Prunes (dried plum) | Good Reasons to Eat Prunes + See the Nutritional Values

Prunes (dried plum) | Good Reasons to Eat Prunes + See the Nutritional Values

Good Reasons to Eat Prunes

A prune is a dried plum! Fresh, juiced or dried, plums are rich in anti-oxidants, iron and vitamins. Recognized for its benefits for intestinal transit, prunes have many other interesting health benefits. As a snack, dessert or cooked, it really has its place in a balanced diet.

Why prunes are good for your health?

Plum contains different provitamins A (carotenoids) as well as a small amount of group B vitamins and vitamin C. It also provides minerals: potassium, copper, phosphorus, iron, magnesium.
Its skin and flesh contain flavonoids, anti-oxidant phenolic compounds. Their proportions differ from one variety of plum to another. This fruit ranks among the richest in fiber (pectins and celluloses).

Prune is a slimming food

Low in calories (20 kcal), prune is a slimming ally, especially since it has a low glycemic index (40), which makes it an ideal snack to quench a little hunger without creating a blood sugar spike . Perfect appetite suppressant, it helps limit snacking and control hunger. Rich in fiber, it has a strong satiating power. Discover our prune recipes.

Prunes are a beauty food

Prunes contain a very wide range of minerals (iron, magnesium, potassium) and vitamins E, C and provitamin A which protect cells and trap free radicals responsible for cell degeneration. Prune therefore helps fight against aging and the loss of elasticity of the skin. It helps to limit wrinkles.

Prune is an anti-cholesterol ally

The daily consumption of prunes reduces the level of bad cholesterol (LDL) thus the risks of cardiovascular diseases. And as this fruit is a source of potassium and flavonoids, it naturally prevents the development of these pathologies.

Prunes are good for bone health

Prunes are rich in boron, a rare trace element, which, together with calcium and vitamin D present in this fruit, preserves bone health and helps fight osteoporosis. 50 grams of prunes provide 100% of the recommended daily intake of boron.

Prune is a digestible food good for constipation

Rich in soluble and insoluble fibers, prunes facilitate digestion and help fight constipation. 100 grams of prunes provide 60% of the recommended daily intake. Are plums as good as prunes for constipation? Fresh plums do not have much fiber, but dried plums – prunes – have as many as 12 g fiber per cup and are excellent for relieving constipation.

Prune is an energy food

Rich in glucose (45% of the carbohydrates in this fruit), prunes provide energy to the brain. It is therefore recommended in the event of an examination. A source of fructose (25%) and sorbitol (30%), prunes also provide the body with sugar which will be assimilated gradually. It is also recommended for athletes to avoid spikes in blood sugar and drops in tone, especially as it is rich in magnesium (45mg per 100 grams) essential for energy production and muscle contraction.

Prunes Nutritional Values

See how many nutrients in 0.25 kg (0.55 lbs) of Plums, dried (prunes), stewed, without added sugar (pitted)
Nutrient (find foods
rich in nutrients)
UnitValue /
248 g
Total lipid (fat)g0.4
Carbohydrate, by differenceg69.64
Fiber, total dietaryg7.69
Sugars, total including NLEAg61.95
Calcium, Camg47.1
Iron, Femg1.02
Magnesium, Mgmg44.6
Phosphorus, Pmg74.4
Potassium, Kmg796.1
Sodium, Namg2.5
Zinc, Znmg0.47
Copper, Cumg0.305
Manganese, Mnmg0.325
Selenium, Seμg0.2
Vitamin C, total ascorbic acidmg7.2
Pantothenic acidmg0.265
Vitamin B-6mg0.541
Folate, totalμg0
Folic acidμg0
Folate, foodμg0
Folate, DFEμg0
Choline, totalmg10.9
Vitamin B-12μg0
Vitamin B-12, addedμg0
Vitamin A, RAEμg42.2
Carotene, betaμg429
Carotene, alphaμg62
Cryptoxanthin, betaμg101.68
Vitamin A, IUIU848
Lutein + zeaxanthinμg161.2
Vitamin E (alpha-tocopherol)mg0.47
Vitamin E, addedmg0
Vitamin D (D2 + D3)μg0
Vitamin DIU0
Vitamin K (phylloquinone)μg64.7
Fatty acids, total saturatedg0.025
Fatty acids, total monounsaturatedg0.198
16:1 undifferentiatedg0.002
18:1 undifferentiatedg0.196
22:1 undifferentiatedg0
Fatty acids, total polyunsaturatedg0.064
18:2 undifferentiatedg0.064
18:3 undifferentiatedg0
20:4 undifferentiatedg0
20:5 n-3 (EPA)g0
22:5 n-3 (DPA)g0
22:6 n-3 (DHA)g0
Alcohol, ethylg0

See how many calories in 0.25 kg (0.55 lbs) of Plums, dried (prunes), stewed, without added sugar (pitted)

Carbohydrate250.71 048.92
Total265.361 110.27

Sources: Regents of the University of California, NCBI, Science Direct

Photo credit: Cleverly Smart, PinterPandai

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