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Dried Plum Calories
High in fiber and antioxidants, natural sugars
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
5 piece (medium) of Dried Plum (50 g) has 120 calories. That works out to 240 calories per 100 g. It contains 32 g of carbs, 1.1 g of protein, 0.2 g of fat and 3.6 g of fiber. Its 29.8 µg of Vitamin K covers 25% of the Daily Value. Its glycemic index is 29 (low), so it raises blood sugar slowly.
What is Dried Plum?
Dried plum is made by drying ripe plums, concentrating their flavour and giving them a chewy texture. It is eaten as a snack in many places and is also used in baking, breakfast bowls and cooked fruit dishes. In some regions, dried plums are commonly called prunes.
Its sweet-tart taste pairs well with nuts, porridge or yoghurt, and it can be simmered into a compote to soften it. Dried plum provides fibre, while drying concentrates its natural sugars, so a small handful can be a satisfying portion. For a softer texture in recipes, soak it briefly before use.
Dried Plum Nutrition Facts
Selected: 100 g
240
KCAL / 100G
Carbs
63.9g
· 23% DV
Protein
2.2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
7.1g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
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Dried Plum Vitamins & Minerals
Vitamins
Vitamin K
59.5µg · 50% DV
B2
0.19mg · 15% DV
B6
0.21mg · 12% DV
B3
1.88mg · 12% DV
Minerals
Potassium ⭐
732mg · 22% DV
Phosphorus
69mg · 10% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Dried Plum?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Dried Plum Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Plum
To burn the 240 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Dried Plum 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 Plum Contain Allergens?
No known major allergens
Which Diets Is Dried Plum Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dried Plum Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Frequently Asked Questions About Dried Plum
Do dried plums help with constipation?
Yes, dried plums can help relieve constipation. Their fiber and sorbitol support bowel movements, and drinking water alongside them helps fiber do its job.
Are prunes and dried plums the same thing?
Yes, prunes are dried plums. “Prune” is the common English name for the dried fruit, while “dried plum” makes clear that it comes from a plum.
How do you eat dried plums?
Eat dried plums as a snack, chop them into oatmeal or yogurt, or add them to stews and baked goods. If they feel tough, soak them in warm water to soften them first.
What are the benefits of dried plums?
Dried plums provide fiber and antioxidants, and their fiber supports digestive regularity. They can be part of a nutritious diet, but they do not treat or prevent disease on their own.
Can dried plums cause diarrhea?
Yes, eating a lot of dried plums can cause diarrhea or stomach discomfort. Their fiber and sorbitol can have a laxative effect, so reduce the amount if you notice these symptoms.
How do you soften dried plums?
Soak dried plums in warm water until they soften, or simmer them briefly in a little water. Drain them before adding them to a recipe, or keep the liquid for a compote.
How should you store dried plums?
Store dried plums in a tightly sealed container in a cool, dry place away from direct sunlight. Refrigerating them can help extend their shelf life, especially in a warm or humid kitchen.
Can you cook with dried plums?
Yes, dried plums work well in both sweet and savory dishes. Add them to oatmeal, baked goods, compotes, or slow-cooked stews; soaking them first helps them blend into a dish more easily.
Can people with diabetes eat dried plums?
People with diabetes can include dried plums, but their natural sugars and carbohydrates can affect blood glucose. A doctor or dietitian can help tailor the amount to your individual glucose targets.
Are dried plums good for weight loss?
Dried plums can fit into a weight-loss eating plan, and their fiber may help you feel satisfied. They are concentrated compared with fresh fruit, so keep portions moderate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.