Dried Plums β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
π₯ 240 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 64 g | 23.27% |
| Fiber | 7 g | 25% |
| Sugars | 38 g | 76% |
| Glycemic Index | 29 | - |
| Protein | 2 g | 4% |
| Sodium | 2 mg | 0.09% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
7 g
🥔 Good Fiber Content
29
🟢 Low Glycemic Index
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Health benefits
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Rich in antioxidants, such as phenolic compounds, which help protect the body from free radicals and reduce inflammation.
- Supports bone health by providing nutrients like Vitamin K, potassium, and boron, which are important for bone density and strength.
- May support heart health by improving cholesterol levels and reducing blood pressure due to their high potassium content.
- Provides essential vitamins and minerals such as Vitamin A, Vitamin C, and iron, which support overall health and well-being.
Health risks
- High sugar content as the drying process concentrates the sugars, which can contribute to weight gain, tooth decay, and increased risk of diabetes if consumed in large quantities.
- High calorie content which can lead to weight gain if dried plums are consumed frequently or in large portions.
- Potential for digestive discomfort such as bloating or diarrhea due to the high fiber content and natural laxative effect, especially when consumed in large quantities.
- Potential for sulfur dioxide exposure used as a preservative in some dried plums, which can cause allergic reactions or respiratory issues in sensitive individuals.
How to choose dried plums
Dried plums, or prunes, should have a deep purple color and be somewhat soft to the touch. They should not be overly hard. Check that they don't have a crystallized surface, which can detract from their natural sweetness.
Avoid dried plums that are too sticky or clumped together, as this suggests they may have been exposed to excess moisture. Quality dried plums should be plump and chewy, offering a natural sweetness and a slight tartness.
How to store dried plums
Dried plums should be stored in an airtight container at room temperature. Keep them in a cool, dry pantry to maintain their softness and flavor. Properly stored, dried plums can last up to six months.
Exposure to moisture can cause dried plums to become sticky and spoil. Itβs best to keep them away from heat sources. A well-sealed container ensures they stay fresh and delicious.
β Extra Tip
How long do they last?
Dried plums (prunes) can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, they can be refrigerated or frozen, where they can last up to 1-2 years.
What to do with leftovers?
π¨ββοΈοΈ Medical disclaimer
How dried plums support specific health conditions
Dried plums, or prunes, are an excellent source of fiber, promoting digestive health by preventing constipation and improving bowel regularity. They are also rich in antioxidants, supporting heart health by reducing inflammation and improving cholesterol levels. Prunes contain potassium, which helps regulate blood pressure, supporting heart health. Additionally, their vitamin K content promotes bone health, making them beneficial for maintaining strong bones and preventing osteoporosis.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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