portion control, distracting yourself with other activities, finding healthier alternatives, and incorporating a balanced diet that includes a variety of satisfying foods.


In conclusion, plum cake can be enjoyed as part of a balanced approach to weight loss. However, it’s essential to be mindful of portion sizes, consider the nutritional composition of the cake, and incorporate it within your overall calorie budget.

Homemade plum cake recipes using healthier ingredients can provide a more nutritious alternative.

I'm Jennifer Tirrell, a self-taught baker, and founder of CakeRe. As an experienced baker and recipe publisher, I have spent over a decade working in the kitchen and have tried and tested countless baking tools and products. From classic cakes to creative twists, I've got you covered. So grab your apron and let's get baking!

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