juan nutrisyon logo
Fruits

Prune Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 278kcal / 2530kcal (10%)

Macronutrients

Total Fat
0.7 g/ 42g (1%)
low
Saturated Fat
0.16 g/ 20g (0.8%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.21 g
Total Carbohydrates
65.5 g/ 348g (18%)
Dietary Fiber
7.3 g/ 20g (36%)
high
Sugar
39.2 g/ 63g (62%)
Protein
2.5 g/ 71g (3%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.04 mg/ 1mg (3%)
Vitamin B2
0.09 mg/ 1mg (6%)
Vitamin B3
1.4 mg NE/ 16mg NE (8%)

Minerals

Calcium
67 mg/ 750mg (8%)
Iron
5.3 mg/ 12mg (44%)
high
Phosphorus
89 mg/ 700mg (12%)
Sodium
9 mg/ 1500mg (0.6%)
very low
What is this food?
AI-assisted
Prunes are dried plums. They’re sweet and chewy, and they’re commonly used as a snack or added to oatmeal, yogurt, or desserts.
Why it matters to health
AI-assisted
Prunes provide dietary fiber (7.3 g per 100 g) which can support regular digestion and help you feel full. They also have natural sugars (39.2 g) and carbohydrates (65.5 g), so they can still raise your overall calorie intake if portions are big. They are low in fat and cholesterol, and sodium is very low (9 mg). Since they’re sweet, it’s best to enjoy them in reasonable amounts—especially if you’re having them alongside other sweet snacks.
Healthier tips
AI-assisted
  • Portion guide: keep it to a small handful (about 3–5 pieces) per snack, then pair with something filling like plain yogurt or a glass of milk.
  • Balance your day: since you’ll have 3 meals plus 1–2 snacks, use prunes as your snack sweetener—not as an extra dessert on top of another sweet.
  • Watch added sweets: if you’re using prunes in recipes, go easy on sugar/honey since prunes already taste sweet.
  • Hydrate: fiber works best when you drink enough water during the day.
Common Filipino dishes
Prune-based oatmeal, Fruit salad with prunes, Yogurt with prunes, Baked oatmeal with dried fruits, Prune and banana smoothie
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.