Fruit
stewed unsweetened prune.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
107
PROTEIN
0.96g
CARBS
28.1g
FAT
0.16g
FIBER
3.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories107kcal—
Protein0.96g2%
Carbohydrates28.1g10%
Fiber3.1g11%
Sugar25g50%
Total fat0.16g0%
Saturated fat0.01g0%
Cholesterol0mg0%
Water69.7g—
MINERALS
Sodium1.0mg0%
Potassium321mg7%
Calcium19mg1%
Iron0.41mg2%
Magnesium18mg4%
Phosphorus30mg2%
Zinc0.19mg2%
Copper0.12mg13%
Manganese0.13mg6%
Selenium0.10µg0%
VITAMINS
Vitamin A17µg2%
Vitamin C2.9mg3%
Vitamin D0µg0%
Vitamin E0.19mg1%
Vitamin K26.1µg22%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.72mg5%
Pantothenic acid (B5)0.11mg2%
Vitamin B60.22mg13%
Folate (B9)0µg0%
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 cup248g
1 tablespoon15.5g
1 teaspoon5.2g
1 ml1g
1 liter1033.3g
HEALTH BENEFITS
Why eat it.
- ✓Promotes digestive health due to high fiber and sorbitol content, acting as a natural laxative.
- ✓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 damage.
- ✓May help regulate blood sugar levels due to a low glycemic index and high fiber content, which slows sugar absorption.
COOKING TIPS
In the kitchen.
- 1Enhance flavor during stewing by adding spices like a cinnamon stick, star anise, or a strip of citrus peel.
- 2Puree stewed prunes to use as a natural sweetener and fat substitute in baked goods like muffins and brownies, which also adds moisture.
- 3Serve as a topping for oatmeal, yogurt, or cottage cheese for a fiber-rich breakfast.
- 4Pair with savory dishes such as roasted pork, chicken, or duck to provide a sweet and tangy contrast.
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to two weeks.
- For longer storage, freeze in a suitable container or freezer bag for up to 6 months. Thaw in the refrigerator before serving.
FAQ
Frequently asked questions.
Are stewed unsweetened prunes healthy?
Yes, stewed unsweetened prunes are highly nutritious. They are excellent for digestive health due to their high fiber and sorbitol content, and they provide essential nutrients like vitamin K and boron which support bone density.
How many calories and carbs are in stewed unsweetened prunes?
A 100g serving contains approximately 107 calories and 28.08g of carbohydrates. While they are nutrient-dense, they are relatively high in natural sugars, so it is best to monitor portion sizes.
Do stewed prunes help with constipation?
Yes, they are a well-known natural laxative. The combination of insoluble fiber and sorbitol helps increase stool bulk and frequency, making them very effective for maintaining regularity.
Are stewed unsweetened prunes keto-friendly?
No, they are generally not considered keto-friendly. With over 28g of carbohydrates per 100g, even a small serving can significantly impact your daily carb limit on a strict ketogenic diet.
Can diabetics eat stewed unsweetened prunes?
Yes, in moderation. Despite their sweetness, they have a low glycemic index, and their high fiber content helps slow down the absorption of sugar into the bloodstream.
How do you prepare stewed unsweetened prunes?
To stew them, place dried prunes in a saucepan and cover them with water. Simmer on low heat for 10-15 minutes until they are soft and plump; the liquid will naturally thicken into a light syrup without needing added sugar.
What do stewed unsweetened prunes taste like?
They have a deep, concentrated fruity sweetness with a rich, earthy undertone. The texture is very soft and tender, similar to a thick compote or jam.
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 safe to consume for 5 to 7 days.
Are stewed prunes vegan and gluten-free?
Yes, stewed unsweetened prunes are naturally vegan and gluten-free. They consist only of dried plums and water, making them suitable for most dietary restrictions.
Can I freeze stewed prunes?
Yes, stewed prunes freeze very well. Store them in a freezer-safe container or heavy-duty freezer bag for up to 3 months; thawing them in the fridge overnight maintains their texture best.
