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Dried Plums

Dried Plums β€” Nutrients, Health Benefits, and Shopping Tips

Dried plums photo

Listonic Team

September 6, 2024

Dried plums, commonly known as prunes, are known for their digestive benefits and sweet, deep flavor. Understand the nutritional advantages of dried plums, and discover various ways to enjoy them in your diet, whether as a snack or incorporated into dishes.

Nutrition facts

Check the detailed nutritional values of dried plums, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 240 kcal

Nutrients per: 100 g% Daily Value*
Carbs64 g23.27%
Fiber7 g25%
Sugars38 g76%
Glycemic Index29 -
Protein2 g4%
Sodium2 mg0.09%
Total Fat0 -

*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.

Among other things, here's what makes dried plums stand out:

7 g

🥔 Good Fiber Content

29

🟢 Low Glycemic Index

Did you know?

πŸ˜‹
Dried plums, or prunes, are known for their digestive benefits due to high fiber content.
πŸ“¦
Store dried plums in an airtight container in a cool, dry place for up to six months. For longer storage, refrigerate or freeze them to maintain freshness and use within a year.

Health benefits

Uncover how dried plums (prunes), known for their fiber content, can promote digestive regularity and contribute to overall well-being.
  • 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

Learn about the potential concerns of dried plums.
  • 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.
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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 choose dried plums

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. It’s best to keep them away from heat sources. A well-sealed container ensures they stay fresh and delicious.

βœ… Extra Tip

onsider adding a small food-safe desiccant packet to the container to help keep the dried plums moisture-free.

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?

Leftover dried plums, also known as prunes, can be used in a variety of sweet and savory dishes. Chop them and add to salads with greens, nuts, and a tangy vinaigrette, or mix them into grain dishes like couscous or quinoa for a touch of sweetness. Dried plums are also great in smoothies, where they add natural sweetness and a chewy texture.

Use dried plums in baked goods like cakes, muffins, or bread for added moisture and flavor. If you have a lot of dried plums, consider making a batch of prune preserves or using them in a fruit compote to serve with meats like pork or chicken. Dried plums can also be rehydrated and used in stews or tagines for a sweet contrast to savory flavors. For a healthy snack, enjoy dried plums on their own or mixed into a trail mix with nuts and seeds.

πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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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