Know what’s on your plate
Prune
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 163 kcal —
- Protein 2.8 g 6%
- Carbohydrate 33 g 12%
- Fat 0.4 g 1%
- Saturated fat 0 g 0%
- Fibre 7.8 g 28%
- Sugars 31 g —
- Sodium 7 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 73 µg 8%
- Vitamin C 2 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 1.5 mg 10%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 1.3 mg 8%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 4 µg 1%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 52 mg 4%
- Iron 1.1 mg 6%
- Phosphorus 58 mg 5%
- Potassium 700 mg 15%
- Zinc 0.5 mg 5%
- Selenium 1 µg 2%
- Iodine 0.79 µg 1%
Similar foods
- Prune juicecanned71 kcal / 100 g
- Prune puree257 kcal / 100 g
- Prune plumfresh43 kcal / 100 g
- Babyfood prunesfruit, jarred79 kcal / 100 g
- Prune soufflé124 kcal / 100 g
- Dried plumprunes205 kcal / 100 g
- Plumsraw46 kcal / 100 g
- Dried apricotdried252 kcal / 100 g
- Cooking plumstewed36 kcal / 100 g
- Dehydrated apricotsdehydrated356 kcal / 100 g
Questions about Prune
How do you soften prunes before cooking?
Cover them with warm water or tea for 10–15 minutes, then drain. For a softer, spoonable result, simmer them gently in the cooking liquid for about 10 minutes.
Can you use prunes in baking?
Yes. Chop them into fruit cakes, flapjacks or muffins, or simmer and mash them into a purée to add moisture to a cake mixture. If they feel dry, soak them first and drain well.
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 become unusually sticky, smell fermented or show mould, discard them.
What dishes can you make with prunes?
Prunes work well in Moroccan-style tagines with lamb or vegetables, and in compote with apples or pears. You can also add chopped prunes to porridge, rice pudding or a fruit cake.
What can you use instead of prunes in a recipe?
Chopped dried apricots are a good swap in cakes and savoury stews, though they taste tarter and are firmer. For a closer dark-fruit flavour, use chopped dates, reducing any added sweetener if the recipe calls for it.
Are prunes the same as dried plums?
A prune is a dried plum; the word is commonly used for certain plums suited to drying. Fresh plums are juicier and less concentrated in flavour, so they are not a like-for-like swap in baking.
How many prunes make a sensible snack portion?
A small handful, around 30 g, is a practical snack portion and provides 2.3 g of fibre and 49 kcal. Pair them with plain yoghurt or a few nuts if you want a more filling snack.
Source: FOODfiles (New Zealand) L157 · per 100 g · carbohydrate per EU label, fibre excluded
