Prunes Nutrition Facts: Calories, Vitamins & Minerals
Prunes nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: five, 40 g |
|---|---|---|
| Calories | 240 kcal | 96 kcal |
| Energy (kilojoules) | 1,004 kJ | 402 kJ |
| Protein | 2.2 g | 0.9 g |
| Fat | 0.4 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 64 g | 26 g |
| incl. sugars | 38 g | 15 g |
| incl. fiber | 7.1 g | 2.8 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
240 kcal (1,004 kJ) per 100 g · P/F/C 2.2/0.4/64 g
Serving (five, 40 g) — 96 kcal (402 kJ) · Nutri-Score C
Per 100 g: sugar: high saturated fat: low salt: low fiber: high
Are prunes healthy?
In moderation. Prunes sit in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Fiber: 2.8 g per serving — 11% of the 25 g a day the WHO recommends.
Against
- The sugar is the fruit's own, but there's a lot of it: 38 g per 100 g, 15 g per serving.
A typical serving (five, 40 g) has 96 kcal, 0.9 g protein, 0.2 g fat and 26 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Prunes are known for their fiber and sorbitol, which help keep things moving, and they supply potassium and vitamin K.
protein 4%fat 1%carbs 95%
Vitamins and minerals in prunes
Per 100 g, the standouts are vitamin K — 60 mcg, 50% of the Daily Value (#1 of 38 in our fruit & berries section); copper — 0.28 mg, 31% of the Daily Value (#2 of 38 in our fruit & berries section); potassium — 732 mg, 16% of the Daily Value (#3 of 38 in our fruit & berries section).
| Nutrient | Per 100 g | Serving: five, 40 g | % DV |
|---|---|---|---|
| Vitamin A | 39 mcg | 16 mcg | 2% |
| Vitamin E | 0.43 mg | 0.17 mg | 1% |
| Vitamin K | 60 mcg | 24 mcg | 20% |
| Thiamin (B1) | 0.05 mg | 0.02 mg | 2% |
| Riboflavin (B2) | 0.19 mg | 0.07 mg | 6% |
| Niacin (B3) | 1.9 mg | 0.75 mg | 5% |
| Vitamin B6 | 0.21 mg | 0.08 mg | 5% |
| Potassium | 732 mg | 293 mg | 6% |
| Calcium | 43 mg | 17 mg | 1% |
| Magnesium | 41 mg | 16 mg | 4% |
| Phosphorus | 69 mg | 28 mg | 2% |
| Iron | 0.93 mg | 0.37 mg | 2% |
| Zinc | 0.44 mg | 0.18 mg | 2% |
| Copper | 0.28 mg | 0.11 mg | 12% |
| Manganese | 0.3 mg | 0.12 mg | 5% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Plums, dried (prunes), uncooked” (FDC ID 168162, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Prunes calories by weight, 20–150 g
30 g of prunes has 72 calories and 50 g has 120. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 48 | 0.4 / 0.1 / 13 | 1.4 |
| 30 g | 72 | 0.7 / 0.1 / 19 | 2.1 |
| 40 g — typical serving | 96 | 0.9 / 0.2 / 26 | 2.8 |
| 50 g | 120 | 1.1 / 0.2 / 32 | 3.6 |
| 100 g | 240 | 2.2 / 0.4 / 64 | 7.1 |
| 150 g | 360 | 3.3 / 0.6 / 96 | 11 |
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Portion → calories and macros
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How much movement is one serving?
A serving (five, 40 g) is 96 kcal — roughly 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Prunes: swaps and alternatives
Prunes have a lot of sugar (38 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than prunes
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 40 g, a typical serving of prunes.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sugar, g |
|---|---|---|---|---|---|
| Prunes | C | 96 | 0.9 | 2.8 | 15 |
| Avocado | A | 64 | 0.8 | 2.7 | 0.3 |
Prunes vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Passion Fruit | 80 | 2.2 / 0.7 / 24 |
| Pomegranate | 83 | 1.7 / 1.2 / 18 |
| Banana | 96 | 1.1 / 0.3 / 24 |
| Prunes | 240 | 2.2 / 0.4 / 64 |
| Dried Apricots | 241 | 3.4 / 0.5 / 63 |
| Dates | 282 | 2.5 / 0.4 / 75 |
| Raisins | 299 | 3.3 / 0.3 / 79 |
FAQ
How many calories are in 100 g of prunes?
100 g of prunes has 240 calories, with 2.2 g protein, 0.4 g fat and 64 g carbohydrates (7.1 g fiber).
How many calories are in a serving of prunes?
A serving (five, 40 g) has 96 calories: 0.9 g protein, 0.2 g fat and 26 g carbs.
What are the macros of prunes?
Per 100 g: 2.2 g protein, 64 g carbs and 0.4 g fat. By calories that's about 4% protein, 95% carbs and 1% fat.
How long do you have to walk to burn a serving of prunes?
About 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person — that's the 96 calories in a serving (five, 40 g).
What vitamins and minerals are in prunes?
Per 100 g, prunes are richest in vitamin K (60 mcg, 50% DV), copper (0.28 mg, 31% DV), potassium (732 mg, 16% DV) — from USDA FoodData Central record 168162.
How much fiber is in prunes?
100 g of prunes has 7.1 g of fiber; a serving (five, 40 g) has 2.8 g — 11% of the 25 g a day the WHO recommends.
More in fruit & berries
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