Prunes, canned, heavy syrup pack, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Canned prunes in heavy syrup are plump, tender, and intensely sweet, with a jammy, almost wine-like flavor that comes from being slow-cooked in a thick sugar solution. The heavy syrup adds a glossy sheen and a syrupy, caramel-like sweetness that complements the prune's natural tartness. Despite the added sugar, they remain a notable source of dietary fiber, which is a key nutritional highlight.
Calorie split: 3% protein · 95% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love them for their deeply sweet, concentrated flavor and soft, satisfying texture, which makes them a comforting treat on their own or in desserts. They are a staple in many cultures for their versatility, from baking to savory glazes, and their long shelf life makes them a reliable pantry item.
⚠️ Watch-outs & how to enjoy it better
The heavy syrup significantly increases the sugar content, which can cause rapid blood-sugar spikes, making them less suitable for those managing diabetes or watching their sugar intake. To counteract this, pair them with a source of protein or healthy fat (like nuts or yogurt) to slow sugar absorption, and practice strict portion control (e.g., 3-4 prunes at a time).
Key benefits
- High in dietary fiber, supporting digestive regularity
- Rich in antioxidants like phenolic compounds
- Good source of potassium, an essential mineral
- Provides a quick, energy-dense carbohydrate source
- Contains iron and other essential minerals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'prune' comes from the Latin 'pruna,' meaning 'plum,' and the fruit was historically used as a natural laxative long before its modern health benefits were scientifically studied.
Full nutrition (USDA data · scales with serving)
| Water | 70.7 g |
| Energy | 105 kcal |
| Energy | 439 kj |
| Protein | 0.87 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.46 g |
| Carbohydrate, by difference | 27.8 g |
| Fiber, total dietary | 3.8 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.41 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 26.0 mg |
| Potassium, K | 226 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.10 mg |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.87 mg |
| Pantothenic acid | 0.10 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 797 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.13 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.13 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.04 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Plums, dried (prunes), uncooked — USDA does not publish this profile for Prunes.
| Tryptophan | 0.03 g |
| Threonine | 0.05 g |
| Isoleucine | 0.04 g |
| Leucine | 0.07 g |
| Lysine | 0.05 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.02 g |
| Valine | 0.06 g |
| Arginine | 0.04 g |
| Histidine | 0.03 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 0.11 g |
| Glycine | 0.05 g |
| Proline | 0.13 g |
| Serine | 0.06 g |
FAQ
Are canned prunes in heavy syrup healthier than fresh plums?
No, the heavy syrup adds significant sugar, making them higher in calories and sugar than fresh plums. However, they retain the fiber and some minerals, but the added sugar is a major drawback.
Can I use the syrup from canned prunes in recipes?
Yes, the syrup can be used to sweeten sauces, glazes, or baked goods, but be mindful of its high sugar content and use it sparingly.
How should I store opened canned prunes?
Transfer them to an airtight container and refrigerate, where they will last for up to a week. The syrup helps preserve them, but they are best consumed relatively quickly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.05 kcal/g · 3% calories from protein · 3.8 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.