Pitted Prunes

🌟 What They Are

Prunes are dried plums—typically from the French d’Agen variety—whose pits have been removed. They’re naturally dark, soft, and chewy with a concentrated sweetness.

🥗 Nutrition (per ~5 prunes / 40–50 g)

• Calories: ~100–115 kcal

• Carbs: ~24–30 g (includes ~14–18 g natural sugar)

• Fiber: ~3–6 g

• Protein: ~1 g

• Fat: ~0 g

• Potassium: ~310–650 mg

• Vitamin K: ~28–52 µg

• Plus minerals: vitamin A, copper, iron, magnesium, B vitamins.

They have a low glycemic index (~29), meaning they release sugar slowly.

💪 Health Benefits

• Digestive support: High fiber, sorbitol, and phenolics help relieve constipation and regulate bowel movements.

• Bone health: Rich in vitamin K, potassium, and antioxidants; linked to improved bone density, especially in post‑menopausal women.

• Heart & metabolic perks: Potassium supports blood pressure control, while soluble fiber and phenolic compounds help lower LDL cholesterol and support satiety.

• Antioxidant boost: Contains chlorogenic and neochlorogenic acids which fight oxidative stress.

⚠️ Cautions

• Digestive sensitivity: High fiber and sorbitol may cause bloating or diarrhea if consumed in excess.

• Acrylamide content: Prunes contain low levels compared to fried foods; overall risk is minimal.

• Allergy & sugar: Those allergic to stone fruits or managing diabetes should moderate intake.

🍽️ Culinary Uses

• Eat as-is: A quick, nutrient-rich snack.

• Add-ins: Chop into oatmeal, yogurt, trail mix, or baked goods for natural sweetness.

• Savory pairings: Blend into sauces, stews (tagines, rice dishes), or stuff into meats for a sweet layer.

• Hydrate & cook: Simmer to make prune purée or baking binder.