Prunes nutrition facts

Prunes (1 oz, 28.35 g) has 68 calories, 0.6 g protein, 1.8 g fiber, 0.1 g fat. It is a good source of vitamin K.

Vitamin K 14% DV Copper 8.6% DV Fiber 6.3% DV Vitamin B6 4.8% DV Potassium 4.8% DV

#9 of 41 fruits for vitamin K #22 of 50 fruits for niacin #23 of 50 fruits for vitamin B6 #26 of 50 fruits for riboflavin #27 of 50 fruits for magnesium #29 of 50 fruits for zinc

Nutrition Facts

Serving size1 oz (28 g)

Calories68

Total Fat 0.1g0.1%

Saturated Fat 0g0.1%

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 18.1g6.6%

Dietary Fiber 1.8g6.3%

Total Sugars 10.8g

Protein 0.6g1.2%

Vitamin D 0µg0%

Calcium 12mg1%

Iron 0.2mg1.2%

Potassium 223mg4.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 3%
■ Fat 1%
■ Carbohydrate 95%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

-3

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.7

Inflammatory profile average for whole foods

Lower is more anti-inflammatory. Percentile 41 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in prunes

Nutrient	Per 1 oz	% Daily Value
Macronutrients
Calories	68 kcal	3.4%
Protein	0.6 g	1.2%
Total fat	0.1 g	0.1%
Carbohydrate	18.1 g	6.6%
FiberF	1.8 g	6.3%
Sugars	10.8 g	no DV
Fats
Saturated fat	0 g	0.1%
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.2 mg	0.2%
Thiamin (B1)F	0.01 mg	0.9%
Riboflavin (B2)F	0.04 mg	3.4%
Niacin (B3)F	0.6 mg	3.5%
Pantothenic acid (B5)	0.12 mg	2.4%
Vitamin B6F	0.08 mg	4.8%
Folate (DFE)	1 µg	0.3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	11 µg	1.2%
Vitamin E	0.12 mg	0.8%
Vitamin D	0 µg	0%
Vitamin K	16.9 µg	14%
Choline	3 mg	0.5%
Minerals
SodiumF	0 mg	0%
CalciumF	12 mg	1%
IronF	0.2 mg	1.2%
MagnesiumF	12 mg	2.9%
PhosphorusF	20 mg	1.6%
PotassiumF	223 mg	4.8%
ZincF	0.1 mg	1.1%
CopperF	0.08 mg	8.6%
ManganeseF	0.08 mg	3.5%
Selenium	0.1 µg	0.2%
Carotenoids
Beta-carotene	112 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	42 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	9 g	no DV
Amino acids
Tryptophan	0.007 g	no DV
Threonine	0.014 g	no DV
Isoleucine	0.012 g	no DV
Leucine	0.019 g	no DV
Lysine	0.014 g	no DV
Methionine	0.005 g	no DV
Phenylalanine	0.015 g	no DV
Valine	0.016 g	no DV
Histidine	0.008 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	240 kcal	12%
Protein	2.2 g	4.4%
Total fat	0.4 g	0.5%
Carbohydrate	63.9 g	23%
FiberF	6.3 g	22%
Sugars	38.1 g	no DV
Fats
Saturated fat	0.1 g	0.4%
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.04 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.6 mg	0.7%
Thiamin (B1)F	0.04 mg	3.2%
Riboflavin (B2)F	0.15 mg	12%
Niacin (B3)F	2 mg	12%
Pantothenic acid (B5)	0.42 mg	8.4%
Vitamin B6F	0.29 mg	17%
Folate (DFE)	4 µg	1%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	39 µg	4.3%
Vitamin E	0.43 mg	2.9%
Vitamin D	0 µg	0%
Vitamin K	59.5 µg	50%
Choline	10 mg	1.8%
Minerals
SodiumF	1 mg	0%
CalciumF	44 mg	3.4%
IronF	0.7 mg	4.2%
MagnesiumF	44 mg	10%
PhosphorusF	72 mg	5.8%
PotassiumF	788 mg	17%
ZincF	0.4 mg	3.8%
CopperF	0.27 mg	30%
ManganeseF	0.28 mg	12%
Selenium	0.3 µg	0.5%
Carotenoids
Beta-carotene	394 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	148 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	31 g	no DV
Amino acids
Tryptophan	0.025 g	no DV
Threonine	0.049 g	no DV
Isoleucine	0.041 g	no DV
Leucine	0.066 g	no DV
Lysine	0.05 g	no DV
Methionine	0.016 g	no DV
Phenylalanine	0.052 g	no DV
Valine	0.056 g	no DV
Histidine	0.027 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168162 ("Plums, dried (prunes), uncooked"), Foundation Foods #2758978.

Frequently asked questions

How many calories are in prunes?

Prunes has 68 calories per 1 oz (28.35 g), or 240 calories per 100 g, according to USDA FoodData Central.

How much protein is in prunes?

0.6 g of protein per 1 oz, which is 1.2% of the 50 g Daily Value.

What is prunes rich in?

Per serving, prunes is richest in Vitamin K at 14% of the Daily Value, Copper (8.6%), Fiber (6.3%), Vitamin B6 (4.8%).

Is prunes healthy?

By nutrient density, prunes scores -3 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is average for whole foods compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.