Food · Fruits and Fruit Juices
Prunes nutrition facts
A typical portion of prunes (5 prunes with liquid; 86 g, solids and liquids) has 90 calories and less than 1g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 105 calories (canned, heavy syrup pack, solids and liquids) to 339 (dehydrated, uncooked).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Prunes, canned, heavy syrup pack, solids and liquids, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.9g
- more than 14% of 8,218 USDA reference foods
- Calories per 100 g
- 105
- more than 29% of reference foods
- Sodium per 100 g
- 3mg
- more than 8% of reference foods
5 prunes with liquid weighs 86 g in USDA's record for Prunes, canned, heavy syrup pack, solids and liquids (FDC 168159).
Where the calories come from: 95% carbohydrate, 2% fat and 3% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.1 mg in 5 prunes with liquid (86 g), 11% of the Daily Value
- Vitamin B60.2 mg in 5 prunes with liquid (86 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 168159), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of prunes USDA describes
Uncooked has the most calories per 100 g (339); the fewest: Solids and liquids (105)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Prunes, canned, heavy syrup pack, solids and liquids | 105 | 0.9 g | 0.2 g | 3 mg |
| Prunes, dehydrated (low-moisture), uncooked | 339 | 3.7 g | 0.7 g | 5 mg |
| Prune, dried | 240 | 2.2 g | 0.4 g | 2 mg |
| Prunes, dehydrated (low-moisture), stewed | 113 | 1.2 g | 0.2 g | 2 mg |
Every nutrient in this record (40)
The portion is 5 prunes with liquid (86 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.75 g | 0.87 g | 1% |
| Total lipid (fat) | 0.17 g | 0.20 g | 0% |
| Carbohydrate, by difference | 23.9 g | 27.8 g | 9% |
| Ash | 0.40 g | 0.46 g | |
| Energy | 90.3 kcal | 105 kcal | |
| Water | 60.8 g | 70.7 g | |
| Fiber, total dietary | 3.27 g | 3.80 g | 12% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.014 g | 0.016 g | 0% |
| Fatty acids, total monounsaturated | 0.11 g | 0.13 g | |
| Fatty acids, total polyunsaturated | 0.037 g | 0.043 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 14.6 mg | 17.0 mg | 1% |
| Iron, Fe | 0.35 mg | 0.41 mg | 2% |
| Magnesium, Mg | 12.9 mg | 15.0 mg | 3% |
| Phosphorus, P | 22.4 mg | 26.0 mg | 2% |
| Potassium, K | 194 mg | 226 mg | 4% |
| Sodium, Na | 2.58 mg | 3.00 mg | 0% |
| Zinc, Zn | 0.16 mg | 0.19 mg | 1% |
| Copper, Cu | 0.10 mg | 0.12 mg | 11% |
| Manganese, Mn | 0.084 mg | 0.098 mg | 4% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 34.4 µg | 40.0 µg | 4% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 2.41 mg | 2.80 mg | 3% |
| Thiamin | 0.029 mg | 0.034 mg | 2% |
| Riboflavin | 0.10 mg | 0.12 mg | 8% |
| Niacin | 0.74 mg | 0.87 mg | 5% |
| Pantothenic acid | 0.086 mg | 0.10 mg | |
| Vitamin B-6 | 0.17 mg | 0.20 mg | 10% |
| Folate, total | 0 µg | 0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 0 µg | 0 µg | |
| Folate, DFE | 0 µg | 0 µg | 0% |
Fatty acids (5)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 16:0 | 0.011 g | 0.013 g | |
| SFA 18:0 | 0.0026 g | 0.0030 g | |
| MUFA 18:1 | 0.11 g | 0.13 g | |
| PUFA 18:2 | 0.037 g | 0.043 g | |
| MUFA 16:1 | 0.0017 g | 0.0020 g |
Source: USDA FoodData Central, FDC 168159: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in prunes?
90 in 5 prunes with liquid (86 g) of solids and liquids; 105 to 339 per 100 g across USDA's descriptions.
How much protein is in prunes?
less than 1g in 5 prunes with liquid; 0.9 g per 100 g.
How much sodium is in prunes?
0mg in 5 prunes with liquid; 3 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov