Food Nutrient Profile - Dried Plums

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Nutrients in 100 grams of Dried Plums

Raw Dried Plums.

Macros Ratio

Protein Fat Carbs
3%
1%
96%
100 g ▼

Macro Nutrients

Dried Plums
Energy240 kcal
8.28%
Raw Dried Plums provide 240kcal of Energy per 100 grams, meeting 8.28% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.38 g
0.39%
Raw Dried Plums provide 0.38g of Fat per 100 grams, meeting 0.39% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.088 g
0.28%
Raw Dried Plums provide 0.088g of Saturated Fat per 100 grams, meeting 0.28% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.017 g
1.06%
Raw Dried Plums provide 0.017g of Omega 3 per 100 grams, meeting 1.06% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.044 g
0.26%
Raw Dried Plums provide 0.044g of Omega 6 per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Dried Plums provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate64 g
49%
Raw Dried Plums provide 64g of Carbohydrate per 100 grams, meeting 49% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars38 g
52.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Dried Plums provide 38g of Sugars per 100 grams, meeting 52.6% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose12.4 g
17%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Dried Plums provide 12.4g of Fructose per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose25.5 g
%
Raw Dried Plums provide 25.5g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.15 g
%
Raw Dried Plums provide 0.15g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber7.1 g
18.7%
Raw Dried Plums provide 7.1g of Fiber per 100 grams, meeting 18.7% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.18 g
3.9%
Raw Dried Plums provide 2.18g of Protein per 100 grams, meeting 3.9% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Dried Plums
Vitamin A39 μg
4.33%
RAE, retinol activity equivalents
Raw Dried Plums provide 39μg of Vitamin A per 100 grams, meeting 4.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.051 mg
4.25%
Thiamine
Raw Dried Plums provide 0.051mg of Vitamin B1 per 100 grams, meeting 4.25% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.19 mg
14.3%
Riboflavin
Raw Dried Plums provide 0.19mg of Vitamin B2 per 100 grams, meeting 14.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.9 mg
11.8%
Niacin, nicotinic acid, niacinamide
Raw Dried Plums provide 1.9mg of Vitamin B3 per 100 grams, meeting 11.8% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.42 mg
8.44%
Pantothenic acid
Raw Dried Plums provide 0.42mg of Vitamin B5 per 100 grams, meeting 8.44% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.21 mg
15.8%
Pyridoxine
Raw Dried Plums provide 0.21mg of Vitamin B6 per 100 grams, meeting 15.8% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B94 μg
1%
Folates and Folic Acid
Raw Dried Plums provide 4μg of Vitamin B9 per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Dried Plums provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0.6 mg
0.67%
Ascorbic acid
Raw Dried Plums provide 0.6mg of Vitamin C per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Dried Plums provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.43 mg
2.87%
Tocopherols and Tocotrienols
Raw Dried Plums provide 0.43mg of Vitamin E per 100 grams, meeting 2.87% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K59.5 μg
49.6%
Phytomenadione or phylloquinone
Raw Dried Plums provide 59.5μg of Vitamin K per 100 grams, meeting 49.6% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Dried Plums
Calcium43 mg
4.3%
Raw Dried Plums provide 43mg of Calcium per 100 grams, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.28 mg
31.2%
Raw Dried Plums provide 0.28mg of Copper per 100 grams, meeting 31.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride4 μg
0.1%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Dried Plums provide 4μg of Fluoride per 100 grams, meeting 0.1% of the Recommended Dietary Allowance (RDA) of 4000μg for Men 19-50 years
Iron0.93 mg
11.6%
Raw Dried Plums provide 0.93mg of Iron per 100 grams, meeting 11.6% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium41 mg
9.76%
Raw Dried Plums provide 41mg of Magnesium per 100 grams, meeting 9.76% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.3 mg
13%
Raw Dried Plums provide 0.3mg of Manganese per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus69 mg
9.86%
Raw Dried Plums provide 69mg of Phosphorus per 100 grams, meeting 9.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium732 mg
21.5%
Raw Dried Plums provide 732mg of Potassium per 100 grams, meeting 21.5% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.3 μg
0.55%
Raw Dried Plums provide 0.3μg of Selenium per 100 grams, meeting 0.55% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Raw Dried Plums provide 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.44 mg
4%
Raw Dried Plums provide 0.44mg of Zinc per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water31 g
0.84%
Raw Dried Plums provide 31g of Water per 100 grams, meeting 0.84% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Dried Plums Nutrition Facts | 100g

Discover the nutritional benefits of dried plums with detailed macro and micronutrient data for 100g of raw dried plums. Learn about the essential nutrients packed in this delicious snack.

