1 serving (9 grams) contains 23 calories, 0.2 grams of protein, 0.0 grams of fat, and 6.1 grams of carbohydrates.
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Nutrition Information
Calories |
613.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5.3 mg | 0% | |
| Total Carbohydrates | 162.7 g | 59% | |
| Dietary Fiber | 18.7 g | 66% | |
| Sugars | 104.0 g | ||
| protein | 5.3 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 133.3 mg | 10% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1680 mg | 35% | |
* 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
Source of Calories
About One prune
A prune is a dried plum, most commonly made from the European plum (Prunus domestica). Prunes are valued in cuisines around the world for their natural sweetness, versatility in both sweet and savory dishes, and long shelf life. Nutritionally, prunes are a dense source of energy due to their natural sugars and contain 67 calories per prune on average. They are known for their high dietary fiber content, with about 2 grams of fiber per prune, alongside essential nutrients like potassium, vitamin K, and antioxidants such as phenolic compounds. Their origins trace back to ancient European cultivation, and they remain a staple in Mediterranean and Middle Eastern diets.
Health Benefits
- Supports digestion due to 2 grams of dietary fiber per prune, which aids in bowel regularity.
- Promotes bone health with vitamin K content (about 5% of the daily value per prune), which contributes to bone mineralization.
- Helps maintain healthy blood pressure through high levels of potassium (280 mg per 100 grams of prunes).
Dietary Considerations
Selection and Storage
Store prunes in an airtight container in a cool, dry place for up to six months. Refrigeration can extend their shelf life further.
Common Questions About One prune Nutrition
What are the key nutritional values of one prune?
One medium-sized prune (about 9.5 grams) contains approximately 23 calories, 0.2 grams of protein, 6 grams of carbohydrates, 0.1 grams of fat, and 0.7 grams of dietary fiber. It also provides small amounts of potassium (63mg) and vitamin K.
Can I eat one prune on a keto diet?
Prunes are relatively high in natural sugars and carbohydrates, with one prune containing about 6 grams of carbs. While a small quantity might fit into a strict keto diet, they're not typically recommended due to their carbohydrate content.
Are prunes good for digestion?
Yes, prunes are well-known for their digestive benefits due to their high fiber content and natural sorbitol, a sugar alcohol that can act as a laxative. Eating a single prune may help support regular bowel movements and improve gut health in small amounts.
How many prunes should I eat in a day?
A typical serving recommendation is around 4-5 prunes per day for adults, as this provides sufficient fiber without risking digestive discomfort. Starting with one to two prunes per day is advised for those new to consuming prunes.
How do prunes compare to fresh plums nutritionally?
Prunes are dried plums and are more calorie-dense, with one prune containing 23 calories compared to a medium-sized fresh plum’s 30 calories for the entire fruit. Prunes are higher in fiber and natural sugar due to the drying process, making them more concentrated nutritionally.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
