Plums, dried (prunes)
Category: Fruits & Fruit Juices Method: Stewed Characteristics: Without Added Sugar
Nutrition Highlights
Serving Size
Calories
266
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 | 279 (100%) |
| Protein | 9.5 (3.6%) |
| Fat | 3.6 (1.3%) |
| Total | 266 (100%) |
Serving: 1 cup, pitted [248g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 173 (69.7%) |
| Carbohydrate | 70 (28.1%) |
| Ash | 2.9 (1.2%) |
| Protein | 2.4 (1.0%) |
| Fat | 0.4 (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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Rich in vitamins K and C which support immune function and help produce collagen
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Provide potassium to help balance sodium levels and maintain healthy blood pressure
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Naturally sweet with no added sugar making them a healthier snack option
Risks
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High in natural sugars. Dried plums contain natural sugars like fructose which can contribute to weight gain and diabetes risk if consumed in large amounts
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May cause digestive issues. Dried plums are high in sorbitol which is a sugar alcohol that can cause gas, bloating and diarrhea in some people
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May interact with medications. The sorbitol in dried plums can interfere with absorption of some medications if taken around the same time
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High in calories. Dried plums are high in calories due to their high sugar content. 100 grams of dried plums contains about 300 calories
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May cause tooth decay. The natural sugars in dried plums can feed the bacteria in the mouth and increase risk of cavities if consumed without dental hygiene
Additional Information
Plums, dried (prunes), stewed, without added sugar, are a highly nutritious food that offer a range of health benefits. These delicious dried fruits are obtained by removing the water content from fresh plums, resulting in a concentrated source of nutrients. Let's explore the nutritional benefits and potential risks associated with this specific food product.
Starting with the nutritional benefits, dried plums are an excellent source of dietary fiber. Fiber plays a crucial role in maintaining proper digestive health by promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. A 1-cup serving of stewed, unsweetened prunes contains approximately 7.7 grams of fiber, which is about 30% of the recommended daily intake for adults.
Furthermore, dried plums are rich in antioxidants, including phenolic compounds and vitamin C. Antioxidants help protect the body against oxidative stress, which can lead to chronic diseases such as heart disease and certain types of cancer. These compounds also support a healthy immune system and contribute to the maintenance of healthy skin.
Additionally, prunes are a good source of several essential vitamins and minerals. They are particularly rich in vitamin K, which plays a vital role in blood clotting and bone health. A 1-cup serving of stewed, unsweetened prunes provides approximately 103 micrograms of vitamin K, which exceeds the recommended daily intake for adults. Prunes also contain potassium, a mineral that helps regulate blood pressure and supports proper muscle and nerve function.
Despite their numerous nutritional benefits, it is important to be aware of potential risks associated with consuming dried plums. Firstly, due to their high fiber content, overconsumption of prunes can lead to digestive discomfort, such as bloating or gas. It is recommended to introduce them gradually into the diet and drink plenty of water to aid digestion.
Moreover, dried plums are relatively high in natural sugars, even without added sugar. While these sugars are naturally occurring and accompanied by fiber, they can still contribute to an increase in blood sugar levels, especially for individuals with diabetes or those who are sensitive to sugar. Therefore, moderation is key when incorporating prunes into a balanced diet.
Lastly, prunes are a source of energy-dense calories. While they offer valuable nutrients, it's important to consume them in appropriate portions to avoid excessive calorie intake, which could lead to weight gain if not balanced with physical activity and other dietary considerations.
In conclusion, dried plums, specifically stewed prunes without added sugar, provide a variety of nutritional benefits. They are an excellent source of dietary fiber, antioxidants, and essential vitamins and minerals. However, it is important to consume them in moderation, especially for individuals with specific dietary concerns such as diabetes or weight management. By incorporating dried plums into a well-rounded diet, individuals can enjoy their nutritional advantages while being mindful of potential risks.