Prunes can be eaten as snack, can be added to various dishes or can be just consumed for medicinal benefits. Calories in stewed prunes are described in this article. Scroll down to know stewed prunes nutrition and health benefits….
Prunes are obtained by drying some specific types of plums under sun. These days, plums are also dried mechanically. Sugary and bright plums when dried, turn into prunes. Dry plums or prunes have a gummy, chewy texture. Although various varieties of plums are available worldwide, prunes are made mostly from the European plums named Prunus domestica. The high sugar content in this variety makes it perfect for making prunes. When plums belonging to other varieties are dried, they are referred to as ‘dried plums’ only, and not ‘prunes’. But in the U.S., according to the FDA rules, prunes are recognized as dried plums.
Stewed Prunes Calories
Prunes are commonly used in baked items. Prune juice is one of the easiest way of consuming prunes. There are chances of losing nutrients from the fruit while preparing juices. Consumption of stewed prunes is the best way of reaping the health benefits of prunes. Prunes can be stewed with or without adding sugar. Prunes calories may vary according to the variety of plums used to make prunes, their size and method of preparation.
According to the USDA National Nutrient Database,
- 100 g prunes stewed, with added sugar, contain 124 calories.
- 1 cup (about 248 g) pitted prunes stewed, with added sugar, contain 308 calories.
- 100 g prunes stewed, without added sugar, contain 107 calories.
- 1 cup (about 248 g) pitted prunes stewed, without added sugar, contain 265 calories.
One unsweetened stewed prune contains about 11 calories. One cup of stewed prunes (low moisture) come with 316 calories. Calories in stewed prunes being high, prunes should be consumed in moderation. Consumption of unsweetened prunes is recommended if you want to enjoy health benefits of stewed prunes.
Stewed Prunes Nutrition
Like calories, stewed prunes nutrition facts may vary slightly according to the variety of plums used and method of preparation. According to the USDA National Nutrient Database, 100 g of stewed prunes (without added sugar) contain:
- Calories: 107
- Protein: 0.96 g
- Carbohydrates: 28.08 g
- Fiber: 3.1 g
- Calcium: 19 mg
- Iron: 0.41 mg
- Magnesium: 18 mg
- Phosphorus: 30 mg
- Potassium: 321 mg
- Sodium: 1 mg
- Zinc: 0.19 mg
- Copper: 0.123 mg
- Selenium: 0.1 mcg
- Manganese: 0.131 mg
- Water: 69.73 g
- Thiamin: 0.024 mg
- Riboflavin: 0.100 mg
- Niacin: 0.723 mg
- Pantothenic acid: 0.107 mg
- Vitamin C: 2.9 mg
- Choline: 4.4 mg
- Beta carotene: 173 mg
- Lutein + zeaxanthin: 65 mcg
- Vitamin B6: 0.218 mcg
- Vitamin A: 342 IU
- Sugar: 24.98 g
- Saturated Fat: 0.010 g
- Total Fat: 0.16 g
- Vitamin K (phylloquinone): 26.1 mcg
- Vitamin E (alpha-tocopherol): 0.19 mg
Stewed Prunes Benefits
As stewed prunes are rich in sugars and carbohydrates, they can boost your energy levels and can keep you satiated. Fiber from prunes help improve your digestive health. It promotes low cholesterol levels and stable blood glucose levels. It is beneficial for postmenopausal women as it protects them from breast cancer. Prunes work great for constipation. Prunes help enhance the function of the intestines by triggering contractions. The phenols in prunes work as powerful antioxidants and protect you from various diseases. They help prevent effect of free radicals on cell membranes, including brain cells. They thus protect you from nervous system disorders. Beta carotene, vitamin C and other antioxidants from prunes also help prevent heart diseases and stroke. Prunes are rich in potassium which helps maintain cardiovascular health. They enhance absorption of iron in your body. Vitamin A from prunes ensures strong vision. Thus prunes exhibit several health benefits.
Those who have been diagnosed with kidney or gallbladder problems should avoid eating prunes as prunes contain a considerable amount of oxalates. High level of oxalates in blood can lead to several health complications.
You can garnish pancakes with stewed prunes. A delicious dish like lamb or poultry stuffed with prunes can be served in a party. You can cook the prunes with orange or lemon juice, if you like. Nutrients and calories in stewed prunes are helpful for each and every member of the family.
