Prune facts for kids
|Nutritional value per 100 g (3.5 oz)|
|Energy||1,006 kJ (240 kcal)|
|- Sugars||38.13 g|
|- Dietary fiber||7.1 g|
|Vitamin A equiv.||39 μg (4%)|
|- beta-carotene||394 μg (4%)|
|- lutein and zeaxanthin||148 μg|
|Thiamine (Vit. B1)||0.051 mg (4%)|
|Riboflavin (Vit. B2)||0.186 mg (12%)|
|Niacin (Vit. B3)||1.882 mg (13%)|
|Pantothenic acid (B5)||0.422 mg (8%)|
|Vitamin B6||0.205 mg (16%)|
|Folate (Vit. B9)||4 μg (1%)|
|Vitamin C||0.6 mg (1%)|
|Vitamin E||0.43 mg (3%)|
|Vitamin K||59.5 μg (57%)|
|Calcium||43 mg (4%)|
|Iron||0.93 mg (7%)|
|Magnesium||41 mg (11%)|
|Manganese||0.299 mg (15%)|
|Phosphorus||69 mg (10%)|
|Potassium||732 mg (16%)|
|Sodium||2 mg (0%)|
|Zinc||0.44 mg (4%)|
|Link to USDA Database entry
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database
Prunes are 64% carbohydrates including dietary fiber, 2% protein, a rich source of vitamin K, and a moderate source of B vitamins and dietary minerals. The sorbitol content of dietary fiber likely provides the laxative effect associated with consuming prunes. Contrary to the name, boiled plums or prunes are not used to make sugar plums.
More than 1,000 plum cultivars are grown for drying. The main cultivar grown in the United States is the 'Improved French' prune. Other varieties include 'Sutter', 'Tulare Giant', 'Moyer', 'Imperial', 'Italian', and greengages. Fresh prunes reach the market earlier than fresh plums and are usually smaller in size.
In 2001, plum growers in the United States were authorized by the Food and Drug Administration to call prunes "dried plums". Due to a perception that prunes relieve constipation (perceived as derogatory), some distributors stopped using the word "prune" on packaging labels in favor of "dried plums".
Prunes contain dietary fiber (about 7% of weight; table) which may provide laxative effects. Their sorbitol content may also be responsible, a conclusion reached in a 2012 review by the European Food Safety Authority. The report also demonstrated that prunes effectively contribute to the maintenance of normal bowel function in the general population if consumed in quantities of at least 100 grams (3.5 oz) per day.
Prunes are 31% water, 64% carbohydrates, including 7% dietary fiber, 2% protein, and less than 1% fat (table). Prunes are a rich source of vitamin K (57% of the Daily Value, DV) and a moderate source of several B vitamins and dietary minerals (10-16% DV; table).
Prunes and prune juice contain phytochemicals, including phenolic compounds (mainly as neochlorogenic acids and chlorogenic acids) and sorbitol.
Prunes are used in preparing both sweet and savory dishes.
Contrary to the name, boiled plums or prunes are not used to make sugar plums, which instead may be nuts, seeds, or spices coated with hard sugar, also called comfits.
Prune Facts for Kids. Kiddle Encyclopedia.