Prunes: Calories, Nutrition & Healthier Swaps
240 kcal per 100 g · Nutri-Score A
sugar: high saturated fat: low salt: low fiber: high
Prunes are known for their fiber and sorbitol, which help keep things moving, and they supply potassium and vitamin K.
Prunes nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: five, 40 g |
|---|---|---|
| Calories | 240 kcal | 96 kcal |
| Protein | 2.2 g | 0.9 g |
| Fat | 0.4 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 57 g | 23 g |
| incl. sugars | 38 g | 15 g |
| Fiber | 7.1 g | 2.8 g |
| Salt | 0 g | 0 g |
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.
Prunes: nutrition highlights
It has 2.8 g of fiber per serving — roughly 11% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, prunes gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- The sugar is the fruit's own, but there's a lot of it — 38 g per 100 g, so portion size matters.
How much movement is one serving?
One 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.
Healthier swaps for Prunes
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Berry smoothie bowl — 100 g, 99 kcal: −6.2 g sugar.
More in fruit & berries
AppleBananaOrangeGrapesPearKiwiWatermelonPineappleMangoPomegranate