Nutrition Facts
Serving Size: 100g
Calories1006
Total Fat0.4g
Saturated Fat0.0g
Total Carbs63.9g
Fiber7.1g
Sugars38.1g
Protein2.2g
Macro Breakdown
Glycemic Impact
| Glycemic Index | 40 (Low) |
| Glycemic Load | 3 |
| Insulin Index | 40 |
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
๐งฌ How Plums (prunes) Affects Your Health
Testosterone 4% DV
Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5ฮฑ-reductase and inhibits aromatase.
Cortisol & Stress 10% DV
Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.
Cortisol 12% DV
Vitamin B6 (undefined% DV) helps produce serotonin and GABA โ calming neurotransmitters that counter cortisol.
Thyroid 1% DV
Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.
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.
Iron 5% DV
5% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.
Magnesium 10% DV
10% DV. Calms nerves, relaxes muscles, supports sleep.
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 1006.0 kJ | โ |
| Protein | 2.2 g | 4% DV |
| Total Fat | 0.4 g | โ |
| Carbohydrate | 63.9 g | 23% DV |
| Fiber | 7.1 g | 25% DV |
| Sugar | 38.1 g | 76% DV |
| Sodium | 2.0 mg | โ |
| 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 ยตg | 1% DV |
| Vitamin A | 39.0 ยตg | 4% DV |
| Vitamin E | 0.4 mg | 3% DV |
| Selenium | 0.3 ยตg | 1% DV |
Compare Plums (prunes) With...
Abiyuch
290 calAcerola juice
96 calAcerola, (west indian cherry)
134 calAgutuk, fish/berry with seal oil (Alaskan ice cream)
1479 calAlcoholic beverage, malt beer, hard lemonade
284 cal
290 calAcerola juice
96 calAcerola, (west indian cherry)
134 calAgutuk, fish/berry with seal oil (Alaskan ice cream)
1479 calAlcoholic beverage, malt beer, hard lemonade
284 cal
๐ Related Guides: ๐ฅ PCOS (Polycystic Ovary Syndrome) ๐ฉธ Iron Deficiency / Low Ferritin ๐ฉธ Magnesium Deficiency ๐งฌ Cortisol ๐ด Sleep Quality ๐ซ Gut Health
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 โ Plums, dried (prunes), uncooked is rich in sugar (76% DV), which Rapid blood sugar spikes โ insulin surges โ 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.
Can people with diabetes eat Plums, dried (prunes), uncooked?
Plums, dried (prunes), uncooked has a glycemic index of 40 (low) and glycemic load of 3. Its low GI means it releases sugar slowly into the bloodstream โ generally fine for diabetics in reasonable portions. Contains 7.1g fiber which helps moderate the blood sugar response.
Is Plums, dried (prunes), uncooked good pre-workout?
Plums, dried (prunes), uncooked works well as a pre-workout snack: 64g carbs provide quick energy. 732mg potassium supports nerve function and prevents cramping. With a GI of 40, the energy release is gradual (good for endurance). Eat 30-60 minutes before training.
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.