Fruits • Deep Nutrition Analytics
Prunes, canned, heavy syrup pack, solids and liquids
Delivering 105 kcal per 100 grams, Prunes, canned, heavy syrup pack, solids and liquids functions as a fruits with carbohydrates (27.8g) driving its core energy contribution. It contributes a modest micronutrient payload, highlighted by Copper at 13% DV (0.118 mg) per serving. With 24g net carbohydrates and 0.9g protein per 100g, it offers measurable macronutrient precision for structured meal planning.
- Protein
- 0.9 g
- Carbohydrates
- 27.8 g
- Fat
- 0.2 g
- Fiber
- 3.8 g
Produce Profile: Hydration & Micronutrients
Prunes, canned, heavy syrup pack, solids and liquids provides natural botanical nutrition with 105 calories per 100g. Providing 3.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 1.1 kcal/g (105 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 439 kJ |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 27.8 g |
| Energy | 105 kcal |
| Fiber, total dietary | 3.8 g |
| Protein | 0.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.1 mg |
| Vitamin B6 | 0.2 mg |
| Potassium | 226 mg |
| Vitamin A | 40 µg |
| Magnesium | 15 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 40 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Vitamin A, IU | 797 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 17 mg |
| Potassium, K | 226 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 15 mg |
| Phosphorus, P | 26 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Niacin | 0.9 mg |
| Pantothenic acid | 0.1 mg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0 g |
| Water | 70.7 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Fatty acids, total saturated | 0 g |
| MUFA 16:1 | 0 g |
| Ash | 0.5 g |
Serving calculator
Common serving sizes
- prunes with liquid86 g
- cup234 g
Compare Prunes, canned, heavy syrup pack, solids and liquids with Category Peers
Plums, dried (prunes), stewed, without added sugar vs Prunes, canned, heavy syrup pack, solids and liquids
Compared to Plums, dried (prunes), stewed, without added sugar, Prunes, canned, heavy syrup pack, solids and liquids has 23% more fiber and 2% lower calories per 100g.
Prunes, canned, heavy syrup pack, solids and liquids vs Blueberries, wild, canned, heavy syrup, drained
Compared to Blueberries, wild, canned, heavy syrup, drained, Prunes, canned, heavy syrup pack, solids and liquids has 22% less fiber and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Prunes, canned, heavy syrup pack, solids and liquids?
A standard 100-gram serving of Prunes, canned, heavy syrup pack, solids and liquids contains 105 calories (439 kJ), alongside 0.9g of protein, 27.8g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 86g (prunes with liquid): ~90 kcal
- 234g (cup): ~246 kcal
Is Prunes, canned, heavy syrup pack, solids and liquids suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 24g of net carbs per 100g (27.8g total carbs minus 3.8g fiber), consuming Prunes, canned, heavy syrup pack, solids and liquids will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Prunes, canned, heavy syrup pack, solids and liquids?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Prunes, canned, heavy syrup pack, solids and liquids are:
- Copper: 0.118 mg (13% of your daily value)
- Vitamin B6: 0.203 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168159).