17 Fit Food calories Fruit and berries
Prunes calories and nutrition facts
Per 100 g: 240 kcal — 2.2 g protein, 0.38 g fat and 56.8 g carbs.
Agen in south-west France is the most famous home of prunes, the dried plums sold either whole or pitted. Straight from the bag they’re dense at around 240 kcal per 100 g; stewed in water or tea they swell and drop to about 107. Rich in vitamin K and potassium, they pair surprisingly well with pork, lamb tagine and custard.
- High in fibre
- Fat-free
- Salt-free
- High in vitamin K
- Protein 4%
- Fat 1%
- Carbs 95%
In everyday portions
- Typical serving · 30 g 72 kcal
- 100 kcal is 42 g this much of it gives 100 kcal
- Energy density Medium 2.4 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Dried | 240 | 2.2 | 0.38 | 56.8 |
| Stewed | 107 | 0.96 | 0.16 | 25 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Dried
Energy and macros
- Energy 240 kcal 12%
- Protein 2.2 g 4%
- Fat 0.38 g <1%
- Carbs available, without fibre 56.8 g 22%
- Fibre 7.1 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 4%
- Fat 1%
- Carbs 95%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 39 µg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.43 mg 4%
- Vitamin K 59.5 µg 79%
- Vitamin C 0.6 mg <1%
- Vitamin B1 (thiamin) 0.051 mg 5%
- Vitamin B2 (riboflavin) 0.186 mg 13%
- Vitamin B3 (niacin) 1.9 mg 12%
- Vitamin B5 (pantothenic acid) 0.422 mg 7%
- Vitamin B6 0.205 mg 15%
- Folate (B9) 4 µg 2%
- Vitamin B12 0 µg 0%
- Choline 10.1 mg
Minerals
- Potassium 732 mg 37%
- Calcium 43 mg 5%
- Phosphorus 69 mg 10%
- Magnesium 41 mg 11%
- Iron 0.93 mg 7%
- Zinc 0.44 mg 4%
- Copper 0.281 mg 28%
- Manganese 0.299 mg 15%
- Selenium 0.3 µg <1%
- Iodine 1.8 µg 1%
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Fat-free
- Salt-free
- High in vitamin K
- High in potassium
- Source of copper
Stewed
Energy and macros
- Energy 107 kcal 5%
- Protein 0.96 g 2%
- Fat 0.16 g <1%
- Carbs available, without fibre 25 g 10%
- Fibre 3.1 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 4%
- Fat 1%
- Carbs 95%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 17 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.19 mg 2%
- Vitamin K 26.1 µg 35%
- Vitamin C 2.9 mg 4%
- Vitamin B1 (thiamin) 0.024 mg 2%
- Vitamin B2 (riboflavin) 0.1 mg 7%
- Vitamin B3 (niacin) 0.723 mg 5%
- Vitamin B5 (pantothenic acid) 0.107 mg 2%
- Vitamin B6 0.218 mg 16%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
- Choline 4.4 mg
Minerals
- Potassium 321 mg 16%
- Calcium 19 mg 2%
- Phosphorus 30 mg 4%
- Magnesium 18 mg 5%
- Iron 0.41 mg 3%
- Zinc 0.19 mg 2%
- Copper 0.123 mg 12%
- Manganese 0.131 mg 7%
- Selenium 0.1 µg <1%
- Iodine no data
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Fat-free
- Salt-free
- High in vitamin K
- Source of potassium
- Source of vitamin B6
Fruit and berries
Among fruit and berries
The category in the 17 Fit catalog: 145 foods. Compared per 100 g.
- 85% More calories than 85% of fruit and berries.
- 88% More protein than 88% of fruit and berries.
- 89% More fibre than 89% of fruit and berries.
- 99% More vitamin K than 99% of fruit and berries.
- 94% More potassium than 94% of fruit and berries.
Similar in composition
The foods with the nearest calories and macros.
- Dried apricots 241 kcal
- Dates 277 kcal
- Raisins 299 kcal
- Banana 89 kcal
- Pomegranate 83 kcal
- Grapes 69 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168162.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.