Prunes
Category: Fruits & Fruit Juices Characteristics: Dehydrated (Low Moisture) Method: Stewed
Nutrition Highlights
Serving Size
Calories
317
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 | 333 (100%) |
| Protein | 14 (4.4%) |
| Fat | 6.0 (1.9%) |
| Total | 317 (100%) |
Serving: 1 cup [280g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 190 (68.0%) |
| Carbohydrate | 83 (29.7%) |
| Protein | 3.4 (1.2%) |
| Ash | 2.3 (0.8%) |
| Fat | 0.7 (0.2%) |
| Total | 280 (100%) |
Serving: 1 cup [280g]
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 C which support immune function and tissue repair
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Provide potassium to help regulate blood pressure and heart function
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May help prevent constipation due to their laxative properties
Risks
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High in natural sugars which can contribute extra calories if consumed in large amounts
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May cause gastrointestinal issues like diarrhea, gas or bloating in some individuals due to high sorbitol content
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May interact with some medications due to compounds like sorbitol
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May cause a spike in blood sugar levels for individuals with diabetes
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High in potassium which may not be suitable for individuals on certain medications or with kidney problems
Additional Information
Prunes, dehydrated (low-moisture), stewed, are a nutrient-dense food that offer several health benefits. Prunes, also known as dried plums, undergo a dehydration process to remove most of their moisture content, resulting in a concentrated source of nutrients. When stewed, prunes become soft and juicy, making them a versatile ingredient in various dishes and a delicious snack on their own. Let's explore the nutritional benefits and potential risks of this food item.
Nutritional Benefits:
1. Fiber: Prunes are renowned for their high fiber content. Just one cup of stewed prunes provides around 7 grams of dietary fiber, contributing significantly to the recommended daily intake. Adequate fiber intake promotes healthy digestion, prevents constipation, and may lower the risk of certain digestive disorders, such as diverticulosis.
2. Antioxidants: Prunes are rich in antioxidants, particularly phenolic compounds, which help protect cells from damage caused by harmful free radicals. These antioxidants have been associated with a reduced risk of chronic diseases, including heart disease and certain types of cancer.
3. Vitamins and Minerals: Prunes contain an array of essential vitamins and minerals. They are particularly high in vitamin K, which plays a crucial role in blood clotting and bone health. Prunes also provide significant amounts of vitamin A, vitamin C, potassium, and iron. Vitamin A supports vision and immune function, while vitamin C aids in collagen synthesis and acts as an antioxidant. Potassium is essential for maintaining proper fluid balance and blood pressure, while iron is crucial for oxygen transport and preventing iron-deficiency anemia.
4. Bone Health: Prunes have been associated with improved bone health due to their vitamin K and potassium content. Vitamin K helps activate osteocalcin, a protein involved in bone formation, while potassium helps prevent excessive calcium excretion through urine, which can contribute to bone loss.
5. Heart Health: The fiber, antioxidants, and potassium found in prunes may contribute to heart health. Fiber helps lower cholesterol levels, while antioxidants combat oxidative stress, reducing the risk of heart disease. Additionally, potassium helps regulate blood pressure, further supporting cardiovascular health.
Potential Risks:
1. High Sugar Content: Prunes are naturally high in sugar, mainly fructose. While the sugar in prunes is naturally occurring and accompanied by fiber, individuals with diabetes or those watching their sugar intake should consume them in moderation to avoid blood sugar spikes.
2. Caloric Density: Due to their low moisture content, prunes are energy-dense. While they provide valuable nutrients, excessive consumption can lead to weight gain if not accounted for within an individual's overall calorie intake.
It is important to note that individual dietary needs and health conditions may vary. If you have specific concerns or medical conditions, it is advisable to consult a healthcare professional or registered dietitian for personalized advice.
In conclusion, prunes, dehydrated (low-moisture), stewed, offer numerous nutritional benefits. They are an excellent source of fiber, antioxidants, vitamins, and minerals, which support digestion, bone health, heart health, and overall well-being. However, individuals should be mindful of their sugar and caloric content to maintain a balanced diet. Incorporating prunes into a varied and well-rounded eating plan can contribute to a healthy lifestyle.