Calories in canned prunes: 79 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.16 gFat

0.56 gProtein

15.8 gCarbohydrate

1.9 gFibre

59.3 gWater

2.3 gMinerals and the rest

0.16 gFat
0.56 gProtein
15.8 gCarbohydrate
1.9 gFibre
59.3 gWater
2.3 gMinerals and the rest

About average for fruit

Prunes are 79 kcal per 100 g. The 143 fruit in this database average 68.8.

Prunes79

Fruit average68.8

Low in fat

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

Fat, per portion0.16 g

Vitamins and minerals in prunes

Two of the 17 reach the “source of” level, potassium first; none reaches “high in”.

14 %

Potassium

272 mg in an 80 g portion

27th of 143 fruit

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Iron1.8 mg13 %

Zinc0.8 mg8 %

Copper0.07 mg7.2 %

Manganese0.08 mg4 %

Vitamin B60.05 mg3.4 %

Only a trace

Vitamin C
Biotin
Selenium

None recorded

Vitamin D
Vitamin B12

Show all 17 with amounts

Potassium272 mg, 14 %

Iron1.8 mg, 13 %

Zinc0.8 mg, 8 %

Copper0.07 mg, 7.2 %

Manganese0.08 mg, 4 %

Vitamin B60.05 mg, 3.4 %

Phosphorus24 mg, 3.4 %

Magnesium12 mg, 3.2 %

Niacin (vitamin B3)0.48 mg, 3 %

Calcium20.8 mg, 2.6 %

Vitamin A0.0184 mg, 2.3 %

Folate0.004 mg, 2 %

Thiamin (vitamin B1)0.02 mg, 1.5 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Pantothenic acid (vitamin B5)0.06 mg, 0.9 %

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 prunes don’t give you. And where to find it.

No recorded vitamin D, vitamin C or selenium.

Vitamin D

0mgin prunes

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein prunes

Find it inCherries, West Indian2150 % per 100 g

Selenium

Tracein prunes

Find it inKidney, pig, fried491 % 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.

Prunes against other fruit

Per 100 g, prunes have the most potassium of the 6 here, ahead of mulberries (whole fruit, raw).

340mg

260mg

180mg

164mg

150mg

95mg

Prunes, canned in juice, whole contentsthis page

Mulberries, whole fruit, raw−80 mg

Melon, average−160 mg

Raspberries, raw−176 mg

Mangoes, ripe, raw−190 mg

Fruit cocktail, canned in juice, whole contents−245 mg

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

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Questions about prunes

What the numbers say to the questions people actually search.

How many calories are in a portion of prunes?

A typical portion (80 g, one of your five a day) gives 63 kcal. Per 100 g the figure is 79 kcal.

Is prunes a source of potassium?

It is a source of potassium: 340 mg per 100 g, 17 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals do prunes have most of?

By share of the daily reference intake: potassium (340 mg, 17 %), iron (2.2 mg, 16 %) and zinc (1 mg, 10 %) per 100 g.

Are prunes high in salt?

No. Salt is 0.05 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-237, Prunes, canned in juice, whole contents, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Nutritional composition of fruit products, 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. Edible proportion: 93 % of the weight as bought is eaten. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.