Know what’s on your plate
Prune
Calories & nutrition facts
pitted
Nutrition facts
Per 100 g% DV- Calories 229 kcal —
- Protein 1.6 g 3%
- Carbohydrate 55 g 20%
- Fat 0.4 g 1%
- Saturated fat 0.2 g 1%
- Fibre 5.1 g 18%
- Sugars 38 g —
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 32.8 µg 4%
- Vitamin K 12.8 µg 11%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.03 mg 3%
- Niacin (B3) 0.43 mg 3%
- Pantothenic acid (B5) 0.38 mg 8%
- Vitamin B6 0.25 mg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 50 mg 4%
- Iron 0.38 mg 2%
- Magnesium 30 mg 7%
- Phosphorus 66 mg 5%
- Potassium 610 mg 13%
- Zinc 0.28 mg 3%
- Copper 0.23 mg 26%
- Manganese 0.25 mg 11%
- Iodine 1.1 µg 1%
Similar foods
Questions about Prune
Are prunes the same as dried plums?
Yes. Prunes are dried plums, usually made from varieties that dry well and are naturally sweet; “prune” is the usual name for the dried fruit.
How do you soften prunes before cooking?
Cover them with just-boiled water and leave for 10–15 minutes, then drain. For a softer result in a sauce or compote, simmer them in water or juice for about 10 minutes.
How should you store prunes after opening the packet?
Seal them in an airtight container and keep them in a cool, dry cupboard. If they are very soft or your kitchen is warm, refrigerate them; bring them to room temperature before serving for a softer texture.
What can you cook with prunes?
Prunes work well in tagines with lamb, chicken or warming spices, and in fruit compote, cakes and flapjacks. For a quick savoury sauce, simmer chopped prunes with stock, onion and a little vinegar until they soften.
Can you use prunes instead of dates in baking?
Yes: chop prunes and use them in place of dates in flapjacks, muffins or a fruit loaf. They are usually less sticky, so soak them briefly if you want them to blend smoothly into a mixture.
Are prunes a good source of fibre?
Yes. A small handful of about 30 g provides 1.5 g of fibre; chopped prunes also add sweetness and softness to porridge or yoghurt.
How much sugar is in prunes?
Prunes contain naturally concentrated sugars because the fruit has been dried. A 30 g handful contains 11 g of sugar.
Can young children eat prunes safely?
Whole prunes are chewy and sticky, so they can be difficult for young children to manage. Remove any stones and chop them finely, or soften and mash them; supervise children while they eat.
Source: ANSES–Ciqual (France) 13042 · per 100 g · carbohydrate per EU label, fibre excluded
