Prune puree
Category: Fruits & Fruit Juices
Nutrition Highlights
Serving Size
Calories
93
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 | 94 (100%) |
| Protein | 3.0 (3.3%) |
| Fat | 0.6 (0.7%) |
| Total | 93 (100%) |
Serving: 2 tbsp [36g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 23 (65.1%) |
| Water | 11 (30.0%) |
| Ash | 0.9 (2.6%) |
| Protein | 0.8 (2.1%) |
| Fat | 0.07 (0.2%) |
| Total | 36 (100%) |
Serving: 2 tbsp [36g]
Benefits
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High in fiber which helps promote regularity and digestive health
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Contains sorbitol which acts as a natural laxative
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Rich in antioxidants that protect cells from damage
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May help lower cholesterol levels and reduce risk of heart disease
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Provides vitamins K and C which support immune function
Risks
-
High in natural sugars which can contribute extra calories if consumed in large amounts
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May cause digestive issues like diarrhea or gas in some individuals due to its high sorbitol content
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Can act as a laxative if consumed in large quantities by some people
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Contains no protein or other important nutrients besides vitamins and minerals
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May interact adversely with some medications due to its laxative effects
Additional Information
Prune puree, made from pureed prunes, is a versatile food product that offers numerous nutritional benefits. Prunes, which are dried plums, are known for their rich flavor and sticky texture. Prune puree is commonly used as a natural sweetener or a substitute for fat in various recipes. Let's explore the primary attribute and additional secondary attributes of prune puree to understand its nutritional benefits and potential risks.
Primary Attribute: Fiber-rich
Prune puree is an excellent source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system and preventing constipation. A single serving of prune puree, about ¼ cup, contains approximately 3 grams of fiber. This contributes to the recommended daily intake of fiber, which is around 25-38 grams for adults. Adequate fiber intake aids in regulating blood sugar levels, reducing cholesterol levels, and promoting satiety, which can be beneficial for weight management.
Secondary Attributes:
1. Antioxidant-rich: Prune puree contains high levels of antioxidants, particularly phenolic compounds. These antioxidants help protect the body's cells from damage caused by harmful free radicals. Antioxidants also play a role in reducing the risk of chronic diseases, such as heart disease and certain types of cancer.
2. Nutrient-dense: Prune puree is a good source of essential vitamins and minerals. It contains significant amounts of vitamin K, which is important for blood clotting and bone health. Prune puree also provides vitamin A, vitamin C, potassium, and manganese. These nutrients contribute to maintaining a healthy immune system, supporting proper nerve function, and promoting overall well-being.
3. Natural laxative: Due to its high fiber content and sorbitol, a natural sugar alcohol, prune puree is often used as a natural laxative. Sorbitol has a mild laxative effect, helping to soften stools and promote regular bowel movements. However, it is important to consume prune puree in moderation to avoid excessive laxative effects, which may lead to diarrhea or stomach discomfort.
4. Natural sweetener: Prune puree serves as a healthier alternative to refined sugars or artificial sweeteners. It provides natural sweetness to recipes while adding a subtle fruity flavor. Replacing sugar or fats with prune puree in baked goods can reduce the overall calorie content and increase the fiber and nutrient density of the final product.
Potential Risks:
1. High sugar content: While prune puree offers natural sweetness, it is important to note that it contains a significant amount of natural sugars. Therefore, individuals with diabetes or those closely monitoring their blood sugar levels should consume prune puree in moderation and consider its impact on their overall carbohydrate intake.
2. Caloric density: Prune puree is relatively high in calories compared to fresh prunes due to its concentrated form. Therefore, individuals aiming to manage their weight or limit calorie intake should be mindful of portion sizes when incorporating prune puree into their diet.
In summary, prune puree is a fiber-rich food product that offers numerous nutritional benefits. Its primary attribute is its high fiber content, which aids in digestion and promotes satiety. Additionally, prune puree contains antioxidants, essential vitamins, and minerals. It serves as a natural laxative and can be used as a healthier sweetener alternative. However, individuals should be cautious of its high sugar content and caloric density. As with any food, moderation and balance are key to enjoying the nutritional benefits of prune puree while maintaining a healthy diet.