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Stuffed dried plums Calories
A fiber-rich, naturally sweet, calorie-dense dried-fruit snack; fat and allergen content varies with the filling.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Stuffed dried plums (45 g) has 148 calories. That works out to 329 calories per 100 g. It contains 25.8 g of carbs, 1.9 g of protein, 4.9 g of fat and 3.6 g of fiber. Its 26.8 µg of Vitamin K covers 22% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Stuffed dried plums Nutrition Facts
Selected: 3 piece (medium) · 45 g
148
KCAL / 45G
Carbs
25.8g
· 9% DV
Protein
1.9g
· 4% DV
Fat
4.9g
· 6% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 5% · Fat 28%
Stuffed dried plums nutrition facts table · 3 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 25.8 g | 9% |
| Fiber | 3.6 g | 13% |
| Protein | 1.9 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 3 Pieces of Stuffed dried plums?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 45 g | 148 kcal |
| 1 piece (small) | 15 g | 49 kcal |
| 1 ounce (medium) | 28.4 g | 93 kcal |
| 2 piece (medium) | 30 g | 99 kcal |
| 1 serving (medium) | 45 g | 148 kcal |
| 4 piece (large) | 60 g | 197 kcal |
| 5 piece (large) | 75 g | 247 kcal |
| 100 g | 100 g | 329 kcal |
| 1 cup (whole) | 150 g | 494 kcal |
Calculated from 329 calories per 100 g.
Frequently Asked Questions About Stuffed dried plums
How do you make stuffed dried plums?
Stuffed dried plums are made by removing the pits and filling the fruit, commonly with nuts such as walnuts or almonds. If the plums are too firm to handle, briefly soak them in warm water, then drain well before adding the filling.
What do you put inside stuffed dried plums?
Walnuts and almonds are common fillings for stuffed dried plums; hazelnuts and other fillings are also used. The choice changes the flavor and may introduce allergens, so use a filling that suits the people eating them.
Do you need to soak dried plums before stuffing them?
No, soft dried plums do not need soaking before stuffing. Briefly soaking firm ones in warm water makes them easier to open, but drain them thoroughly and avoid leaving them too long or they may become mushy.
Are stuffed dried plums the same as stuffed prunes?
Yes, in everyday English, prunes are dried plums, so stuffed dried plums and stuffed prunes usually describe the same snack. The filling varies by recipe, most often using nuts, and the term does not specify one fixed preparation.
Do stuffed dried plums help with constipation?
They may help relieve constipation because dried plums provide fiber and naturally contain sorbitol, which can support bowel movements. Eating a large amount may cause gas or loose stools, so increase intake gradually and drink fluids.
How should you serve stuffed dried plums?
Serve stuffed dried plums as a small dessert, alongside coffee or tea, or as part of a cheese board. Their concentrated sweetness pairs well with plain yogurt or mild cheese, while nut fillings add a contrasting texture.
How do you store stuffed dried plums?
Store stuffed dried plums in a sealed container in a cool, dry place if the filling is dry; refrigerate them when the filling is moist or fresh. Because fillings vary, discard them if you notice mold, an off smell, or unusual stickiness.
Can you freeze stuffed dried plums?
Yes, you can freeze stuffed dried plums, though thawing may make the fruit softer. Freeze them in a single layer first, transfer them to an airtight container, and thaw in the refrigerator before serving.
Can you cook stuffed dried plums?
Yes, stuffed dried plums can be gently warmed or added to desserts, but they are usually eaten without cooking. Avoid prolonged heating, which can make the fruit collapse and may affect the texture of a nut or other filling.
Can people with diabetes eat stuffed dried plums?
People with diabetes can include stuffed dried plums, but dried fruit contains concentrated natural sugars and the filling may add more energy. Portion size and the individual glucose response matter; ask a clinician or dietitian how they fit your plan.
Stuffed dried plums Vitamins & Minerals
Vitamins
Vitamin K
26.78µg · 22% DV
B6
0.11mg · 6% DV
B2
0.06mg · 5% DV
B3
0.77mg · 5% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
279mg · 8% DV
Manganese
0.13mg · 6% DV
Phosphorus
35mg · 5% DV
Sodium
1.8mg · 0% DV
Stuffed dried plums Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed dried plums
To burn the 148 calories in 3 piece (medium) (45 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.
What is Stuffed dried plums?
Stuffed dried plums are pitted plums that have been dried and filled; the filling may be nuts, a sweet paste or another ingredient, depending on the product. Their concentrated, fruity sweetness and soft, chewy flesh contrast with the texture of the filling.
They are served as a small sweet snack in many places, on their own or alongside tea or coffee. A little goes a long way: they are naturally sweet and energy-dense, while also providing fibre (8.1 g per 100 g). Pair one or two with plain yoghurt or fresh fruit for a less rich snack, and check the filling if you have particular dietary preferences.
How Nutritious Is Stuffed dried plums?
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.
Is Stuffed dried plums 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 Stuffed dried plums Contain Allergens?
No known major allergens
Which Diets Is Stuffed dried plums 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
Stuffed dried plums Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.03g
POLYUNSATURATED
2.95g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.