Prune Puree: A Nutritional Overview
Prune puree is a versatile and nutrient-packed ingredient that adds both sweetness and a rich texture to a variety of dishes. Known for its high fiber content, prune puree offers a multitude of health benefits, including aiding digestion and supporting heart health. This ingredient is made by blending prunes, also called dried plums, into a smooth puree that retains the natural goodness of the fruit.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 257.0 kcal |
| Protein | 2.1 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.016 g |
| Carbohydrates | 65.1 g |
| Fiber | 3.3 g |
| Sugar | 39.0 g |
| Calcium | 31.0 mg |
| Iron | 2.8 mg |
| Magnesium | 0 mg |
| Phosphorus | 72.0 mg |
| Potassium | 852.0 mg |
| Sodium | 23.0 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 4.3 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.0 mg |
| Niacin (B3) | 2.5 mg |
| Vitamin B6 | 0.0 mg |
| Folate (B9) | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 100.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Prune puree is not just a sweet treat; it is also packed with a variety of vitamins and minerals that make it a valuable addition to your diet. Hereβs a closer look at some of the key nutrients found in prune puree:
-
High in Fiber: With 3.3g of dietary fiber per 100g, prune puree is an excellent source of soluble and insoluble fiber, which supports healthy digestion, helps regulate blood sugar levels, and promotes heart health.
-
Rich in Potassium: At 852 mg per 100g, prune puree provides a generous dose of potassium. This mineral is essential for maintaining proper muscle function, fluid balance, and heart health.
-
Iron and Calcium: Prune puree contains 2.8 mg of iron and 31 mg of calcium, contributing to healthy blood and bones. Iron is vital for oxygen transport in the blood, while calcium is crucial for maintaining strong bones and teeth.
-
Vitamin A: With 100 mcg of Vitamin A, prune puree supports vision, skin health, and immune function. This essential nutrient also plays a role in maintaining healthy mucus membranes.
-
Antioxidants: Prune puree contains Vitamin C (4.3 mg) and niacin (2.5 mg), both of which have antioxidant properties that help protect the body from oxidative stress and support overall cellular health.
Uses and Tips
Prune puree is a great ingredient for various culinary applications, particularly in baking and cooking. Here are some popular ways to incorporate prune puree into your meals:
-
Baking: Use prune puree as a healthier alternative to butter or oil in recipes like cakes, muffins, and cookies. Its natural sweetness can reduce the need for added sugars, and its moisture content helps keep baked goods soft and tender.
-
Smoothies: Add a spoonful of prune puree to your morning smoothie for a nutrient boost. It pairs wonderfully with banana, berries, and yogurt, providing a natural source of fiber and antioxidants.
-
Sauces and Dressings: Blend prune puree into savory sauces or dressings for a unique depth of flavor. Itβs especially good in marinades for meats or roasted vegetables.
-
Snacks and Desserts: Prune puree can be used to create fruit spreads, bars, or energy bites. Try combining it with nuts and seeds for a healthy, on-the-go snack.
Allergen Information & Dietary Preferences
-
Allergen Information: Prune puree is naturally free of common allergens such as gluten, dairy, nuts, and soy. It is suitable for most dietary restrictions, including vegan, vegetarian, and gluten-free diets.
-
Dietary Preferences: Prune puree is a fantastic option for anyone looking to add more fiber to their diet or reduce their intake of refined sugars. It is also suitable for people managing their weight or seeking to maintain a healthy digestive system.
Conclusion
Prune puree is a nutrient-dense ingredient that brings both health benefits and versatility to the kitchen. Packed with fiber, vitamins, and minerals, it supports digestion, heart health, and overall wellness. Whether youβre using it to sweeten baked goods, enrich smoothies, or create savory dishes, prune puree is a valuable addition to your pantry.
