Know what’s on your plate
Prune
Calories & nutrition facts
dried, uncooked
Nutrition facts
Per 100 g% DV- Calories 241 kcal —
- Protein 2.2 g 4%
- Carbohydrate 57 g 21%
- Fat 0.4 g 0%
- Saturated fat 0.1 g 0%
- Fibre 7.2 g 26%
- Sugars 38 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 39 µg 4%
- Vitamin C 0.6 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.43 mg 3%
- Vitamin K 59.5 µg 50%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.19 mg 14%
- Niacin (B3) 1.9 mg 12%
- Pantothenic acid (B5) 0.42 mg 8%
- Vitamin B6 0.21 mg 12%
- Folate (B9) 4 µg 1%
- Vitamin B12 0 µg 0%
- Choline 10.1 mg 2%
Minerals
- Calcium 43 mg 3%
- Iron 0.93 mg 5%
- Magnesium 41 mg 10%
- Phosphorus 69 mg 6%
- Potassium 732 mg 16%
- Zinc 0.44 mg 4%
- Copper 0.28 mg 31%
- Manganese 0.3 mg 13%
- Selenium 0.3 µg 1%
Similar foods
- Prune juice42 kcal / 100 g
- Prune puree257 kcal / 100 g
- Prune plumfresh43 kcal / 100 g
- Prune drinkcanned rtd70 kcal / 100 g
- Dried plumprunes205 kcal / 100 g
- Plumsraw46 kcal / 100 g
- Dried figuncooked249 kcal / 100 g
- Apricotdehydrated (low moisture), sulphured, uncooked320 kcal / 100 g
- Plum juiceunsweetened23 kcal / 100 g
- Cooking plumstewed36 kcal / 100 g
Questions about Prune
What is a prune?
A prune is a plum that has been dried, usually until it is soft and chewy. The word is also used for the dried fruit itself, while a fresh plum is not a prune.
How many prunes should you eat as a portion?
A small handful, around 30 g or four to five prunes, is a practical portion. That provides 72 kcal and 2.2 g of fibre.
Do you need to soak prunes before eating them?
No: prunes are ready to eat. If they have become dry or tough, cover them with warm water for 10–15 minutes, then drain; save the soaking liquid for porridge or a smoothie.
How do you cook prunes?
For a compote, simmer prunes with a little water for about 10 minutes until they soften and the liquid thickens. Chopped prunes also work in cakes, tagines and slow-cooked stews; add them towards the end if you want them to keep their shape.
How should you store prunes after opening the packet?
Keep them in an airtight container in a cool, dry cupboard and use a clean, dry spoon or hand to take them out. If the packet says to refrigerate them after opening, follow that instruction.
What can you use instead of prunes in a recipe?
Dried apricots or dates can replace prunes in cakes, porridge and savoury stews, though they bring a different flavour and may be less tart. For a closer match in texture and mild fruitiness, use dried plums.
Are prunes the same as dried plums?
Yes: “prune” means a dried plum. The supplied figures for dried plum are 240 kcal per 100 g, very close to the 241 kcal per 100 g for prunes.
Source: Canadian Nutrient File 1742 · per 100 g · carbohydrate per EU label, fibre excluded
