Prunes
Category: Fruits & Fruit Juices Characteristics: Dehydrated (Low Moisture) Method: Uncooked
Nutrition Highlights
Serving Size
Calories
448
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 | 470 (100%) |
| Protein | 20 (4.4%) |
| Fat | 8.7 (1.9%) |
| Total | 448 (100%) |
Serving: 1 cup [132g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 118 (89.1%) |
| Water | 5.3 (4.0%) |
| Protein | 4.9 (3.7%) |
| Ash | 3.3 (2.5%) |
| Fat | 1.0 (0.7%) |
| Total | 132 (100%) |
Serving: 1 cup [132g]
Benefits
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High in fiber which aids digestion and helps you feel full for longer
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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 A which support bone and eye health
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Provide potassium to help regulate blood pressure and heart function
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May help relieve constipation due to their laxative effect
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 if consumed in large quantities
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Contains sorbitol which is a sugar alcohol that can have a laxative effect if consumed in excess
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May interact with some medications if consumed in large amounts
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Contains potassium which can be risky for some people with kidney problems if consumed in excess
Additional Information
Prunes, dehydrated (low-moisture), uncooked, are a nutrient-dense food that offers several health benefits. Prunes, also known as dried plums, are made by removing the water content from fresh plums, resulting in a concentrated source of nutrients. Let's explore the nutritional benefits and risks associated with this food item.
Nutritional Benefits:
1. Fiber: Prunes are an excellent source of dietary fiber. A single serving of about 1/4 cup (40 grams) provides approximately 3.1 grams of fiber. Adequate fiber intake promotes digestive health, prevents constipation, and may reduce the risk of developing certain chronic diseases such as heart disease and type 2 diabetes.
2. Antioxidants: Prunes are rich in antioxidants, including phenolic compounds and vitamin C. Antioxidants help protect the body against damage from harmful free radicals, which can contribute to chronic diseases such as cancer and heart disease.
3. Vitamins and Minerals: Prunes are a good source of essential vitamins and minerals. They contain vitamin K, which plays a vital role in blood clotting and bone health. Prunes also provide potassium, an electrolyte that helps maintain proper fluid balance, nerve function, and muscle contractions.
4. Bone Health: Prunes contain various nutrients that contribute to maintaining healthy bones. They are a good source of vitamin K, which is essential for bone mineralization. Additionally, prunes provide boron, a mineral associated with improved bone density and reduced risk of osteoporosis.
5. Blood Sugar Control: Despite being high in natural sugars, prunes have a low glycemic index. This means they cause a relatively slow and steady rise in blood sugar levels compared to other high-sugar foods. Including prunes in a balanced diet may help regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
Nutritional Risks:
1. High Caloric Density: Prunes are energy-dense due to the removal of water, which concentrates their natural sugars and calories. While prunes can be a healthy addition to the diet, it's important to consume them in moderation, especially for individuals watching their calorie intake or trying to lose weight.
2. Sorbitol Content: Prunes naturally contain sorbitol, a sugar alcohol that acts as a laxative. While this can be beneficial for individuals with constipation, excessive consumption of prunes may lead to diarrhea or gastrointestinal discomfort. It is important to consume prunes in moderation and gradually increase intake to allow the body to adjust.
3. Potential Allergies: Some individuals may be allergic to prunes or other dried fruits. Allergic reactions can range from mild symptoms like itching and hives to severe reactions like difficulty breathing. If you experience any adverse symptoms after consuming prunes, it's important to seek medical advice.
In conclusion, prunes, dehydrated (low-moisture), uncooked, offer several nutritional benefits, including a high fiber content, antioxidants, and essential vitamins and minerals. They can support digestive health, provide bone-building nutrients, and contribute to blood sugar control. However, prunes should be consumed in moderation due to their high caloric density and potential laxative effects. As with any food, individual dietary needs and potential allergies should be considered.