The high nutritional value and the resultant health benefits of prunes have been known over centuries. Read on to explore nutrition facts on prunes.

Nutritional Value Of Prunes

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
 
Nutrients
Amount
Basic Components
 
Protein 
3.8 g
Carbohydrates
111 g
Water
53.8 g
Ash
4.6 g
Calories
 
Total Calories
1750 KJ
Calories From Fat
23.0 KJ
Calories From Carbohydrate
Calories From Protein
1671 KJ
53.2 KJ
Carbohydrates
 
Dietary Fiber
12.4 g
Starch
8.9 g
Sugars
66.3 g
 Glucose
44303 mg
 Sucrose
261 mg
 Fructose
21664 mg
 Maltose
104 mg
Fats
 
Total Fat
0.7 g
Saturated Fat
0.2 g
Mono Fat
0.1 g
Poly Fat 
0.1 g
Vitamins
 
Vitamin A
1359 IU
Vitamin A
Retinol Activity Equivalent
Alpha Carotene
Beta Carotene
 
67.9 mcg
99.2 mcg
686 mcg
Thiamin
0.1 mg
Riboflavin
0.3 mg
Niacin
3.3 mg
Vitamin B6
0.4 mg
Betaine
0.7 mg
Vitamin C
1.0 mg
Vitamin E (Alpha Tocopherol)
0.7 mg
Folate
7.0 mcg
Vitamin K
104 mcg
Pantothenic Acid
0.7 mg
Minerals
 
Calcium
74.8 mg
Copper
0.5 mg
Iron
1.6 mg
Magnesium
71.3 mg
Manganese
0.5 mg
Phosphorus
120 mg
Potassium
1274 mg
Selenium
0.5 mcg
Sodium
3.5 mg
Zinc
0.8 mg
Saturated Fats
 
16:0 Palmitic
52.2 mg
18:0 Stearic
76.6 mg
Mono Fats
 
18:1 Oleic
24.4 mg
Poly Fats
 
18:2 Linoleic
76.6 mg
18:3 Linolenic
29.6 mg
Other Fats
 
Omega 3 Fatty Acids
29.6 mg
Omega 6 Fatty Acids
76.6 mg
Amino Acids
 
Alanine
115 mg
Arginine
64.4 mg
Aspartate
1394 mg
Cystine
19.1 mg
Glutamate
198 mg
Glycine
81.8 mg
Histidine
47.0 mg
Isoleucine
71.3 mg
Leucine
115 mg
Lysine
87.0 mg
Methionine
27.3 mg
Phenylalanine
181 mg
Proline
226 mg
Serine
103 mg
Threonine
85.3 mg
Tryptophan
43.5 mg
Tyrosine
36.5 mg
Valine
97.4 mg
 
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.

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