Plums, dried (prunes), uncooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.6 MG | 1% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.2 MG | 14% | |
| Niacin | 1.9 MG | 12% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 4 UG | 1% | |
| Choline, total | 10.1 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 39 UG | 4% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 59.5 UG | 50% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 43 MG | 3% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 41 MG | 10% | |
| Phosphorus, P | 69 MG | 6% | |
| Potassium, K | 732 MG | 16% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.3 MG | 31% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Very low in fat (0.4g per 100g).
- High in dietary fiber (7.1g per 100g), supporting digestive health.
- Good source of Copper, Cu (31% DV).
- Rich source of Vitamin K (phylloquinone) (50% of Daily Value per 100g).
About Plums, dried (prunes), uncooked
These wrinkled, intensely flavored fruits are simply plums that have been dehydrated. This process concentrates their natural sugars and nutrients, giving them a chewy texture and a surprisingly long shelf life. Prunes are a good source of fiber, particularly soluble fiber, which aids in digestion and can help regulate blood sugar levels. They also provide notable amounts of potassium, essential for maintaining healthy blood pressure, and vitamin K, crucial for blood clotting and bone health.
A significant benefit is their high antioxidant content, contributing to overall cellular health. However, due to their concentrated sugar content, portion control is key. While prunes can be a healthy addition to your diet, consuming too many can lead to digestive upset or contribute to excess calorie intake. Common culinary uses include snacking straight from the bag, adding them to oatmeal or yogurt, incorporating them into baked goods like muffins or cakes, or using them in savory dishes like tagines or stews to provide a touch of sweetness and depth.
Compare Plums, dried (prunes), uncooked
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