Dried Plums
| Nutrient |
Amount per 100 g |
|---|---|
| Calories |
240 kcal |
| Water |
30.9 g |
| Protein |
2.2 g |
| Total Fat |
0.4 g |
| Carbohydrates |
63.9 g |
| Sugars |
38.1 g |
| Dietary Fiber |
7.1 g |
| Calcium |
43 mg |
| Iron |
0.9 mg |
| Phosphorus |
69 mg |
| Magnesium |
41 mg |
| Sodium |
2 mg |
| Vitamin A |
781 µg |
| Vitamin C |
0.6 mg |
| Vitamin K |
59.5 µg |
- Health Benefits
- Supports digestive health due to high fiber and natural sorbitol.
- Rich in antioxidants that protect cells from aging and damage.
- Good source of potassium, helping regulate blood pressure.
- Promotes bone health due to boron and vitamin K content.
Culinary Uses
Dried plums (prunes) are versatile and can be used in many ways — both as a snack and as an ingredient in cooking. Here’s how they’re commonly used:
- As a Snack
- Eaten plain as a naturally sweet, healthy snack.
- Can be combined with nuts or other dried fruits for an energy mix.
- In Breakfast Dishes
- Add to oatmeal, muesli, or granola for sweetness and fiber.
- Blend into smoothies for a rich texture and natural sweetness.
- Chop into yogurt or cottage cheese for a balanced breakfast.
- In Baking & Desserts
- Used in cakes, muffins, and breads (great in fruitcake or spice cake).
- Pureed prunes can replace butter or sugar in healthy baking.
- Added to cookies, puddings, or tarts for moisture and flavor.
- In Savory Dishes
- Added to stews or tagines, especially with meat like lamb or chicken — gives a sweet-sour balance.
- Mixed in salads with greens, nuts, and cheese for contrast.
- Used in stuffings for poultry or vegetables.
- As a Sauce or Paste
- Can be pureed into prune paste and used as a spread or natural sweetener.
- Used to make sauces for meat or desserts (pairs well with balsamic vinegar or wine reductions).
- In Drinks
- Soaked overnight and blended into a smoothie or juice.
- Used in detox drinks or compotes for digestive benefits.
