Dried prunes

Fruit

Item Rating: 73/100

1 serving (28 grams) contains 67 calories, 0.6 grams of protein, 0.1 grams of fat, and 17.9 grams of carbohydrates.

Nutrition Information

1 cup (140g)

Calories		336
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.8 mg	0%
Total Carbohydrates		89.6 g	32%
	Dietary Fiber	9.8 g	35%
	Sugars	53.2 g
protein		3.1 g	6%
Vitamin D		0 mcg	0%
Calcium		60.2 mg	4%
Iron		1.3 mg	7%
Potassium		1024.8 mg	21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (1.4%)

Protein: 12 cal (3.3%)

Carbs: 358 cal (95.3%)

About Dried prunes

Dried prunes, also known as dried plums, are a preserved form of fresh plums with a rich, sweet flavor and chewy texture. Originating from regions with temperate climates such as Europe and Asia, they are commonly used in various cuisines, including Mediterranean and Middle Eastern dishes. Nutritionally, dried prunes are a concentrated source of dietary fiber, natural sugars, and essential micronutrients. A 100-gram serving provides about 240 calories, 7 grams of fiber, and is rich in vitamins such as vitamin K (51% of the Daily Value) and minerals like potassium (732 mg). Prunes also contain natural sorbitol, which can aid digestion. They are often consumed as a snack, added to baked goods, or used to enhance the flavor of savory dishes.

Health Benefits

• Supports digestion due to its high fiber content (7 grams per 100g), which promotes bowel regularity.
• Rich in potassium (732 mg per 100g), a critical mineral for maintaining healthy blood pressure and muscle function.
• Contains vitamin K (51% of the Daily Value per 100g), which supports bone health and proper blood clotting.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-fiber

Selection and Storage

Store dried prunes in an airtight container in a cool, dry place. Refrigeration can extend freshness and prevent them from hardening.

Common Questions About Dried prunes Nutrition

What is the nutritional content of dried prunes?

Dried prunes are nutrient-dense, offering roughly 240 calories, 2 grams of protein, 0.4 grams of fat, 64 grams of carbohydrates, and 7 grams of dietary fiber per 100 grams. They are also an excellent source of vitamin K, providing approximately 59% of the daily value per 100 grams, and contain notable amounts of potassium, manganese, and vitamin B6.

Can I eat dried prunes on a keto diet?

Dried prunes are not ideal for a strict keto diet due to their high carbohydrate content, with about 64 grams of carbs per 100 grams, including 38 grams of natural sugars. However, they may be consumed in very small portions if you carefully track your carb intake.

What are the health benefits and concerns of eating dried prunes?

Dried prunes are highly beneficial for digestive health due to their high fiber content and natural sorbitol, which can help prevent constipation. They also provide antioxidants and nutrients like potassium for heart health. However, eating too many can lead to gastrointestinal discomfort, bloating, or diarrhea due to their sugar alcohol content.

What is the recommended serving size for dried prunes?

A typical serving size for dried prunes is around 4-6 prunes (approximately 30 grams), which provides about 70-90 calories and 2-3 grams of fiber. This portion is generally sufficient to reap their digestive and nutritional benefits without overconsuming calories or sugar.

How do dried prunes compare to fresh plums nutritionally?

Dried prunes are more calorie-dense than fresh plums due to the dehydration process, concentrating their sugars and nutrients. For instance, 100 grams of fresh plums contain about 46 calories and 11 grams of carbs, while the same weight of dried prunes has 240 calories and 64 grams of carbs. However, prunes provide more fiber and a longer shelf life, making them a convenient option for snacking or baking.

Data Sources & Scientific References