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Prunes nutrition, glycemic index, calories, net carbs & more

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

Important nutritional characteristics for Prunes

Prunes
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
29 (low)
Glycemic load 2 (low)
Calories ⓘ Calories per 100-gram serving 240
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 56.78 grams
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)
TOP 8% Potassium ⓘHigher in Potassium content than 92% of foods
TOP 14% Fiber ⓘHigher in Fiber content than 86% of foods
TOP 14% Carbs ⓘHigher in Carbs content than 86% of foods
TOP 15% Net carbs ⓘHigher in Net carbs content than 85% of foods
TOP 21% Vitamin A ⓘHigher in Vitamin A content than 79% of foods

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)

29

Prunes Glycemic load (GL)

2

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%

Macronutrients chart

3% 63% 30% 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

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

43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g

Carbohydrate type breakdown

12% 59% 29%
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 Prunes

60% 11% 29%
Sugar: 38.13 g
Fiber: 7.1 g
Other: 18.65 g

All nutrients for Prunes per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 240kcal 12% 40% 5.1 times more than OrangeOrange
Protein 2.18g 5% 76% 1.3 times less than BroccoliBroccoli
Fats 0.38g 1% 83% 87.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.6mg 1% 46% 88.3 times less than LemonLemon
Net carbs 56.78g N/A 15% Equal to ChocolateChocolate
Carbs 63.88g 21% 14% 2.3 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.93mg 12% 62% 2.8 times less than BeefBeef
Calcium 43mg 4% 37% 2.9 times less than MilkMilk
Potassium 732mg 22% 8% 5 times more than CucumberCucumber
Magnesium 41mg 10% 25% 3.4 times less than AlmondAlmond
Sugar 38.13g N/A 26% 4.3 times more than Coca-ColaCoca-Cola
Fiber 7.1g 28% 14% 3 times more than OrangeOrange
Copper 0.28mg 31% 26% 2 times more than ShiitakeShiitake
Zinc 0.44mg 4% 72% 14.3 times less than BeefBeef
Starch 5.11g 2% 95% 3 times less than PotatoPotato
Phosphorus 69mg 10% 72% 2.6 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 781IU 16% 21% 21.4 times less than CarrotCarrot
Vitamin A RAE 39µg 4% 37%
Vitamin E 0.43mg 3% 60% 3.4 times less than KiwifruitKiwifruit
Selenium 0.3µg 1% 92%
Manganese 0.3mg 13% 45%
Vitamin B1 0.05mg 4% 71% 5.2 times less than Pea rawPea raw
Vitamin B2 0.19mg 14% 49% 1.4 times more than AvocadoAvocado
Vitamin B3 1.88mg 12% 59% 5.1 times less than Turkey meatTurkey meat
Vitamin B5 0.42mg 8% 64% 2.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.21mg 16% 48% 1.7 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 59.5µg 50% 43% 1.7 times less than BroccoliBroccoli
Folate 4µg 1% 83% 15.3 times less than Brussels sproutBrussels sprout
Saturated Fat 0.09g 0% 82% 67 times less than BeefBeef
Monounsaturated Fat 0.05g N/A 84% 184.9 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 88% 760.9 times less than WalnutWalnut
Tryptophan 0.03mg 0% 91% 12.2 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 94% 14.7 times less than BeefBeef
Isoleucine 0.04mg 0% 95% 22.3 times less than Salmon rawSalmon raw
Leucine 0.07mg 0% 95% 36.8 times less than TunaTuna
Lysine 0.05mg 0% 95% 9 times less than TofuTofu
Methionine 0.02mg 0% 94% 6 times less than QuinoaQuinoa
Phenylalanine 0.05mg 0% 94% 12.8 times less than EggEgg
Valine 0.06mg 0% 94% 36.2 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 94% 27.7 times less than Turkey meatTurkey meat
Fructose 12.45g 16% 80% 2.1 times more than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
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 ______________
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Prunes nutrition infographic

Prunes nutrition infographic
Infographic link

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.