Prunes (Prunus domestica) are dried fruits made of a variety of plums, the most common amongst which are the European plums. Prunes are known for their sweet taste and chewy texture and are either eaten raw or used in making desserts, sweet dishes, etc. The common varieties of prunes found commercially are Sutter, Tulare Giant, Moyer, Imperial, Italian, and Greengage. The entire process of making prunes by drying plums originated thousands of years ago, in a certain area very close to the Caspian Sea. Gradually, due to the intermingling of different cultures and civilizations, the fruit spread to different parts of Europe, where it became very famous. It was only during the middle part of the 19th century that the process of drying plums to produce prunes took place in California. Today, this region is one of the leading producers of this variety of dried fruit. A high source of vitamins and minerals, prunes are known for their medicinal effects on human health and hygiene. Given below is a Food Rating Chart which will help you to get a better idea about the high nutritional value of prunes.
Prunes Nutrition Facts
Amount of Prunes: 1 cup (pitted)
Total Weight of Prunes: 174 grams
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Nutrients
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Amount
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Basic Components
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Protein
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3.8 g
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Carbohydrates
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111 g
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Water
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53.8 g
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Ash
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4.6 g
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Calories
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Total Calories
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1750 KJ
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Calories From Fat
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23.0 KJ
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Calories From Carbohydrate
Calories From Protein
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1671 KJ
53.2 KJ
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Carbohydrates
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Dietary Fiber
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12.4 g
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Starch
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8.9 g
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Sugars
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66.3 g
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Glucose
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44303 mg
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Sucrose
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261 mg
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Fructose
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21664 mg
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Maltose
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104 mg
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Fats
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Total Fat
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0.7 g
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Saturated Fat
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0.2 g
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Mono Fat
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0.1 g
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Poly Fat
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0.1 g
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Vitamins
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Vitamin A
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1359 IU
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Vitamin A
Retinol Activity Equivalent
Alpha Carotene
Beta Carotene
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67.9 mcg
99.2 mcg
686 mcg
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Thiamin
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0.1 mg
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Riboflavin
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0.3 mg
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Niacin
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3.3 mg
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Vitamin B6
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0.4 mg
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Betaine
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0.7 mg
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Vitamin C
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1.0 mg
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Vitamin E (Alpha Tocopherol)
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0.7 mg
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Folate
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7.0 mcg
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Vitamin K
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104 mcg
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Pantothenic Acid
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0.7 mg
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Minerals
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Calcium
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74.8 mg
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Copper
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0.5 mg
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Iron
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1.6 mg
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Magnesium
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71.3 mg
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Manganese
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0.5 mg
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Phosphorus
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120 mg
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Potassium
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1274 mg
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Selenium
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0.5 mcg
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Sodium
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3.5 mg
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Zinc
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0.8 mg
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Saturated Fats
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16:0 Palmitic
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52.2 mg
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18:0 Stearic
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76.6 mg
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Mono Fats
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18:1 Oleic
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24.4 mg
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Poly Fats
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18:2 Linoleic
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76.6 mg
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18:3 Linolenic
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29.6 mg
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Other Fats
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Omega 3 Fatty Acids
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29.6 mg
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Omega 6 Fatty Acids
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76.6 mg
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Amino Acids
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Alanine
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115 mg
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Arginine
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64.4 mg
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Aspartate
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1394 mg
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Cystine
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19.1 mg
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Glutamate
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198 mg
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Glycine
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81.8 mg
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Histidine
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47.0 mg
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Isoleucine
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71.3 mg
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Leucine
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115 mg
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Lysine
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87.0 mg
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Methionine
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27.3 mg
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Phenylalanine
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181 mg
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Proline
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226 mg
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Serine
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103 mg
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Threonine
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85.3 mg
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Tryptophan
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43.5 mg
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Tyrosine
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36.5 mg
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Valine
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97.4 mg
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Buying & Storing Tips
- While purchasing prunes, always go for the varieties that are plump, shiny, free of moulds and relatively soft.
- It is always better to choose prunes when they have been kept in transparent containers, as this will enable you to evaluate their quality.
- In case the fruits have been packed in opaque containers, make sure that the container has been sealed tightly. This is to ensure that the fruits are fresh and there is no loss of any moisture content.
- Check for the presence of any form of preservatives, like sulfites, while purchasing the fruit. This is because certain people are sensitive to sulfites and may experience symptoms like rapid heartbeat, disorientation or headache.
- For storing prunes, place them in a cool, dark and dry room, in an airtight container. This way, they can be stored for several months.
- If you want to store prunes for a period of about 6 months, keep them in a tight container inside the refrigerator. This will keep them fresh and unspoiled.
