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Prune nutrition, glycemic index, calories, and serving size

Plums, dried (prunes), uncooked
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Prune

Prune
29 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 prune, pitted (9.5 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-13.4 (alkaline)
Calories
240
92% Potassium
86% Carbs
86% Fiber
79% Vitamin A
75% Magnesium
Explanation: The given food contains more Potassium than 92% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Fiber, Vitamin A, and Magnesium.
29

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Macronutrients chart

3% 64% 31% 3%
Protein:
Daily Value: 4%
2.18 g of 50 g
4%
Fats:
Daily Value: 1%
0.38 g of 65 g
1%
Carbs:
Daily Value: 21%
63.88 g of 300 g
21%
Water:
Daily Value: 2%
30.92 g of 2,000 g
2%
Other:
2.64 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 240
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
21%
Total Carbohydrate 64g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 43mg 4%

Iron 1mg 13%

Potassium 732mg 22%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
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details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Prune nutrition infographic

Prune nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 13% 35% 30% 30% 65% 1% 12% 94% 39% 2% 6%
Calcium: 43 mg of 1,000 mg 4%
Iron: 0.93 mg of 8 mg 12%
Magnesium: 41 mg of 420 mg 10%
Phosphorus: 69 mg of 700 mg 10%
Potassium: 732 mg of 3,400 mg 22%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.44 mg of 11 mg 4%
Copper: 0.281 mg of 1 mg 31%
Manganese: 0.299 mg of 2 mg 13%
Selenium: 0.3 µg of 55 µg 1%
Choline: 10.1 mg of 550 mg 2%

Mineral chart - relative view

Potassium
732 mg
TOP 8%
Magnesium
41 mg
TOP 25%
Copper
0.281 mg
TOP 26%
Calcium
43 mg
TOP 37%
Manganese
0.299 mg
TOP 45%
Iron
0.93 mg
TOP 62%
Phosphorus
69 mg
TOP 72%
Zinc
0.44 mg
TOP 72%
Choline
10.1 mg
TOP 85%
Selenium
0.3 µg
TOP 92%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A: 781 IU of 5,000 IU 16%
Vitamin E : 0.43 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.6 mg of 90 mg 1%
Vitamin B1: 0.051 mg of 1 mg 4%
Vitamin B2: 0.186 mg of 1 mg 14%
Vitamin B3: 1.882 mg of 16 mg 12%
Vitamin B5: 0.422 mg of 5 mg 8%
Vitamin B6: 0.205 mg of 1 mg 16%
Folate: 4 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 59.5 µg of 120 µg 50%

Vitamin chart - relative view

Vitamin A
781 IU
TOP 21%
Vitamin K
59.5 µg
TOP 43%
Vitamin C
0.6 mg
TOP 46%
Vitamin B6
0.205 mg
TOP 48%
Vitamin B2
0.186 mg
TOP 49%
Vitamin B3
1.882 mg
TOP 59%
Vitamin E
0.43 mg
TOP 60%
Vitamin B5
0.422 mg
TOP 64%
Vitamin B1
0.051 mg
TOP 71%
Folate
4 µg
TOP 83%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 27% 14% 9% 8% 8% 5% 9% 10% 12%
Tryptophan: 25 mg of 280 mg 9%
Threonine: 49 mg of 1,050 mg 5%
Isoleucine: 41 mg of 1,400 mg 3%
Leucine: 66 mg of 2,730 mg 2%
Lysine: 50 mg of 2,100 mg 2%
Methionine: 16 mg of 1,050 mg 2%
Phenylalanine: 52 mg of 1,750 mg 3%
Valine: 56 mg of 1,820 mg 3%
Histidine: 27 mg of 700 mg 4%

Fat type information

0.088% 0.053% 0.062%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g

Carbohydrate type breakdown

5.11% 25.46% 12.45%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g

Fiber content ratio for Prune

38.13% 7.1% 18.65%
Sugar: 38.13 g
Fiber: 7.1 g
Other: 18.65 g

All nutrients for Prune per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 5% 76% 2.18g 1.3 times less than Broccoli
Fats 1% 83% 0.38g 87.7 times less than Cheese
Carbs 21% 14% 63.88g 2.3 times more than Rice
Calories 12% 40% 240kcal 5.1 times more than Orange
Starch 2% 95% 5.11g 3 times less than Potato
Fructose 16% 80% 12.45g 2.1 times more than Apple
Sugar 0% 26% 38.13g 4.3 times more than Coca-Cola
Fiber 28% 14% 7.1g 3 times more than Orange
Calcium 4% 37% 43mg 2.9 times less than Milk
Iron 12% 62% 0.93mg 2.8 times less than Beef
Magnesium 10% 25% 41mg 3.4 times less than Almond
Phosphorus 10% 72% 69mg 2.6 times less than Chicken meat
Potassium 22% 8% 732mg 5 times more than Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread
Zinc 4% 72% 0.44mg 14.3 times less than Beef
Copper 31% 26% 0.28mg 2 times more than Shiitake
Vitamin E 3% 60% 0.43mg 3.4 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 1% 46% 0.6mg 88.3 times less than Lemon
Vitamin B1 4% 71% 0.05mg 5.2 times less than Pea
Vitamin B2 14% 49% 0.19mg 1.4 times more than Avocado
Vitamin B3 12% 59% 1.88mg 5.1 times less than Turkey meat
Vitamin B5 8% 64% 0.42mg 2.7 times less than Sunflower seed
Vitamin B6 16% 48% 0.21mg 1.7 times more than Oat
Folate 1% 83% 4µg 15.3 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 50% 43% 59.5µg 1.7 times less than Broccoli
Tryptophan 0% 91% 0.03mg 12.2 times less than Chicken meat
Threonine 0% 94% 0.05mg 14.7 times less than Beef
Isoleucine 0% 95% 0.04mg 22.3 times less than Salmon
Leucine 0% 95% 0.07mg 36.8 times less than Tuna
Lysine 0% 95% 0.05mg 9 times less than Tofu
Methionine 0% 94% 0.02mg 6 times less than Quinoa
Phenylalanine 0% 94% 0.05mg 12.8 times less than Egg
Valine 0% 94% 0.06mg 36.2 times less than Soybean
Histidine 0% 94% 0.03mg 27.7 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Saturated Fat 0% 82% 0.09g 67 times less than Beef
Monounsaturated Fat 0% 84% 0.05g 184.9 times less than Avocado
Polyunsaturated fat 0% 88% 0.06g 760.9 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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