Prunes nutrition: calories, carbs, GI, protein, fiber, fats
Plums, dried (prunes), uncooked
*all the values are displayed for the amount of 100 grams
What Do 240 Calories or 100 Grams of Prunes Look Like?
We measured how much 100 grams of prunes look like to show you their weight and calories. In the picture below, you can see that 12 prunes (without a core) make up the whole 100 grams or 240 calories. So, one prune (one serving size) is about 8.5 grams or 20 calories.
Important nutritional characteristics for Prunes
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
29 (low) |
| Glycemic load | 2 (low) |
| Calories ⓘ Calories for selected serving | 240 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 57 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 1 mg |
Prunes calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 240 | |
| Calories in 1 cup, pitted | 418 | 174 g |
| Calories in 1 prune, pitted | 23 | 9.5 g |
Prunes Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Prunes Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
2343IU of 5,000IU
47%
Vitamin E:
1.3mg of 15mg
8.6%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
1.8mg of 90mg
2%
Vitamin B1:
0.15mg of 1mg
13%
Vitamin B2:
0.56mg of 1mg
43%
Vitamin B3:
5.6mg of 16mg
35%
Vitamin B5:
1.3mg of 5mg
25%
Vitamin B6:
0.62mg of 1mg
47%
Folate:
12µg of 400µg
3%
Vitamin B12:
0µg of 2µg
0%
Choline:
30mg of 550mg
5.5%
Vitamin K:
179µg of 120µg
149%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 4%
2.2 g of 50 g
2.2 g (4% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 21%
63.9 g of 300 g
63.9 g (21% of DV )
Water:
Daily Value: 2%
30.9 g of 2,000 g
30.9 g (2% of DV )
Other:
2.6 g
2.6 g
Protein quality breakdown
Tryptophan:
75mg of 280mg
27%
Threonine:
147mg of 1,050mg
14%
Isoleucine:
123mg of 1,400mg
8.8%
Leucine:
198mg of 2,730mg
7.3%
Lysine:
150mg of 2,100mg
7.1%
Methionine:
48mg of 1,050mg
4.6%
Phenylalanine:
156mg of 1,750mg
8.9%
Valine:
168mg of 1,820mg
9.2%
Histidine:
81mg of 700mg
12%
Fat type information
Saturated Fat:
0.09 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.06 g
Carbohydrate type breakdown
Starch:
5.1 g
Sucrose:
0.15 g
Glucose:
25 g
Fructose:
12 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
Fiber content ratio for Prunes
Sugar:
38 g
Fiber:
7.1 g
Other:
19 g
All nutrients for Prunes per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 240kcal | 12% | 40% |
5.1 times more than Orange
|
| Protein | 2.2g | 5% | 76% |
1.3 times less than Broccoli
|
| Fats | 0.38g | 1% | 83% |
87.7 times less than Cheese
|
| Vitamin C | 0.6mg | 1% | 46% |
88.3 times less than Lemon
|
| Net carbs | 57g | N/A | 15% |
Equal to Chocolate
|
| Carbs | 64g | 21% | 14% |
2.3 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 41mg | 10% | 25% |
3.4 times less than Almonds
|
| Calcium | 43mg | 4% | 37% |
2.9 times less than Milk
|
| Potassium | 732mg | 22% | 8% |
5 times more than Cucumber
|
| Iron | 0.93mg | 12% | 62% |
2.8 times less than Beef broiled
|
| Sugar | 38g | N/A | 26% |
4.3 times more than Coca-Cola
|
| Fiber | 7.1g | 28% | 14% |
3 times more than Orange
|
| Copper | 0.28mg | 31% | 26% |
2 times more than Shiitake
|
| Zinc | 0.44mg | 4% | 72% |
14.3 times less than Beef broiled
|
| Starch | 5.1g | 2% | 95% |
3 times less than Potato
|
| Phosphorus | 69mg | 10% | 72% |
2.6 times less than Chicken meat
|
| Sodium | 2mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 39µg | 4% | 37% | |
| Vitamin E | 0.43mg | 3% | 60% |
3.4 times less than Kiwi
|
| Manganese | 0.3mg | 13% | 45% | |
| Selenium | 0.3µg | 1% | 92% | |
| Vitamin B1 | 0.05mg | 4% | 71% |
5.2 times less than Pea raw
|
| Vitamin B2 | 0.19mg | 14% | 49% |
1.4 times more than Avocado
|
| Vitamin B3 | 1.9mg | 12% | 59% |
5.1 times less than Turkey meat
|
| Vitamin B5 | 0.42mg | 8% | 64% |
2.7 times less than Sunflower seeds
|
| Vitamin B6 | 0.21mg | 16% | 48% |
1.7 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 60µg | 50% | 43% |
1.7 times less than Broccoli
|
| Folate | 4µg | 1% | 83% |
15.3 times less than Brussels sprouts
|
| Choline | 10mg | 2% | 85% | |
| Saturated Fat | 0.09g | 0% | 82% |
67 times less than Beef broiled
|
| Monounsaturated Fat | 0.05g | N/A | 84% |
184.9 times less than Avocado
|
| Polyunsaturated fat | 0.06g | N/A | 88% |
760.9 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 91% |
12.2 times less than Chicken meat
|
| Threonine | 0.05mg | 0% | 94% |
14.7 times less than Beef broiled
|
| Isoleucine | 0.04mg | 0% | 95% |
22.3 times less than Salmon raw
|
| Leucine | 0.07mg | 0% | 95% |
36.8 times less than Tuna Bluefin
|
| Lysine | 0.05mg | 0% | 95% |
9 times less than Tofu
|
| Methionine | 0.02mg | 0% | 94% |
6 times less than Quinoa
|
| Phenylalanine | 0.05mg | 0% | 94% |
12.8 times less than Egg
|
| Valine | 0.06mg | 0% | 94% |
36.2 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 94% |
27.7 times less than Turkey meat
|
| Fructose | 12g | 16% | 80% |
2.1 times more than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 240
% Daily Value*
0.58%
Total Fat
0.38g
0.4%
Saturated Fat 0.09g
0
Trans Fat
0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
21%
Total Carbohydrate
64g
28%
Dietary Fiber
7.1g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2.2g
Vitamin D
0mcg
0
Calcium
43mg
4.3%
Iron
0.93mg
12%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
Prunes nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.