Fruit
dried prune.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
240
PROTEIN
2.2g
CARBS
63.9g
FAT
0.38g
FIBER
7.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories240kcal—
Protein2.2g4%
Carbohydrates63.9g23%
Fiber7.1g25%
Sugar38.1g76%
Total fat0.38g0%
Saturated fat0.09g0%
Cholesterol0mg0%
Water30.9g—
MINERALS
Sodium2.0mg0%
Potassium732mg16%
Calcium43mg3%
Iron0.93mg5%
Magnesium41mg10%
Phosphorus69mg6%
Zinc0.44mg4%
Copper0.28mg31%
Manganese0.30mg13%
Selenium0.30µg1%
VITAMINS
Vitamin A39µg4%
Vitamin C0.60mg1%
Vitamin D0µg0%
Vitamin E0.43mg3%
Vitamin K59.5µg50%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.19mg15%
Niacin (B3)1.9mg12%
Pantothenic acid (B5)0.42mg8%
Vitamin B60.21mg12%
Folate (B9)4.0µg1%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup174g
1 tablespoon10.9g
1 teaspoon3.6g
1 ml0.7g
1 liter725g
HEALTH BENEFITS
Why eat it.
- ✓Aids digestion and relieves constipation due to high soluble and insoluble fiber content.
- ✓Supports bone health by providing key nutrients like vitamin K and boron, which may help reduce bone loss.
- ✓Rich in antioxidants, such as phenolic compounds, which help protect cells from oxidative stress.
- ✓Helps regulate blood sugar levels due to their low glycemic index and high fiber content.
COOKING TIPS
In the kitchen.
- 1Soak prunes in hot water, juice, or liquor for 15-30 minutes to rehydrate and soften them before using in recipes.
- 2Puree soaked prunes to create a natural sweetener and fat substitute in baked goods like brownies and cakes.
- 3Chop and add to savory dishes like stews, tagines, or stuffings to provide a sweet and tangy flavor contrast to meats like pork or chicken.
- 4Simmer with water and spices like cinnamon and star anise to create a simple compote to serve with yogurt, oatmeal, or cheese.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place like a pantry for up to six months.
- For longer-term storage (up to a year), refrigerate in a sealed container or bag to maintain optimal moisture and freshness.
FAQ
Frequently asked questions.
Are dried prunes healthy?
Yes, dried prunes are very healthy. They are rich in dietary fiber, which aids digestion and helps relieve constipation. Prunes also provide antioxidants, vitamin K, and boron, supporting bone health and protecting cells from oxidative stress.
How much fiber is in dried prunes, and how do they help with digestion?
Dried prunes are an excellent source of fiber, containing about 7g of fiber per 100g. They contain both soluble and insoluble fiber, which work together to promote regular bowel movements and relieve constipation by adding bulk to stool and softening it.
What are the nutritional values of dried prunes?
Per 100g, dried prunes contain approximately 240 calories, 2.18g of protein, 63.88g of carbohydrates, and 0.38g of fat. They are also a good source of vitamins and minerals, including vitamin K and potassium.
Are dried prunes suitable for diabetics?
Dried prunes have a relatively low glycemic index due to their high fiber content, which helps regulate blood sugar levels. While they contain natural sugars, consuming them in moderation as part of a balanced diet can be suitable for diabetics. Always consult a healthcare professional for personalized dietary advice.
Are dried prunes gluten-free and vegan?
Yes, dried prunes are naturally gluten-free, as they are simply dried fruit. They are also vegan, as they are plant-based and contain no animal products or by-products.
How can I use dried prunes in cooking?
Dried prunes are versatile. They can be eaten as a snack, added to oatmeal, yogurt, or salads. They are also great in baked goods like muffins and cakes, used in savory dishes like stews and tagines, or pureed into sauces and smoothies.
What do dried prunes taste like?
Dried prunes have a distinct sweet, slightly tart, and somewhat caramel-like flavor. They are chewy and moist, with a rich, deep fruitiness that is more concentrated than fresh plums.
How should I store dried prunes?
Store dried prunes in an airtight container in a cool, dark place, such as a pantry. For longer storage, especially in warmer climates, refrigeration can help maintain their freshness and prevent them from drying out further.
How long do dried prunes last?
When stored properly in an airtight container in a pantry, dried prunes can last for 6 to 12 months. If refrigerated, their shelf life can extend to up to 18 months. Look for signs of spoilage like mold or an off smell.
Are dried prunes good for weight loss?
While prunes are nutrient-dense and high in fiber, which can promote satiety, they are also calorie-dense (240 calories per 100g). They can be part of a weight-loss diet when consumed in moderation, as their fiber content can help with fullness and digestion.
