Calories in stewed greengages: 81 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 16.6 g carbohydrate and 1.5 g fibre.

0.08 gFat

0.56 gProtein

16.6 gCarbohydrate

1.5 gFibre

57.9 gWater

3.4 gMinerals and the rest

0.08 gFat
0.56 gProtein
16.6 gCarbohydrate
1.5 gFibre
57.9 gWater
3.4 gMinerals and the rest

Above average for fruit

Greengages are 81 kcal per 100 g. The 143 fruit in this database average 68.8.

Greengages81

Fruit average68.8

Low in fat

0.1 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per portion0.08 g

Vitamins and minerals in greengages

No vitamin or mineral in greengages reaches the “source of” level; potassium is the nearest at 14 %.

11 %

Potassium

224 mg in an 80 g portion

39th of 143 fruit

Potassium is below the 15 % “source of” level in greengages, so no function line applies.

Copper0.06 mg5.6 %

Vitamin E0.5 mg4.2 %

Vitamin C2.4 mg3 %

Niacin (vitamin B3)0.4 mg2.5 %

Vitamin B60.03 mg2.3 %

Only a trace

Folate
Biotin
Chloride
Selenium
Sodium

None recorded

Vitamin D
Vitamin B12

Show all 17 with amounts

Potassium224 mg, 11 %

Copper0.06 mg, 5.6 %

Vitamin E0.5 mg, 4.2 %

Vitamin C2.4 mg, 3 %

Niacin (vitamin B3)0.4 mg, 2.5 %

Vitamin B60.03 mg, 2.3 %

Phosphorus16 mg, 2.3 %

Iron0.32 mg, 2.3 %

Thiamin (vitamin B1)0.02 mg, 2.2 %

Pantothenic acid (vitamin B5)0.11 mg, 1.9 %

Riboflavin (vitamin B2)0.02 mg, 1.7 %

Calcium12 mg, 1.5 %

Magnesium5.6 mg, 1.5 %

Vitamin A0.0112 mg, 1.4 %

Zinc0.08 mg, 0.8 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What greengages don’t give you. And where to find it.

No recorded vitamin D or selenium, and only 1 % of the zinc reference intake per 100 g.

Vitamin D

0mgin greengages

Find it inBloater, grilled500 % per 100 g

Selenium

Tracein greengages

Find it inKidney, pig, fried491 % per 100 g

Zinc

1%in greengages, per 100 g

Find it inOysters, raw592 % per 100 g

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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Greengages against other fruit

Per 100 g, figs (whole fruit, dried) have the most potassium in this comparison, followed by raisins (dried).

970mg

889mg

770mg

280mg

121mg

100mg

Figs, whole fruit, dried+690 mg

Raisins, dried+609 mg

Apricots, dried, stewed without sugar+490 mg

Greengages, stewed with sugarthis page

Pineapple, raw−159 mg

Rambutan−180 mg

All values per 100 g, from the same dataset. Differences are against greengages.

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Questions about greengages

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of greengages?

A typical portion (80 g, one of your five a day) gives 65 kcal. Per 100 g the figure is 81 kcal.

Does cooking change the energy in greengages?

Yes. Per 100 g, energy goes from 41 kcal raw to 81 kcal stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals do greengages have most of?

By share of the daily reference intake: potassium (280 mg, 14 %), copper (0.07 mg, 7 %) and vitamin E (0.63 mg, 5.3 %) per 100 g.

What is the difference between raw and stewed greengages?

Cooking changes the water and sometimes the fat content, so every figure per 100 g moves: energy 41 → 81 kcal when stewed; thiamin 0.05 → 0.03 mg when stewed; vitamin C 5 → 3 mg when stewed. The raw form has its own page, linked under “Other forms”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-113, Greengages, stewed with sugar, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutritional composition of fresh fruit, 1985-1986. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Greengage). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.