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 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) |
Potassium ⓘHigher in Potassium content than 92% of foods
Fiber ⓘHigher in Fiber content than 86% of foods
Carbs ⓘHigher in Carbs content than 86% of foods
Net carbs ⓘHigher in Net carbs content than 85% of foods
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)
Source:
Check out our Glycemic index chart page for the full list.
Prunes Glycemic load (GL)
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.088 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.062 g
Carbohydrate type breakdown
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
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 Orange |
Protein | 2.18g | 5% | 76% | 1.3 times less than Broccoli |
Fats | 0.38g | 1% | 83% | 87.7 times less than Cheddar Cheese |
Vitamin C | 0.6mg | 1% | 46% | 88.3 times less than Lemon |
Net carbs | 56.78g | N/A | 15% | Equal to Chocolate |
Carbs | 63.88g | 21% | 14% | 2.3 times more than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 0.93mg | 12% | 62% | 2.8 times less than Beef |
Calcium | 43mg | 4% | 37% | 2.9 times less than Milk |
Potassium | 732mg | 22% | 8% | 5 times more than Cucumber |
Magnesium | 41mg | 10% | 25% | 3.4 times less than Almond |
Sugar | 38.13g | 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 |
Starch | 5.11g | 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 | 781IU | 16% | 21% | 21.4 times less than Carrot |
Vitamin A RAE | 39µg | 4% | 37% | |
Vitamin E | 0.43mg | 3% | 60% | 3.4 times less than Kiwifruit |
Selenium | 0.3µg | 1% | 92% | |
Manganese | 0.3mg | 13% | 45% | |
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 | 1.88mg | 12% | 59% | 5.1 times less than Turkey meat |
Vitamin B5 | 0.42mg | 8% | 64% | 2.7 times less than Sunflower seed |
Vitamin B6 | 0.21mg | 16% | 48% | 1.7 times more than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 59.5µg | 50% | 43% | 1.7 times less than Broccoli |
Folate | 4µg | 1% | 83% | 15.3 times less than Brussels sprout |
Saturated Fat | 0.09g | 0% | 82% | 67 times less than Beef |
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 |
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 | 12.45g | 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%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.