Vitamins in 100 Grams of Raw Dried Plums

Dried plums, commonly known as prunes, are a powerhouse of essential vitamins. Here's a closer look at what 100 grams of these nutrient-dense fruits offer:

Minerals in 100 Grams of Raw Dried Plums

When it comes to minerals, dried plums do not disappoint. They are packed with several key minerals that are vital for maintaining good health:

Macronutrients in 100 Grams of Raw Dried Plums

Dried plums are not just about vitamins and minerals; they also provide essential macronutrients that fuel your body:

Why Include Dried Plums in Your Diet?

Dried plums are more than just a sweet treat; they are a nutritional treasure trove. The high levels of Vitamin K and Copper support bone health and red blood cell formation, respectively. The fiber content aids in digestion, while the natural sugars provide a quick energy boost. Additionally, the presence of essential B vitamins helps in energy metabolism, making dried plums a great snack for those leading an active lifestyle.

So, next time you're looking for a nutritious snack, consider reaching for some dried plums. Your body will thank you!

Frequently Asked Questions about Dried Plums

What are the health benefits of Dried Plums?

Dried plums, also known as prunes, are a good source of fiber, vitamins, and minerals. They can help improve digestion, support bone health, and provide antioxidants that may help reduce inflammation and protect against chronic diseases. Additionally, dried plums have been linked to improved heart health and may help regulate blood sugar levels.

Are there any potential risks or side effects of consuming Dried Plums?

Dried plums, also known as prunes, are a nutritious food with many health benefits. However, they are high in fiber and sorbitol, which can cause digestive issues such as bloating, gas, and diarrhea if consumed in large quantities. It's important to drink plenty of water when eating dried plums to help prevent these side effects. Additionally, dried plums are high in natural sugars, so individuals with diabetes or those watching their sugar intake should consume them in moderation.

Can I lose weight by eating more Dried Plums?

Dried plums, also known as prunes, can be a healthy addition to a weight loss diet due to their high fiber content, which can help promote feelings of fullness and aid in digestion. However, weight loss ultimately depends on a combination of factors including overall calorie intake, physical activity, and overall dietary patterns. It's important to consume dried plums in moderation as they are calorie-dense. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet is key for sustainable weight loss.

Can I gain more muscles by eating more Dried Plums if I train consistently?

Dried plums can be a good source of carbohydrates and fiber, but they are not a significant source of protein which is essential for muscle growth. To gain more muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains, in addition to engaging in consistent strength training.

Can I eat Dried Plums if I have diabetes?

Yes, dried plums can be included in a diabetes-friendly diet in moderation. They are a good source of fiber, vitamins, and minerals. However, it's important to be mindful of portion sizes due to their natural sugar content. It's best to consult with a healthcare provider or a dietitian to determine the right amount for your individual needs.

Can I consume Dried Plums if I am on a Keto diet?

Yes, you can consume dried plums in moderation while on a Keto diet. However, it's important to be mindful of the portion size as dried plums are higher in natural sugars and carbohydrates compared to fresh plums. Stick to a small serving to help stay within your daily carb limit on a Keto diet.

Can I eat Dried Plums if I am on a low fat diet?

Yes, dried plums can be a good option for a low-fat diet as they are naturally low in fat and can provide fiber, vitamins, and minerals. However, it's important to watch portion sizes as dried fruits are more calorie-dense than fresh fruits due to the removal of water content.

What is the environmental impact of producing Dried Plums?

The environmental impact of producing dried plums, also known as prunes, is relatively low compared to other crops. Prune trees require minimal water compared to other fruit trees, and they can thrive in arid climates. Additionally, prune trees help prevent soil erosion and improve soil health. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of dried plum production.




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