trace elements necessary to maintain health and combat pathogenic microflora. This article talks about how many calories in prunes, what are its benefits and BJU. Useful information will help to correctly include dried fruit in the diet without harming the beauty of the figure and state of health.
Material Content:
Chemical composition and nutritional value
100 grams of dried prunes (seedless) contain about 35% of dietary fiber, 9% of tryptophan and 73% of the daily sugar intake.
Dried fruit contains the following substances useful for the body:
- dietary fiber that beneficially affects the gastrointestinal tract;
- potassium, which regulates the work of the heart and blood vessels;
- B vitamins calming the nervous system;
- iron, which increases the level of hemoglobin in the blood;
- immunity enhancing antioxidants;
- pectins that impede the development of oncology and rejuvenate the body.
If we consider the nutritional value of this product in more detail, then per 100 grams of the product accounts for 3.5 g of organic acids, 25 g of water, 57 g of saccharides, 9 g of dietary fiber, 0.2 g of fatty acids, 2 g of ash and 0.6 g starch.
Calorie and BJU prunes
During weight loss, you just need to know the calorie content and BZHU prunes. These data will help to control portions of the product, not exceeding the amount of daily carbohydrates.
100 grams of dried product contains 231 kcal (966 kJ), of which:
- 2.7 g (16%) are proteins;
- 0.5 g (17%) are fats;
- 59 g (67%) are carbohydrates.
Based on these data, it is possible to calculate the calorie content of 1 piece (approximately 7 grams), which is equal to 16.9 units.And if this dried fruit is sold in chocolate, then its energy value is 98.3 calories. 100 grams of stewed product contains 113 kcal, and canned plums - 105 kcal.
If they are fresh, then this parameter is equal to 58.57 kcal (254 kJ) per 100 g of product, of which:
- proteins - 0.61 g (0%);
- fats 1.68 g (2);
- carbohydrates - 15.11 (5%).
The list shows indicators as a percentage of the daily norm.
The content of vitamins and minerals
Since prunes have a fairly large list of vitamins and minerals, it is most convenient to familiarize yourself with them through the table.
| The name of the vitamin or trace element | Content per 100 grams of product |
|---|---|
| Retinol | 39 mcg |
| Thiamine | 0.051 mg |
| Riboflavin | 0.186 mg |
| A nicotinic acid | 2 mg |
| Pantothenic acid | 0.5 mg |
| Pyridoxine | 0.26 mg |
| Folic acid | 4 mg |
| Vitamin C | 0.6 mg |
| Tocopherol | 0.43 mg |
| Vitamin K | 59.5 mcg |
| Vitamin PP | 1.88 mg |
| K | 732 mg |
| Ca | 43 mg |
| Mg | 41 mg |
| Na | 2 mg |
| P | 69 mg |
| Fe | 0.93 mg |
| Mn | 0.29 mg |
| Cu | 281 mcg |
| Se | 0.3 mcg |
| F | 4 mcg |
| Zn | 0.44 mg |
The healing properties of dried fruit
Prunes have a positive effect on the whole body. It is often used in combination with the conservative treatment of many diseases.
This is due to its healing properties:
- Diuretic achieved by potassium. This property of dried fruit is especially relevant in the treatment of pathologies of the urinary system.
- Laxative effect with improved bowel function.
- Normalizing blood pressure.
- Bactericidal.
- Improving appetite.
- Immunomodulatory.
- Accelerating metabolism with magnesium, calcium and potassium.
Prunes perfectly protect the body from the occurrence of pathologies of the circulatory, digestive and excretory systems, and also prevents the development of caries and inflammation of the gums.
Dried plum protects the male body from the development of prostatitis, improves the production of testosterone and stimulates the endocrine system. Prunes will be especially beneficial for women during menopause. Dried fruit will reduce the risk of osteoporosis and strengthen bone and muscle tissue. During gestation, such a component will be an excellent solution to problems with constipation. It normalizes metabolism, reduces the load on the liver, and also positively affects the teeth, hair and skin of the unborn baby.
But even with this set of positive qualities, it is contraindicated in diabetes mellitus, obesity, not recommended during lactation and with a tendency to stool disorder.
The benefits of losing weight
Prunes are considered to be a very high-calorie product. But, despite this, it is often used in programs designed for weight loss.
A similar solution is due to the fact that it has a good diuretic property and accelerates metabolism.
What processes does prune provide?
- enhances intestinal motility;
- binds, then removes toxins from the body;
- accelerates metabolic processes in cells and tissues.
When dieting with such an ingredient, the basic rule is the correct way to select it for subsequent use.
When purchasing dried fruit, preference should be given to elastic and fragrant fruits with a slightly glossy shine. Nutritionists recommend consuming no more than 5 prunes per day.
The calorie content of prunes is quite high, but at the same time it copes with the extra pounds. In addition, dried plums help fight many serious illnesses. The main thing is to warn the attending physician about his admission, then it will be possible to prevent possible negative consequences from his use.
