Prunes (canned, heavy syrup pack, solids and liquids) nutrition facts
Per 1 cup · 234 g
of a 2,000 cal day
- Protein2g3% of calories
- Carbs65g95% of calories
- Fat0.5g2% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Prunes (canned, heavy syrup pack, solids and liquids) (1 cup, 234 g) has 246 calories, with 2 g of protein, 65 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (95% of calories). It is high in dietary fiber (32% DV), riboflavin (b2) (22% DV) and Vitamin B6 (37% DV).
High in
20%+ of the daily value
- Dietary fiber32%
- Riboflavin (B2)22%
- Vitamin B637%
- Copper31%
Good source of
10–19% of the daily value
- Vitamin A10%
- Niacin13%
- Iron12%
- Potassium11%
- Manganese10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (234 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 94 μg | 10% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 0 μg | 0% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40 mg | 4% |
| Iron | 1 mg | 12% |
| Potassium | 529 mg | 11% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 61 mg | 9% |
| Zinc | 0.4 mg | 4% |
| Copper | 0.3 mg | 31% |
| Manganese | 0.2 mg | 10% |
Full breakdown · 5 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 0.3 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Retinol | 0 μg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Prunes (dehydrated (low-moisture), uncooked)339
- Prune puree257
- Sunsweet Prunes, Pitted250
- Member's Mark Pitted Prunes250
- Sunsweet Prunes, Value Pack250
- Prunes (dried, uncooked)240
- Prunes (canned, heavy syrup pack, solids and liquids)105
Similar foods
Burning 246 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Prunes (canned, heavy syrup pack, solids and liquids)?
One serving of Prunes (canned, heavy syrup pack, solids and liquids) (1 cup) has 246 calories, which works out to 105 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Prunes (canned, heavy syrup pack, solids and liquids) high in protein?
Not especially. It has 2 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Prunes (canned, heavy syrup pack, solids and liquids) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 95% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Prunes (canned, heavy syrup pack, solids and liquids)?
7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
