Prunes

Q: How many calories in cup of prunes?

About 316 calories, with roughly 3.4g of protein. cup weighs about 280g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

113

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 9.9 oz

Calories

316

Protein

3.4g

Carbs

83.2g

Fat

0.7g

Protein 4% Carbs 94% Fat 2%

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Prunes is 0g of sugar, wrapped in 0g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 113 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener prunes has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Saturated fat0.02 g0%

Cholesterol0 mg0%

Sodium2 mg0%

Potassium353 mg8%

Calcium24 mg2%

Iron1.17 mg7%

Magnesium21 mg5%

Zinc0.25 mg2%

Vitamin C0 mg0%

Vitamin A26 mcg3%

Vitamin D0 mcg0%

Vitamin B60.191 mg11%

Vitamin B120 mcg0%

Folate0 mcg0%

Niacin0.985 mg6%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Orange Peel

16 fewer calories per 100g.

Cal97 Protein1.5 g Fat0.2 g

Banana

24 fewer calories per 100g.

Cal89 Protein1.1 g Fat0.3 g

Avocado

47 more calories per 100g · +14g fat.

Cal160 Protein2 g Fat14.7 g

Common questions

The stuff people actually ask.

How many calories in cup of prunes?

About 316 calories, with roughly 3.4g of protein. cup weighs about 280g. Use the slider above for any other portion.

Does a ripe prunes have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is prunes actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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