Prunes
Dried plums, the best-evidenced food for supporting regularity.
Nutrition per 100 g
Standardised to 100 g of prunes for fair comparison. Typical serving: 40 g (about 5 prunes) — 96 kcal per 40 g serving.
| Nutrient | Per 100 g | Per serving (40 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 240 kcal | 96 kcal | 100 kcal |
| Protein | 2.3 g | 0.9 g | 0.9 g |
| Carbohydrate | 62.5 g | 25 g | 26 g |
| Fat | 0.5 g | 0.2 g | 0.2 g |
| Fibre | 7 g | 2.8 g | 2.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of prunes, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (40 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 0 mg | 0 mg | 0% |
| Thiamin | 0.039 mg | 0.016 mg | 3% |
| Riboflavin | 0.15 mg | 0.06 mg | 12% |
| Niacin | 2 mg | 0.8 mg | 13% |
| Vitamin B6 | 0.29 mg | 0.12 mg | 17% |
| Minerals | |||
| Calcium | 44.1 mg | 17.6 mg | 3% |
| Iron | 0.75 mg | 0.3 mg | 4% |
| Magnesium | 43.5 mg | 17.4 mg | 10% |
| Phosphorus | 72.3 mg | 28.9 mg | 6% |
| Potassium | 788 mg | 315 mg | 17% |
| Sodium | 0.85 mg | 0.34 mg | <1% |
| Zinc | 0.42 mg | 0.17 mg | 4% |
| Copper | 0.27 mg | 0.11 mg | 30% |
| Manganese | 0.28 mg | 0.11 mg | 12% |
Source: USDA FoodData Central — Plums, dried (prunes), uncooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat prunes?
- Clinical trials support their effect on constipation.
- Emerging evidence for bone density in older women.
How to include it
- Eat four or five as an afternoon snack.
- Chop into porridge or tagines.
Things to consider
- Concentrated sugars; portion to a small handful.
- Large amounts can cause wind and loose stools.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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Concentrated natural sugar with real fibre and potassium — a whole-food sweetener.
- kcal
- 277
- protein
- 1.9 g
- fibre
- 6.7 g
per 100 g · Typical serving: 2 dates (48 g)
Raisins
Dried grapes: a portable, shelf-stable source of quick energy and iron.
- kcal
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- protein
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- fibre
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per 100 g · Typical serving: 30 g
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A honeyed fruit that carries useful calcium and fibre, especially when dried.
- kcal
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- protein
- 0.8 g
- fibre
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per 100 g · Typical serving: 2 medium figs (100 g)
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