1 serving (28 grams) contains 67 calories, 0.6 grams of protein, 0.1 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
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 | 89.9 g | 32% | |
| Dietary Fiber | 9.9 g | 35% | |
| Sugars | 53.3 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
Source of Calories
About Pitted prunes
Pitted prunes are dried plums, commonly derived from European plum varieties (Prunus domestica). Originating from ancient regions of Europe and the Mediterranean, prunes are now enjoyed worldwide, particularly in cuisines that value preserved fruits. They are rich in dietary fiber, natural sugars, and essential nutrients. A 100g serving contains approximately 240 calories, 7g of fiber, and 732mg of potassium, making them an excellent source of energy and nutrition. Prunes are also high in vitamin K, vitamin A, and antioxidants like phenolic compounds, which are known to promote overall health.
Health Benefits
- Promote digestive health due to their high dietary fiber (7g per 100g) content, which aids in preventing constipation.
- Support bone health with a significant amount of vitamin K (59.5 mcg per 100g), which helps maintain strong bones.
- Provide potent antioxidants, such as phenolic compounds, that can help reduce inflammation and oxidative stress in the body.
Dietary Considerations
Selection and Storage
Store pitted prunes in an airtight container in a cool, dry place away from direct sunlight. For longer shelf life, refrigerate them to maintain freshness and prevent moisture loss.
Common Questions About Pitted prunes Nutrition
Are pitted prunes high in calories and sugar?
Pitted prunes are relatively high in calories and natural sugars. One cup (about 174 grams) of pitted prunes contains approximately 418 calories and 66 grams of sugar. However, these sugars are naturally occurring and come with fiber, which helps moderate blood sugar levels.
Are pitted prunes suitable for a keto or low-carb diet?
Pitted prunes are not ideal for a keto or strict low-carb diet due to their high carbohydrate content. One cup contains about 111 grams of total carbohydrates, with around 12 grams of fiber, resulting in 99 grams of net carbs. They are better suited for diets that can accommodate higher carb intake.
What are the main health benefits of pitted prunes?
Pitted prunes are known for supporting digestive health due to their high fiber content (about 12 grams per cup) and natural sorbitol, which acts as a gentle laxative. They are also a good source of potassium (827 mg per cup) and antioxidants, which support heart health and may reduce inflammation.
What is the recommended serving size of pitted prunes?
A typical serving size of pitted prunes is about 4-5 prunes, which equates to roughly 100 calories and 12-15 grams of sugar. This portion provides fiber and nutrients without excessive calorie or sugar intake, making it a healthy snack or a supplement for digestion.
How do pitted prunes compare to fresh plums?
Pitted prunes are dried versions of plums, making them more calorie-dense and higher in natural sugars per serving. Prunes contain about 66 grams of sugar per cup compared to fresh plums, which have around 16 grams of sugar per cup. However, prunes offer more fiber and a longer shelf life, while fresh plums provide hydration and fewer calories.
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.
