Fruits
Prune
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 278kcal / 2530kcal (10%) |
Macronutrients
Protein | 2.5 g/ 71g (3%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 65.5 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 1.4 mg NE/ 16mg NE (8%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 67 mg/ 750mg (8%) |
Phosphorus | 89 mg/ 700mg (12%) |
Iron | 5.3 mg/ 12mg (44%) high |
Sodium | 9 mg/ 1500mg (0.6%) very low |
What is this food?
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
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
- 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
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.
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