Nutrients in Prunes - Eating for Wellbeing

Prunes have the reputation of being very good for us, especially when it comes to our digestion. But there’s more to these wrinkly little gems than meets the eye. Let’s take a look at the nutrients in prunes, the role each plays in the body, and why prunes are so good for our health.

What are the nutrients in prunes?

Prunes are made by gently drying fresh plums until much of the water has been removed, resulting in a tender, wrinkled fruit with a dark purple colour.

A 30g serving of prunes (around three) will provide you with 72 calories. The vast majority of this energy is provided by carbohydrates, which make up about 96% of the fruit. (The remaining 4% is made up of protein (3%) and fat (1%).

Prunes are extremely low in fat at around 0.1g per serving. However they are very high in fibre, providing 8% of your daily requirement, or around 2.1g, in every 30g serving.

Alongside the macronutrients in prunes, you’ll also find plenty of healthy vitamins and minerals. These include potassium, calcium, magnesium and vitamins K, E and A.

In short, prunes pack a nutritional punch!

Macronutrients in prunes

In 100g

In a 30g serving

Calories

240

(12% DV)

(4% DV)

Fat

0.4g

(0% DV)

0.1g

(0% DV)

Saturated Fat

0.1g

(0% DV)

Cholesterol

0mg

(0% DV)

0mg

(0% DV)

Carbohydrate

63.9g

(21% DV)

19.2g

(6% DV)

Fibre

7.1g

(25% DV)

2.1g

(8% DV)

Sugars

38.1g

(76% DV)

11.4g

(23% DV)