🌟 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)
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Calories: ~100–115 kcal
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Carbs: ~24–30 g (includes ~14–18 g natural sugar)
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Fiber: ~3–6 g
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Protein: ~1 g
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Fat: ~0 g
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Potassium: ~310–650 mg
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Vitamin K: ~28–52 µg
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Plus minerals: vitamin A, copper, iron, magnesium, B vitamins.
They have a low glycemic index (~29), meaning they release sugar slowly.
💪 Health Benefits
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Digestive support: High fiber, sorbitol, and phenolics help relieve constipation and regulate bowel movements.
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Bone health: Rich in vitamin K, potassium, and antioxidants; linked to improved bone density, especially in post‑menopausal women.
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Heart & metabolic perks: Potassium supports blood pressure control, while soluble fiber and phenolic compounds help lower LDL cholesterol and support satiety.
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Antioxidant boost: Contains chlorogenic and neochlorogenic acids which fight oxidative stress.
⚠️ Cautions
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Digestive sensitivity: High fiber and sorbitol may cause bloating or diarrhea if consumed in excess.
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Acrylamide content: Prunes contain low levels compared to fried foods; overall risk is minimal.
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Allergy & sugar: Those allergic to stone fruits or managing diabetes should moderate intake.
🍽️ Culinary Uses
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Eat as-is: A quick, nutrient-rich snack.
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Add-ins: Chop into oatmeal, yogurt, trail mix, or baked goods for natural sweetness.
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Savory pairings: Blend into sauces, stews (tagines, rice dishes), or stuff into meats for a sweet layer.
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Hydrate & cook: Simmer to make prune purée or baking binder.
