Plums, dried (prunes), uncooked Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1006

Total Fat0.4g

Saturated Fat0.0g

Total Carbs63.9g

Fiber7.1g

Sugars38.1g

Protein2.2g

Macro Breakdown

Protein2.2g (3%)

Carbs63.9g (95%)

Fat0.4g (1%)

Health Scores (0-10)

2.3

Metabolic

7.9

Inflammation

5.6

Hormonal

3.5

Gut Health

5.4

Skin Health

5.0

Brain Health

10.0

Bone Health

9.2

Sleep

8.0

Exercise

2.1

Longevity

5.1

Detox

5.4

Immunity

9.2

Pral

1.2

Satiety

0.0

Nutrient Density

5.1

Bioavailability

10.0

Electrolyte

5.1

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1006.0 kJ	—
Protein	2.2 g	4% DV
Total Fat	0.4 g	—
Carbohydrate	63.9 g	23% DV
Fiber	7.1 g	25% DV
Sugar	38.1 g	76% DV
Sodium	2.0 mg	—
Calcium	43.0 mg	3% DV
Iron	0.9 mg	5% DV
Magnesium	41.0 mg	10% DV
Phosphorus	69.0 mg	6% DV
Potassium	732.0 mg	16% DV
Zinc	0.4 mg	4% DV
Vitamin C	0.6 mg	1% DV
Vitamin B6	0.2 mg	12% DV
Folate	4.0 µg	1% DV
Vitamin A	39.0 µg	4% DV
Vitamin E	0.4 mg	3% DV
Selenium	0.3 µg	1% DV

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated fat	0.088g
monounsaturated fat	0.053g
polyunsaturated fat	0.062g

Compare Plums, dried (prunes), uncooked With...

Abiyuch, raw
290 cal Acerola juice, raw
96 cal Acerola, (west indian cherry), raw
134 cal Acorn stew (Apache)
399 cal Agave, cooked (Southwest)
563 cal

Health Condition Relevance

🩸

Anemia

iron, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🏥

Pcos

magnesium, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

🔥

Inflammation

fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

Hormonal & Metabolic Impact

🧬 Magnesium → Testosterone, Cortisol (10% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (12% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Fiber → Estrogen, Insulin (25% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

🧬 Sugar → Insulin, Cortisol (76% DV)

Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.

Frequently Asked Questions

How does Plums, dried (prunes), uncooked support gut health?

Plums, dried (prunes), uncooked contains 7.1g of fiber per 100g (25% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Plums, dried (prunes), uncooked affect hormones?

Yes — Plums, dried (prunes), uncooked is rich in sugar (76% DV), which Rapid blood sugar spikes → insulin surges → cellular insulin resistance over time. High sugar intake correlates with elevated cortisol.. sugar supports Insulin and Cortisol production. fiber supports Estrogen and Insulin production. vitamin b6 supports Progesterone and Dopamine production.

Is Plums, dried (prunes), uncooked good for blood pressure?

Yes. Plums, dried (prunes), uncooked provides 732mg of potassium per 100g (16% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 366.0.

How filling is Plums, dried (prunes), uncooked?

Plums, dried (prunes), uncooked has a satiety score of 1.2/10. The 7.1g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.