Prunes nutrition: calories, carbs, GI, protein, fiber, fats
Plums, dried (prunes), uncooked
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 | 418 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 99 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:
4077IU of 5,000IU
82%
Vitamin E :
2.2mg of 15mg
15%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
3.1mg of 90mg
3.5%
Vitamin B1:
0.27mg of 1mg
22%
Vitamin B2:
0.97mg of 1mg
75%
Vitamin B3:
9.8mg of 16mg
61%
Vitamin B5:
2.2mg of 5mg
44%
Vitamin B6:
1.1mg of 1mg
82%
Folate:
21µg of 400µg
5.2%
Vitamin B12:
0µg of 2µg
0%
Choline:
53mg of 550mg
9.6%
Vitamin K:
311µg of 120µg
259%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 8%
3.8 g of 50 g
3.8 g (8% of DV )
Fats:
Daily Value: 1%
0.7 g of 65 g
0.7 g (1% of DV )
Carbs:
Daily Value: 37%
111.2 g of 300 g
111.2 g (37% of DV )
Water:
Daily Value: 3%
53.8 g of 2,000 g
53.8 g (3% of DV )
Other:
4.6 g
4.6 g
Protein quality breakdown
Tryptophan:
131mg of 280mg
47%
Threonine:
256mg of 1,050mg
24%
Isoleucine:
214mg of 1,400mg
15%
Leucine:
345mg of 2,730mg
13%
Lysine:
261mg of 2,100mg
12%
Methionine:
84mg of 1,050mg
8%
Phenylalanine:
271mg of 1,750mg
16%
Valine:
292mg of 1,820mg
16%
Histidine:
141mg of 700mg
20%
Fat type information
Saturated Fat:
0.15 g
Monounsaturated Fat:
0.09 g
Polyunsaturated fat:
0.11 g
Carbohydrate type breakdown
Starch:
8.9 g
Sucrose:
0.26 g
Glucose:
44 g
Fructose:
22 g
Lactose:
0 g
Maltose:
0.1 g
Galactose:
0 g
Fiber content ratio for Prunes
Sugar:
66 g
Fiber:
12 g
Other:
32 g
All nutrients for Prunes per selected serving size (1 cup, pitted - 174g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 418kcal | 21% | 40% |
5.1 times more than Orange
|
| Protein | 3.8g | 9% | 76% |
1.3 times less than Broccoli
|
| Fats | 0.66g | 1% | 83% |
87.7 times less than Cheese
|
| Vitamin C | 1mg | 1% | 46% |
88.3 times less than Lemon
|
| Carbs | 111g | 37% | 14% |
2.3 times more than Rice
|
| Net carbs | 99g | N/A | 15% |
Equal to Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 71mg | 17% | 25% |
3.4 times less than Almond
|
| Calcium | 75mg | 7% | 37% |
2.9 times less than Milk
|
| Potassium | 1274mg | 37% | 8% |
5 times more than Cucumber
|
| Iron | 1.6mg | 20% | 62% |
2.8 times less than Beef broiled
|
| Sugar | 66g | N/A | 26% |
4.3 times more than Coca-Cola
|
| Fiber | 12g | 49% | 14% |
3 times more than Orange
|
| Copper | 0.49mg | 54% | 26% |
2 times more than Shiitake
|
| Zinc | 0.77mg | 7% | 72% |
14.3 times less than Beef broiled
|
| Starch | 8.9g | 4% | 95% |
3 times less than Potato
|
| Phosphorus | 120mg | 17% | 72% |
2.6 times less than Chicken meat
|
| Sodium | 3.5mg | 0% | 96% |
245 times less than White Bread
|
| Vitamin A | 1359IU | 27% | 21% |
21.4 times less than Carrot
|
| Vitamin A RAE | 68µg | 8% | 37% | |
| Vitamin E | 0.75mg | 5% | 60% |
3.4 times less than Kiwifruit
|
| Selenium | 0.52µg | 1% | 92% | |
| Manganese | 0.52mg | 23% | 45% | |
| Vitamin B1 | 0.09mg | 7% | 71% |
5.2 times less than Pea raw
|
| Vitamin B2 | 0.32mg | 25% | 49% |
1.4 times more than Avocado
|
| Vitamin B3 | 3.3mg | 20% | 59% |
5.1 times less than Turkey meat
|
| Vitamin B5 | 0.73mg | 15% | 64% |
2.7 times less than Sunflower seed
|
| Vitamin B6 | 0.36mg | 27% | 48% |
1.7 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 104µg | 86% | 43% |
1.7 times less than Broccoli
|
| Folate | 7µg | 2% | 83% |
15.3 times less than Brussels sprout
|
| Saturated Fat | 0.15g | 1% | 82% |
67 times less than Beef broiled
|
| Choline | 18mg | 3% | 85% | |
| Monounsaturated Fat | 0.09g | N/A | 84% |
184.9 times less than Avocado
|
| Polyunsaturated fat | 0.11g | N/A | 88% |
760.9 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 91% |
12.2 times less than Chicken meat
|
| Threonine | 0.09mg | 0% | 94% |
14.7 times less than Beef broiled
|
| Isoleucine | 0.07mg | 0% | 95% |
22.3 times less than Salmon raw
|
| Leucine | 0.11mg | 0% | 95% |
36.8 times less than Tuna Bluefin
|
| Lysine | 0.09mg | 0% | 95% |
9 times less than Tofu
|
| Methionine | 0.03mg | 0% | 94% |
6 times less than Quinoa
|
| Phenylalanine | 0.09mg | 0% | 94% |
12.8 times less than Egg
|
| Valine | 0.1mg | 0% | 94% |
36.2 times less than Soybean raw
|
| Histidine | 0.05mg | 0% | 94% |
27.7 times less than Turkey meat
|
| Fructose | 22g | 27% | 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 418
% Daily Value*
1%
Total Fat
0.66g
0.7%
Saturated Fat 0.15g
0
Trans Fat
0g
0
Cholesterol 0mg
0.15%
Sodium 3.5mg
37%
Total Carbohydrate
111g
49%
Dietary Fiber
12g
Total Sugars 0g
Includes ? g Added Sugars
Protein
3.8g
Vitamin D
0mcg
0
Calcium
75mg
7.5%
Iron
1.6mg
20%
Potassium
1274mg
37%
*
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.