Fruit
stewed dehydrated prune.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
107
PROTEIN
1.1g
CARBS
28.2g
FAT
0.20g
FIBER
3.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories107kcal—
Protein1.1g2%
Carbohydrates28.2g10%
Fiber3.8g14%
Sugar16.5g33%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water69.5g—
MINERALS
Sodium2.0mg0%
Potassium385mg8%
Calcium24mg2%
Iron0.90mg5%
Magnesium21mg5%
Phosphorus35mg3%
Zinc0.20mg2%
Copper0.14mg16%
Manganese0.15mg7%
Selenium0.30µg1%
VITAMINS
Vitamin A39µg4%
Vitamin C0.30mg0%
Vitamin D0µg0%
Vitamin E0.20mg1%
Vitamin K35.5µg30%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.08mg6%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)2.0µg1%
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 cup280g
1 tablespoon17.5g
1 teaspoon5.8g
1 ml1.2g
1 liter1166.7g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber and sorbitol, which aids digestion and helps relieve constipation.
- ✓Good source of Vitamin K and boron, which are important for maintaining bone health and preventing osteoporosis.
- ✓Contains antioxidants like phenolic compounds that help protect cells from oxidative damage.
- ✓Rich in potassium, a mineral that helps regulate blood pressure and fluid balance.
COOKING TIPS
In the kitchen.
- 1Flavor the stewing liquid with spices like cinnamon sticks, star anise, cloves, or citrus peel for added complexity.
- 2Serve warm or cold as a topping for oatmeal, yogurt, or ice cream, or as a classic accompaniment to roasted meats like pork or duck.
- 3Puree stewed prunes to use as a natural sweetener or fat substitute in baked goods like muffins, cakes, and brownies.
- 4The cooking liquid is flavorful and can be reduced to a syrup to drizzle over desserts or savory dishes.
STORAGE
Keep it fresh.
- Store stewed prunes in an airtight container in the refrigerator for up to two weeks.
- For longer storage, freeze them in a freezer-safe container or bag for up to 3 months.
FAQ
Frequently asked questions.
Are stewed prunes healthy?
Yes, stewed prunes are highly nutritious, providing 107 calories and 28.2g of carbohydrates per 100g. They are excellent for bone health due to their Vitamin K and boron content, and they provide antioxidants that protect cells from oxidative damage.
How do stewed prunes help with digestion?
Stewed prunes are a well-known natural remedy for constipation because they are rich in dietary fiber and sorbitol. Sorbitol is a sugar alcohol that acts as a natural laxative by drawing water into the large intestine, which helps soften stool and stimulate bowel movements.
Are stewed prunes keto-friendly?
No, stewed prunes are generally not considered keto-friendly. With approximately 28.2g of carbohydrates per 100g, they are relatively high in natural sugars and carbs, which can easily exceed the daily limits of a strict ketogenic diet.
How do you prepare stewed prunes from dehydrated ones?
To stew dehydrated prunes, place them in a saucepan and cover them with water, tea, or fruit juice. Simmer on low heat for 10 to 15 minutes until they become plump and tender, then let them cool in their own liquid to enhance the flavor.
Are stewed prunes vegan and gluten-free?
Yes, stewed prunes are naturally vegan and gluten-free. They are made simply from dried plums and water, making them a safe and healthy option for individuals with celiac disease or those following a plant-based diet.
What do stewed prunes taste like?
Stewed prunes have a deep, concentrated sweetness and a very soft, jam-like texture. The cooking process rehydrates the fruit, making it much juicier and more tender than a standard dried prune.
How long do stewed prunes last in the refrigerator?
Once cooked, stewed prunes should be stored in an airtight container in the fridge. They will typically stay fresh and maintain their quality for about 5 to 7 days.
Can I freeze stewed prunes?
Yes, you can freeze stewed prunes for long-term storage. Place them in a freezer-safe container or heavy-duty freezer bag with some of their cooking liquid; they will remain good for up to 3 months.
What are some common ways to eat stewed prunes?
Stewed prunes are commonly served over breakfast foods like oatmeal, porridge, or Greek yogurt. They also work well as a topping for desserts like rice pudding or can be incorporated into savory dishes like tagines and stews.
Do stewed prunes help with blood pressure?
Yes, stewed prunes are a good source of potassium, a mineral essential for heart health. Potassium helps regulate blood pressure by balancing the effects of sodium and easing tension in your blood vessel walls.
