Calories in stewed prunes: 81 kcal per 100 g

Q: How many calories are in a portion of prunes?

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

Q: Is prunes a source of potassium?

It is a source of potassium: 440 mg per 100 g, 22 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Which vitamins and minerals do prunes have most of?

By share of the daily reference intake: potassium (440 mg, 22 %), iron (1.5 mg, 11 %) and copper (0.08 mg, 8 %) per 100 g.

Q: Are prunes high in fibre?

It is a source of fibre (3.3 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 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.

0.24 gFat

1.1 gProtein

15.6 gCarbohydrate

2.6 gFibre

48.3 gWater

12.1 gMinerals and the rest

0.24 gFat
1.1 gProtein
15.6 gCarbohydrate
2.6 gFibre
48.3 gWater
12.1 gMinerals and the rest

Above average for fruit

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

Prunes81

Fruit average68.8

Low in fat

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

Fat, per portion0.24 g

Saturates, per portion0.08 g

Vitamins and minerals in prunes

One of the 18 reach the “source of” level, potassium first; none reaches “high in”.

18 %

Potassium

352 mg in an 80 g portion

21st of 143 fruit

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

Iron1.2 mg8.6 %

Copper0.06 mg6.4 %

Vitamin B60.08 mg5.7 %

Phosphorus33.6 mg4.8 %

Riboflavin (vitamin B2)0.06 mg4.6 %

Only a trace

Vitamin C
Folate
Biotin

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Potassium352 mg, 18 %

Iron1.2 mg, 8.6 %

Copper0.06 mg, 6.4 %

Vitamin B60.08 mg, 5.7 %

Phosphorus33.6 mg, 4.8 %

Riboflavin (vitamin B2)0.06 mg, 4.6 %

Niacin (vitamin B3)0.72 mg, 4.5 %

Manganese0.08 mg, 4 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Magnesium10.4 mg, 2.8 %

Pantothenic acid (vitamin B5)0.14 mg, 2.4 %

Zinc0.24 mg, 2.4 %

Calcium15.2 mg, 1.9 %

Selenium0.0008 mg, 1.5 %

Vitamin A0.0104 mg, 1.3 %

Chloride0.8 mg, <1 %

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 or vitamin C, and only 1.8 % of the selenium reference intake per 100 g.

Vitamin D

0mgin prunes

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein prunes

Find it inCherries, West Indian2150 % per 100 g

Selenium

1.8%in prunes, per 100 g

Find it inKidney, pig, fried491 % per 100 g

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Prunes against other fruit

Per 100 g, prunes have the most potassium of the 6 here, ahead of physalis (fruit only).

440mg

320mg

220mg

200mg

154mg

120mg

Prunes, flesh and skin, stewed without sugarthis page

Physalis, fruit only−120 mg

Mulberries, whole fruit, stewed without sugar−220 mg

Apricots, stewed without sugar−240 mg

Blackberries, raw−286 mg

Melon, Canteloupe-type, weighed whole−320 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 65 kcal. Per 100 g the figure is 81 kcal.

Is prunes a source of potassium?

It is a source of potassium: 440 mg per 100 g, 22 % 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 (440 mg, 22 %), iron (1.5 mg, 11 %) and copper (0.08 mg, 8 %) per 100 g.

Are prunes high in fibre?

It is a source of fibre (3.3 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-235, Prunes, flesh and skin, stewed without sugar, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. 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. Merged variant: with sugar: 103 kcal, 25.5 g sugars, 25.5 g carbohydrate. 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: Prunes). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.