Plums, dried (prunes)
Category: Fruits & Fruit Juices Method: Stewed Characteristics: With Added Sugar
Nutrition Highlights
Serving Size
Calories
308
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 326 (100%) |
| Protein | 11 (3.5%) |
| Fat | 4.9 (1.6%) |
| Total | 308 (100%) |
Serving: 1 cup, pitted [248g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 161 (65.1%) |
| Carbohydrate | 82 (32.9%) |
| Protein | 2.7 (1.1%) |
| Ash | 1.8 (0.7%) |
| Fat | 0.5 (0.2%) |
| Total | 248 (100%) |
Serving: 1 cup, pitted [248g]
Benefits
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High in fiber which aids digestion and promotes regularity
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Contain antioxidants that may help protect cells from damage and reduce risk of chronic diseases
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Provide vitamins K and C which support immune function and aid collagen production
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Sweetened with sugar which provides a source of quick energy
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Stewing softens fruit and makes it easier to eat, appealing to young children
Risks
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High in sugar and calories due to added sugar during processing. 100 grams of product contains 104 calories and 27 grams of sugar
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May cause a spike in blood sugar levels due to the high sugar content. This can be a risk for people with diabetes or prediabetes
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Frequent consumption can contribute to weight gain if not accounted for in daily calorie needs
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High in sorbitol which is a sugar alcohol that may cause digestive issues like gas and bloating in some people if consumed in large amounts
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Dried fruit lacks fiber compared to fresh fruit. Fiber helps slow digestion and the rise of blood sugar. Without fiber, the high sugar content is more readily absorbed
Additional Information
Plums, dried (prunes), stewed, with added sugar, can be a delicious and convenient snack option. However, it is important to understand both the nutritional benefits and risks associated with consuming this particular food product.
Nutritional Benefits:
1. Fiber: Dried plums, commonly known as prunes, are an excellent source of dietary fiber. A 1-cup serving of stewed prunes provides approximately 12 grams of fiber. Adequate fiber intake promotes healthy digestion, helps prevent constipation, and may contribute to weight management by promoting satiety.
2. Vitamin A: Prunes are rich in vitamin A, with a 1-cup serving providing about 1,400 international units (IU). Vitamin A is essential for maintaining healthy vision, supporting immune function, and promoting cellular growth and development.
3. Potassium: Stewed prunes are a good source of potassium, an essential mineral that plays a crucial role in maintaining proper heart and muscle function, regulating blood pressure, and supporting overall cardiovascular health.
4. Antioxidants: Prunes contain various antioxidants, including phenolic compounds and vitamin C, which help protect cells from damage caused by harmful free radicals. These antioxidants may also have anti-inflammatory properties and contribute to overall health and well-being.
Nutritional Risks:
1. Added Sugar: The inclusion of added sugar in stewed prunes can be a potential drawback. While it enhances the taste, excessive sugar consumption is associated with various health issues, including weight gain, increased risk of type 2 diabetes, and dental problems. It is essential to consume added sugars in moderation and be mindful of the overall sugar content in your diet.
2. Caloric Density: Dried plums, when stewed with added sugar, become more calorie-dense compared to fresh plums. This higher caloric density can be a concern for individuals aiming to manage their weight or those with specific dietary requirements. It is important to be mindful of portion sizes to avoid excessive calorie intake.
Tips for Consumption:
1. Moderation: Enjoying stewed prunes with added sugar in moderation can be a part of a balanced diet. Be mindful of portion sizes and consider incorporating them as an occasional treat rather than a daily indulgence.
2. Alternatives: If you are concerned about added sugars, you can opt for dried plums without added sugar or choose fresh plums as a healthier alternative. Fresh plums offer similar nutritional benefits while being lower in calories and sugar.
3. Homemade Preparation: Consider making your own stewed plums without adding excessive sugar. This way, you can control the amount of sweetener used and still enjoy the nutritional benefits of this fruit.
In conclusion, while stewed prunes with added sugar offer certain nutritional benefits such as fiber, vitamin A, potassium, and antioxidants, it is important to be mindful of the added sugar content and caloric density. Moderation and considering alternatives can help you enjoy the benefits of plums while minimizing potential risks associated with excessive sugar consumption.