Know what’s on your plate
Prunes
Calories & nutrition facts
dehydrated (low-moisture), uncooked
Nutrition facts
Per 100 g% DV- Calories 339 kcal —
- Protein 3.7 g 7%
- Carbohydrate 89 g 32%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 0%
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 88 µg 10%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.17 mg 13%
- Niacin (B3) 3 mg 19%
- Pantothenic acid (B5) 0.42 mg 8%
- Vitamin B6 0.75 mg 44%
- Folate (B9) 2 µg 1%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 72 mg 6%
- Iron 3.5 mg 20%
- Magnesium 64 mg 15%
- Phosphorus 112 mg 9%
- Potassium 1058 mg 23%
- Zinc 0.75 mg 7%
- Copper 0.61 mg 68%
- Manganese 0.31 mg 14%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 339 | 3.7 g | 89 g | 0.7 g |
| 1 × cup | 132 g | 447 | 4.9 g | 118 g | 1 g |
| 2 × cup | 264 g | 895 | 9.8 g | 235 g | 1.9 g |
| ½ × cup | 66 g | 224 | 2.4 g | 59 g | 0.5 g |
| 3 × cup | 396 g | 1342 | 15 g | 353 g | 2.9 g |
| 4 × cup | 528 g | 1790 | 20 g | 470 g | 3.9 g |
Similar foods
- Prune plumfresh43 kcal / 100 g
- Dried plumprunes205 kcal / 100 g
- Plumsraw46 kcal / 100 g
- Dehydrated apricotslow-moisture, sulfured, uncooked320 kcal / 100 g
- Dehydrated peachlow-moisture, sulfured, uncooked325 kcal / 100 g
- Dried peachessulfured, uncooked239 kcal / 100 g
- Apricotsdried, sulfured, uncooked241 kcal / 100 g
- Damsonsflesh and skin, raw, weighed with stones34 kcal / 100 g
- Black plumpitted, raw46 kcal / 100 g
- Cooking plumstewed36 kcal / 100 g
Questions about Prunes
Are prunes the same as dried plums?
Yes. Prunes are plums that have been dried; the name usually refers to the dried fruit, while “plum” usually means the fresh fruit.
Do you need to soak prunes before eating or cooking them?
No, you can eat them as they are. To soften them for a purée or sauce, cover with hot water for about 20 minutes; for a softer texture, soak them in cold water in the fridge overnight.
How should you store prunes after opening the packet?
Seal them in an airtight container and keep them in a cool, dry cupboard, away from sunlight. If they become dry and tough, soak them briefly before using.
What can you cook with prunes?
Add chopped prunes to porridge, couscous or tagines, or simmer them with onions and spices for a sauce with roast meat. For baking, fold them into fruit loaves or cake batter so they add soft, chewy pieces.
Can you use prunes instead of sugar in baking?
Prune purée can replace some of the sugar and fat in a moist cake or muffin, but it will make the bake denser and less sweet. Blend soaked, pitted prunes with a little of their soaking water, then replace only part of the sugar at first.
What can you use instead of prunes in a recipe?
Use dried apricots for a similarly soft, sweet addition to stews or baking; chop them to a similar size. Dates work well in purées and energy-style bites, but are usually sweeter and stickier.
Are prunes safe for young children to eat?
Whole prunes can be sticky and difficult for a young child to manage. Remove any stones, chop or mash the fruit to a texture the child can handle, and supervise them while eating.
Source: USDA FoodData Central 168160 · per 100 g · carbohydrate per EU label, fibre excluded
