Prunes, solids and liquids
Category: Fruits & Fruit Juices State: Canned, Heavy Syrup Pack
Nutrition Highlights
Serving Size
Calories
246
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 | 260 (100%) |
| Protein | 8.1 (3.3%) |
| Fat | 4.2 (1.7%) |
| Total | 246 (100%) |
Serving: 1 cup [234g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 165 (70.7%) |
| Carbohydrate | 65 (27.8%) |
| Protein | 2.0 (0.9%) |
| Ash | 1.1 (0.5%) |
| Fat | 0.5 (0.2%) |
| Total | 234 (100%) |
Serving: 1 cup [234g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants that may help protect cells from damage
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Rich in vitamins K and B6 which help support immune function and red blood cell production
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Provide potassium which is important for heart health and muscle function
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May help regulate bowel movements and relieve constipation due to fiber and sorbitol content
Risks
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High in sugar and calories due to the heavy syrup used for packing. The syrup contains added sugars
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May cause a spike in blood sugar levels followed by a crash for people with diabetes or prediabetes
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Excess consumption could lead to weight gain over time if not accounted for as part of daily calorie needs
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Frequent consumption may increase risk of dental cavities due to sugar content of syrup
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Syrup contains no nutritional value and dilutes any benefits from fruit
Additional Information
Prunes, canned, heavy syrup pack, solids and liquids, are a popular food product that offers several nutritional benefits. Prunes, also known as dried plums, are a concentrated source of nutrients and are often consumed for their potential health benefits. However, it is important to note that the heavy syrup pack and added sugars in the canned version may pose some risks if consumed excessively.
Starting with the nutritional benefits, prunes are rich in dietary fiber. A half-cup serving of prunes provides around 6 grams of fiber, which is approximately 24% of the recommended daily intake. Fiber plays a crucial role in maintaining digestive health by promoting regular bowel movements and preventing constipation. It also helps control blood sugar levels, lowers cholesterol levels, and aids in weight management.
Prunes are also packed with essential vitamins and minerals. They are a good source of vitamin K, which is vital for blood clotting and bone health. Prunes also contain vitamin A, vitamin C, and several B vitamins, including thiamin, riboflavin, niacin, and vitamin B6. These vitamins are important for energy production, immune function, and overall well-being.
Furthermore, prunes are known for their high antioxidant content. Antioxidants help protect the body against oxidative stress caused by free radicals, which can lead to chronic diseases such as heart disease and cancer. Prunes contain various antioxidants, including phenolic compounds and carotenoids, which contribute to their potential health benefits.
However, it is essential to consider the risks associated with prunes canned in heavy syrup pack. The heavy syrup pack indicates that the prunes are preserved in a sweetened liquid, which usually contains added sugars. Excessive consumption of added sugars can contribute to weight gain, increase the risk of developing chronic diseases such as obesity, type 2 diabetes, and heart disease.
Additionally, prunes canned in heavy syrup pack may have a higher calorie content compared to other forms, such as dried prunes or prune juice. The heavy syrup adds extra calories, which can be a concern for individuals watching their calorie intake or trying to lose weight.
To mitigate the risks associated with prunes canned in heavy syrup pack, it is advisable to opt for alternatives that are lower in added sugars. Choosing prunes packed in water or natural fruit juices can help reduce the intake of added sugars while still enjoying the nutritional benefits of prunes.
In conclusion, prunes, canned, heavy syrup pack, solids and liquids, offer several nutritional benefits, including being a good source of fiber, vitamins, minerals, and antioxidants. However, the added sugars in the heavy syrup pack pose risks if consumed excessively. Individuals should consider opting for alternatives with less added sugars to enjoy the health benefits of prunes while minimizing potential risks.