Prunes (dried, uncooked) nutrition facts
Per 1 cup, pitted · 174 g
of a 2,000 cal day
- Protein3.8g3% of calories
- Carbs111g95% of calories
- Fat0.7g1% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Prunes (dried, uncooked) (1 cup, pitted, 174 g) has 418 calories, with 3.8 g of protein, 111 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (95% of calories). It is high in dietary fiber (44% DV), Vitamin K (86% DV) and riboflavin (b2) (25% DV).
High in
20%+ of the daily value
- Dietary fiber44%
- Vitamin K86%
- Riboflavin (B2)25%
- Niacin20%
- Vitamin B627%
- Iron20%
Good source of
10–19% of the daily value
- Pantothenic acid15%
- Magnesium17%
- Phosphorus17%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, pitted (174 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 68 μg | 8% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 104 μg | 86% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 7 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 75 mg | 7% |
| Iron | 2 mg | 20% |
| Potassium | 1,274 mg | 27% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 120 mg | 17% |
| Zinc | 1 mg | 7% |
| Copper | 0.5 mg | 54% |
| Manganese | 1 mg | 23% |
| Selenium | 1 μg | 1% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 99 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 686 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 22 g | — |
| Galactose | 0 g | — |
| Glucose | 44 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 9 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 418 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Prunes (dried, uncooked)?
One serving of Prunes (dried, uncooked) (1 cup, pitted) has 418 calories, which works out to 240 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Prunes (dried, uncooked) high in protein?
Not especially. It has 3.8 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 (dried, uncooked) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 99 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 (dried, uncooked)?
3.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Prunes (dried, uncooked)?
66 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
