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Prunes

Prunes

EverydayDried

Prunes are dried plums, typically made from specific sweet plum varieties that concentrate natural sugars and nutrients during the dehydration process. Known for their high fiber content and natural sorbitol, they support digestive health while providing notable amounts of bone-supporting vitamin K and heart-healthy potassium. The chewy, deeply sweet fruits work equally well in baked goods, stews, and as a standalone snack, though their calorie density requires mindful portioning in macronutrient tracking.

Macro Impact

A 5 piece serving contains 96 calories, 1g protein, 26g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 96 calories?
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22 min
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16 min
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12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size5 piece (40 g)
Amount per serving
Calories96
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium0.8mg
0%
Total Carbohydrate26g
9%
Dietary Fiber3g
10%
Total Sugars15g
Includes Added Sugars0g
0%
Protein0.9g
Vitamin D0mcg
0%
Calcium17mg
1%
Iron0.4mg
2%
Potassium293mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
26 / 275 g
9%
Fiber
3 / 28 g
10%
Sugars
15 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
5 g
Xylitol
0 g
Sorbitol
5 g
Other Carbohydrates
2 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
1%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
2%
Tryptophan
0 / 0 g
3%
Valine
0 / 2 g
1%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
2 / 400 mcg
0%
Vitamin A
16 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
24 / 105 mcg
23%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
12%
Iron
0 / 13 mg
3%
Magnesium
16 / 370 mg
4%
Manganese
0 / 2 mg
6%
Phosphorous
28 / 700 mg
4%
Potassium
293 / 3k mg
10%
Selenium
0 / 55 mcg
0%
Sodium
1 / 2.3k mg
0%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
12 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Plums, dried (prunes), uncooked. USDA Standard Reference, Legacy. Food ID 168162.
  2. 2.Prune, dried, uncooked. Canadian Nutrient File. Food ID 1742.
  3. 3.Prune, dried plum. Frida. Public Food Key 221.
  4. 4.Prune (dried plum). Australian Nutrient Database. Public Food Key F007494.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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