Calories in Prunes
Prunes are basically dried version of European plums, known not only for their sticky chewy texture but also for their nutritional benefits. Belonging to the plum species Prunus domestica, prunes are usually oval in shape and have an easy to remove pit. The process of drying plums to produce prunes started somewhere in mid 19th century in California, which is also now the leading producer of prunes. However, today prunes are grown worldwide and are savored by people across the world. Prunes cannot be eaten raw but are commonly used in many desserts and sweet recipes. Like other dried fruits, prunes are available all around the year.
Calories Present in Prunes
Calories in prunes mainly depends upon its serving size, hence, check out the below given prunes calories as per their serving sizes.
| Serving Size | Calories |
| 1 prune | 20 |
| 1 oz, with pits | 60 |
| 100 g | 240 |
| 1 cup, with pits | 386 |
| 1 cup pitted | 408 |
| 1 cup, NFS | 408 |
Prunes Nutritional Facts
Prunes contain various vitamins and minerals, especially, its juice, which is prepared by softening the prunes through steaming and then extracting the pulp to create a watery puree, is equally rich in a wide variety of nutrients. Prune juice contain the natural laxative dihydrophenylisatin which helps in treating constipation and other intestinal problems. Also being high in antioxidants and dietary fiber, and low in saturated fat and cholesterol, prune has numerous positive effects on the body. Apart from these, below listed are some other prunes nutritional facts.
| Nutrients | Nutritional Value per 100 gm |
| Vitamin A | 1,890 I.U. |
| Thiamine | 10 mg |
| Riboflavin | 16 mg |
| Niacin | 1.7 mg |
| Vitamin C | 3 mg |
| Calcium | 11 mg |
| Iron | 7 mg |
| Phosphorus | 85 mg |
| Potassium | 810 mg |
| Fat | 6 gm |
| Carbohydrates | 71 gm |
| Protein | 2.3 gm |
Prunes Health Benefits
Being a good source of antioxidants, phytonutrients (neochlorogenic and chlorogenic acid) and carotenoids, prunes offer numerous health benefits, of which some are given below.
- The antioxidants present in prunes benefit by preventing the free radical damage caused to the fats cells in the body. Since these cells are essential for normal brain development, prunes are quite effective in neutralizing a particular harmful oxygen radical called superoxide anion radical, which can cause damage to these fat cells.
- Being high in vitamin A and beta carotene, these dried fruits help to maintain healthy eyesight and also fight various skin disorders like acne, early aging, spots, etc. hence, giving a clear, smooth and radiating skin.
- Prunes are also a good source of an essential mineral called potassium, which benefits by maintaining the normal blood pressure level and even reducing water retention in the body. They improve the cardiovascular health by preventing the risks of high blood pressure, stroke and atherosclerosis.
- The soluble fibers present in prunes helps normalizing the blood sugar levels and controlling the body weight. These fibers reduce the rate at which the food leaves the stomach and slow down the absorption of glucose in the body. Hence, they also enhance insulin sensitivity and minimize the chances of type 2 diabetes. The soluble fibers in the prunes gives a feeling of stomach fullness, which keeps the person from overeating and gaining weight. Apart from these, the soluble fibers also help lower cholesterol levels by binding to bile acids and excreting them from the body through feces.
- Prunes' insoluble fibers help maintain a healthy colon and prevent constipation. These soluble fibers ferment to produce a short-chain fatty acid called butyric acid in the intestine that acts as a fuel for the intestinal cells and helps maintain normal bowel movements.
- Being rich in dietary fiber and iron, prunes help women against developing breast cancer, especially, those who are going through their menopause.
