Prunes Nutrition Facts, Vitamins and Benefits

Prunes benefits and place in a balanced diet

• A 100 g portion provides approximately 240 kcal; portion size and preparation affect total energy intake.
• Its approximately 30.9 g of water per 100 g contributes to total fluid intake.
• Its approximately 7.1 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 39 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
• About 59.5 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
• About 0.43 mg of vitamin E per 100 g contributes to the protection of cells from oxidative stress.
• About 0.205 mg of vitamin B6 per 100 g contributes to normal protein and glycogen metabolism, nervous-system function and red blood-cell formation.
• About 43 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 732 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 41 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 0.93 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• No single food prevents or treats disease. The nutritional value of prunes depends on portion size, variety, ripeness and the overall eating pattern.

Prunes nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 40 g reference serving.

How many calories are in Prunes?

100 g (about 3.5 oz) provides approximately 240 kcal. A 40 g reference serving provides approximately 96 kcal. Values vary with variety, ripeness and preparation.

How to use Prunes in the kitchen

Prunes can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values. The linked USDA profile is listed as “Plums, dried (prunes), uncooked”; its values describe that preparation state rather than a generic fresh equivalent.