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Dried Prune Calories
Rich in fiber and potassium, aids digestion
CALORIES
GI
POTASSIUM
FIBER
Dried Prune Nutrition Facts
Selected: 100 g
240
KCAL / 100G
Carbs
63.9g
· 95%
Protein
2.2g
· 3%
Fat
0.4g
· 2%
Fiber
7.1g
Dried Prune Vitamins & Minerals
Vitamins
Vitamin K
59.5µg · 50% DV
B2
0.19mg · 15% DV
B3
1.9mg · 12% DV
B6
0.21mg · 12% DV
Minerals
Potassium ⭐
732mg · 22% DV
Magnesium
41mg · 10% DV
Phosphorus
69mg · 10% DV
Iron
1mg · 6% DV
Dried Prune Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Dried Prune Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dried Prune Contain Allergens?
No known major allergens
Which Diets Is Dried Prune Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dried Prune Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Foods Similar to Dried Prune
Dried Prune — Frequently Asked Questions
Can dried prunes help with constipation?
They can help some people because they provide fiber and naturally contain sorbitol, which may support bowel movements. Eating too much at once can have the opposite effect and cause loose stools or cramping.
Should dried prunes be soaked before eating?
They do not have to be soaked, but soaking them in warm water for 15–30 minutes makes them softer and easier to blend or mash. This is especially useful for porridges, compotes, and reduced-sugar desserts.
Is it better to eat dried prunes on an empty stomach?
Not necessarily; they can be eaten with breakfast, as a snack, or with other foods. People with sensitive digestion may tolerate them better when eaten with a meal rather than alone in a large amount.
Are dried prunes better before or after a workout?
Because they are rich in carbohydrates, they are often more useful before exercise as a quick, portable energy source. After training, pairing them with a protein-rich food can make the snack more balanced.
Do dried prunes need refrigeration after opening?
Usually, an airtight container in a cool, dry place is enough after opening. In hot or humid kitchens, refrigeration can help preserve texture and freshness longer.
Can dried prunes be frozen?
Yes, they freeze well for longer storage. After thawing they may become softer, so they are best used in smoothies, oatmeal, sauces, or baking.
Is the white coating on dried prunes mold?
Not always; it is often natural sugar rising to the surface rather than spoilage. Do not eat them if they smell fermented, feel unusually wet, or show fuzzy growth.
What foods pair well with dried prunes?
They work well with yogurt, kefir, oats, nuts, and cheese because the mix of textures and nutrients makes them more satisfying. In savory dishes, they also pair well with grains and roasted meats for sweet-acid balance.
How do dried prunes compare with dates?
Both are convenient dried fruits, but prunes usually taste more tangy and are more associated with digestive effects. Dates are typically sweeter and more caramel-like, so the better choice depends on flavor and how your digestion responds.
Who should be careful with dried prunes?
People prone to diarrhea, those with IBS, or anyone sensitive to sorbitol may get bloating or urgent bowel movements from larger amounts. People with diabetes should also pay attention to portion size and consider eating them as part of a mixed meal rather than on their own.
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Nutrition data compiled from USDA FoodData Central and scientific sources.