Plums, dried (prunes)
Category: Fruits & Fruit Juices Method: Uncooked
Nutrition Highlights
Serving Size
Calories
418
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 | 445 (100%) |
| Protein | 15 (3.6%) |
| Fat | 6.0 (1.4%) |
| Total | 418 (100%) |
Serving: 1 cup, pitted [174g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 111 (63.9%) |
| Water | 54 (30.9%) |
| Ash | 4.6 (2.6%) |
| Protein | 3.8 (2.2%) |
| Fat | 0.7 (0.4%) |
| Total | 174 (100%) |
Serving: 1 cup, pitted [174g]
Benefits
-
High in fiber which helps promote regularity and digestive health
-
Contain antioxidants that may help protect cells from damage and reduce risk of chronic diseases
-
Provide potassium which is important for heart health and muscle function
-
Are a good source of vitamin K which helps support bone health
-
May help control blood sugar levels and reduce risk of diabetes due to fiber and antioxidant content
Risks
-
High in calories and sugars. Dried plums contain natural sugars and are high in calories, so eating too many could contribute to weight gain or obesity
-
May cause digestive issues. Dried plums are high in sorbitol, a sugar alcohol that is not well absorbed in some people and can cause diarrhea, gas and bloating
-
High in potassium. Dried plums contain a significant amount of potassium which could be a concern for those on certain medications or with kidney problems
-
May interact with medications. The sugars and fiber in dried plums could potentially interact with certain medications being taken by lowering their absorption or increasing their excretion from the body
-
May cause tooth decay. Like most dried fruits, dried plums naturally stick to teeth after eating and their sugars can feed the bacteria that cause tooth decay, so dental hygiene is important
Additional Information
Plums, dried (prunes), uncooked, are a nutrient-dense fruit that offers numerous health benefits. These dried fruits are obtained by removing the water content from fresh plums, resulting in a concentrated source of essential nutrients. Prunes are known for their sweet taste and chewy texture, making them a popular choice for snacking and culinary purposes. Let's explore the nutritional benefits and potential risks associated with dried plums.
Nutritional Benefits:
1. Fiber: Dried plums are an excellent source of dietary fiber. A 1/4 cup serving provides about 3 grams of fiber, which is roughly 12% of the recommended daily intake. Fiber aids in digestion, promotes regular bowel movements, and helps maintain a healthy weight by promoting feelings of fullness.
2. Antioxidants: Prunes are rich in antioxidants, including phenolic compounds and vitamin C. These antioxidants help protect our cells from damage caused by harmful free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer.
3. Vitamins and Minerals: Dried plums are a good source of several essential vitamins and minerals. They are particularly high in vitamin K, which is crucial for blood clotting and bone health. Prunes also contain vitamin A, vitamin C, potassium, and manganese, which contribute to overall well-being.
4. Bone Health: The combination of vitamin K and potassium found in dried plums plays a significant role in maintaining healthy bones. Adequate vitamin K intake helps improve calcium absorption, while potassium helps prevent the loss of calcium through urine, reducing the risk of osteoporosis.
5. Digestive Health: Prunes have long been associated with promoting digestive health. Their high fiber content aids in preventing constipation by adding bulk to the stool and promoting regular bowel movements. Additionally, prunes contain natural compounds called sorbitol and dihydrophenylisatin, which have mild laxative effects.
Potential Risks:
1. High Sugar Content: While dried plums offer numerous health benefits, it is important to consume them in moderation due to their high sugar content. A 1/4 cup serving contains around 18 grams of sugar. Excessive sugar consumption can contribute to weight gain, dental issues, and an increased risk of chronic diseases such as diabetes and heart disease.
2. Caloric Density: Dried plums are energy-dense, meaning they contain a significant amount of calories in a small serving size. A 1/4 cup serving of prunes provides approximately 100 calories. If you are watching your calorie intake, it is essential to be mindful of portion sizes to avoid overconsumption.
3. Potential Allergies: Some individuals may be allergic to dried plums or have sensitivities to certain compounds found in prunes. If you experience any adverse reactions, such as itching, swelling, or difficulty breathing after consuming prunes, it is recommended to consult a healthcare professional.
In conclusion, dried plums, or prunes, offer several nutritional benefits, including fiber, antioxidants, vitamins, and minerals. They can support digestive health, contribute to bone health, and provide essential nutrients. However, it is important to consume them in moderation due to their high sugar content and caloric density. As with any food, individual allergies or sensitivities should be considered. Incorporating dried plums into a balanced diet can be a healthy choice, but portion control and overall dietary variety remain key for optimal nutrition.