Fri. Aug 5th, 2022
    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
    Proximates
    Waterg172.93
    Energykcal265
    EnergykJ1111
    Proteing2.38
    Total lipid (fat)g0.4
    Ashg2.88
    Carbohydrate, by differenceg69.64
    Fiber, total dietaryg7.69
    Sugars, total including NLEAg61.95
    Minerals
    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
    Vitamins
    Vitamin C, total ascorbic acidmg7.2
    Thiaminmg0.06
    Riboflavinmg0.248
    Niacinmg1.793
    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
    Retinolμg0
    Carotene, betaμg429
    Carotene, alphaμg62
    Cryptoxanthin, betaμg101.68
    Vitamin A, IUIU848
    Lycopeneμg0
    Lutein + zeaxanthinμg161.2
    Vitamin E (alpha-tocopherol)mg0.47
    Vitamin E, addedmg0
    Vitamin D (D2 + D3)μg0
    Vitamin DIU0
    Vitamin K (phylloquinone)μg64.7
    Lipids
    Fatty acids, total saturatedg0.025
    4:0g0
    6:0g0
    8:0g0
    10:0g0
    12:0g0
    14:0g0
    16:0g0.02
    18:0g0.005
    Fatty acids, total monounsaturatedg0.198
    16:1 undifferentiatedg0.002
    18:1 undifferentiatedg0.196
    20:1g0
    22:1 undifferentiatedg0
    Fatty acids, total polyunsaturatedg0.064
    18:2 undifferentiatedg0.064
    18:3 undifferentiatedg0
    18:4g0
    20:4 undifferentiatedg0
    20:5 n-3 (EPA)g0
    22:5 n-3 (DPA)g0
    22:6 n-3 (DHA)g0
    Cholesterolmg0
    Other
    Alcohol, ethylg0
    Caffeinemg0
    Theobrominemg0

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

    Fromkilo
    calories
    (kcal)
    kilo
    joule
    (kJ)
    Carbohydrate250.71 048.92
    Fat3.3213.9
    Protein833.47
    Other3.3413.98
    Total265.361 110.27

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

    Photo credit: Cleverly Smart, PinterPandai