Dried Plums (Prunes) – Nutritional Information
Dried plums, commonly known as prunes, are not only a delicious snack but also a powerhouse of nutrients that provide numerous health benefits. These naturally sweet fruits are packed with essential vitamins and minerals, making them an excellent addition to any diet. Known for their high fiber content and potential digestive benefits, prunes also offer a rich source of antioxidants and nutrients that support bone health, heart health, and overall wellness.
Below is the detailed nutritional breakdown for dried plums (prunes):
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 240.0 kcal |
| Protein | 2.18 g |
| Total Fat | 0.38 g |
| Saturated Fat | 0.088 g |
| Carbohydrates | 63.88 g |
| Fiber | 7.1 g |
| Sugar | 38.13 g |
| Calcium | 43.0 mg |
| Iron | 0.93 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 69.0 mg |
| Potassium | 732.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.44 mg |
| Copper | 0.281 mcg |
| Manganese | 0.299 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 0.6 mg |
| Thiamine (B1) | 0.051 mg |
| Riboflavin (B2) | 0.186 mg |
| Niacin (B3) | 1.882 mg |
| Vitamin B6 | 0.205 mg |
| Folate (B9) | 4.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 39.0 mcg |
| Vitamin E | 0.43 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Dried plums (prunes) are naturally free of common allergens, such as gluten, dairy, nuts, and soy. However, those with specific sensitivities to dried fruits or sulfur may want to check for added preservatives, as some prunes may be treated with sulfur dioxide to maintain color and freshness.
Dietary Preferences
- Vegan-Friendly: Prunes are plant-based and can be consumed by individuals following a vegan or vegetarian diet.
- Gluten-Free: Naturally gluten-free, prunes are a great choice for those with celiac disease or gluten sensitivities.
- Diabetic-Friendly: While prunes are high in sugar, they have a low glycemic index, making them a better choice for people with diabetes in moderation.
- Low Fat: Prunes are a low-fat snack, making them suitable for those following a low-fat diet.
- High Fiber: Prunes are rich in dietary fiber, supporting digestive health and promoting regular bowel movements.
Health Benefits of Dried Plums (Prunes)
- Digestive Health: Prunes are renowned for their ability to promote healthy digestion due to their high fiber content. The soluble fiber in prunes helps regulate bowel movements and may prevent constipation.
- Bone Health: Rich in minerals like potassium, magnesium, and vitamin K, prunes contribute to stronger bones and may help prevent bone loss.
- Heart Health: The potassium and fiber in prunes help maintain healthy blood pressure and reduce cholesterol levels, promoting overall heart health.
- Antioxidant Properties: Prunes are rich in antioxidants, such as vitamin C and phenolic compounds, which help combat oxidative stress and reduce inflammation in the body.
How to Enjoy Dried Plums (Prunes)
- Snack: Enjoy prunes as a sweet and nutritious snack on their own.
- Smoothies: Add prunes to your morning smoothie for an extra dose of fiber and natural sweetness.
- Baking: Use prunes as a natural sweetener in baked goods like muffins, cakes, or energy bars.
- Salads: Chop prunes and add them to salads for a chewy texture and a hint of sweetness.
- Casseroles and Stews: Prunes pair wonderfully with savory dishes like stews and casseroles, adding depth and richness to the flavor profile.
Conclusion
Dried plums (prunes) are more than just a tasty snack – they are a nutritional powerhouse packed with fiber, antioxidants, and essential vitamins and minerals. Incorporating prunes into your diet can support your digestive health, improve heart health, and provide a natural source of energy. Whether you enjoy them as a snack, in baked goods, or added to savory dishes, prunes are a versatile and healthy addition to any meal plan.
