"Eating 100 g of prunes a day contributes to normal bowel function and may also help overall digestive health"
Eating 100 g of prunes a day contributes to normal bowel function and may also help overall digestive health(1). Prunes have also been linked to the prevention and reversal of bone loss, especially in postmenopausal women(2).
They’re also high in fiber, potassium, vitamin A and vitamin K, which contributes to normal blood clotting and the maintenance of normal bones (1,3,4).
Be inspired to add them into your diet with our prune recipes.
Nutrient
Units
Value per 100gr
Value per 28gr, 1 oz (1 handful)
Proximates
Water
g
30.92
8.77
Energy
kcal
240
68.04
Energy
kJ
1006
285.2
Nutrient
Units
Value per 100gr
Value per 28gr, 1 oz (1 handful)
Proximates
Water
g
30.92
8.77
Energy
kcal
240
68.04
Energy
kJ
1006
285.2
Protein
g
2.18
0.61
Total lipid (fat)
g
0.38
0.11
Ash
g
2.64
0.74
Carbohydrate, by difference
g
63.88
18.11
Fiber, total dietary
g
7.1
2.0
Sugars, total
g
38.13
10.81
Sucrose
g
0.15
0.04
Glucose (dextrose)
g
25.46
7.22
Fructose
g
12.45
3.53
Lactose , by difference
g
0.00
0.00
Maltose
g
0.06
0.02
Galactose
g
0.00
0.00
Starch
g
5.11
1.45
Minerals
Calcium, Ca 1
mg
43
12
Iron, Fe
mg
0.93
0.26
Magnesium, Mg
mg
41
12
Phosphorus, P
mg
69
19.5
Potassium, K
mg
732
207.5
Sodium, Na
mg
2
0.57
Zinc, Zn
mg
0.44
0.12
Copper, Cu
mg
0.281
0.079
Manganese, Mn
mg
0.299
0.084
Selenium, Se
µg
0.3
0.085
Fluoride, F
µg
4.0
1.1
Vitamins
Vitamin C, total ascorbic acid
mg
0.6
0.2
Thiamin
mg
0.051
0.014
Riboflavin
mg
0.186
0.052
Niacin
mg
1.882
0.534
Pantothenic acid
mg
0.422
0.119
Vitamin B-6
mg
0.205
0.058
Folate, total
µg
4
1
Folic acid
µg
0.0
0.0
Folate, food
µg
4
1
Folate, DFE
µg
4
1
Choline, total
mg
10.1
2.8
Betaine
mg
0.4
0.1
Vitamin B-12
µg
0.00
0.00
Vitamin B-12, added
µg
0.00
0.00
Vitamin A, RAE
µg
39
11
Retinol
µg
0.0
0.0
Carotene, beta
µg
394
111.7
Carotene, alpha
µg
57
16
Cryptoxanthin, beta
µg
93
26
Vitamin A, IU
IU
781
221.4
Lycopene
µg
0.0
0.0
Lutein + zeaxanthin
µg
148
42
Vitamin E (alpha-tocopherol)
mg
0.43
0.12
Vitamin E, added
mg
0.00
0.00
Tocopherol, beta
mg
0.00
0.00
Tocopherol, gamma
mg
0.02
0.01
Tocopherol, delta
mg
0.00
0.00
Vitamin D (D2 + D3)
µg
0.0
0.0
Vitamin D
IU
0.0
0.0
Vitamin K (phylloquinone)
µg
59.5
16.8
Lipids
17:0
g
0.000
0.000
Fatty acids, total saturated
g
0.088
0.025
8:0
g
0.007
0.002
14:0
g
0.000
0.000
10:0
g
0.005
0.001
4:0
g
0.000
0.000
18:0
g
0.044
0.012
15:0
g
0.000
0.000
12:0
g
0.001
0.000
6:0
g
0.000
0.000
16:0
g
0.030
0.008
20:0
g
0.001
0.000
22:0
g
0.001
0.000
Fatty acids, total monounsaturated
g
0.053
0.015
14:1
g
0.000
0.000
15:1
g
0.000
0.000
16:1 undifferentiated
g
0.039
0.011
17:1
g
0.000
0.000
18:1 undifferentiated
g
0.014
0.004
20:1
g
0.000
0.000
22:1 undifferentiated
g
0.000
0.000
Fatty acids, total polyunsaturated
g
0.062
0.017
18:2 undifferentiated
g
0.044
0.012
18:3 undifferentiated
g
0.017
0.005
18:3 n-6 c,c,c
g
0.000
0.000
18:4
g
0.000
0.000
20:2 n-6 c,c
g
0.000
0.000
20:3 undifferentiated
g
0.000
0.000
20:4 undifferentiated
g
0.000
0.000
20:5 n-3 (EPA)
g
0.000
0.000
22:5 n-3 (DPA)
g
0.000
0.000
22:6 n-3 (DHA)
g
0.000
0.000
Cholesterol
mg
0.0
0.0
Amino Acids
Tryptophan
g
0.025
0.007
Threonine
g
0.049
0.014
Isoleucine
g
0.041
0.012
Leucine
g
0.066
0.019
Lysine
g
0.050
0.014
Methionine
g
0.016
0.004
Cystine
g
0.011
0.003
Phenylalanine
g
0.052
0.015
Tyrosine
g
0.021
0.006
Valine
g
0.056
0.016
Arginine
g
0.037
0.010
Histidine
g
0.027
0.008
Alanine
g
0.066
0.019
Aspartic acid
g
0.801
0.227
Glutamic acid
g
0.114
0.032
Glycine
g
0.047
0.013
Prolin
g
0.130
0.037
Serine
g
0.059
0.017
Others
Alcohol, ethyl
g
0.0
0.0
Caffeine
mg
0.0
0.0
Theobromine
mg
0.0
0.0
Source: National Nutrient Database for Standard Reference Legacy Release April, 2018, NDB No: 09291, g = gram mg = milligram mcg = microgram IU = International Unit
References:
1.Commission Regulation (EU) No 432/2012 of 16 May 2012.
2.Hooshmand, S., Chai, S. C., Saadat, R. L., Payton, M. E., Brummel-Smith, K., & Arjmandi, B. H. (2011). Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 106(6), 923.
3.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
4.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
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