Nutrition

Aus Prunes are Packed with Nutrition

Far from being a food for the elderly, Aus prunes are packed with natural goodness that can benefit us all. (See nutrition table below.) They are cholesterol and fat-free, high in fibre and they contain many nutrients and antioxidants that can contribute to our health. In fact, few people realise that prunes have a higher level of anti-oxidants than most fresh berries, including blueberries.

Prunes are high in phyto-nutrients that help to neutralise free radicals which have been proven to be anti-cancerous, and they're a good source of Vitamin A. They are also high in iron and trace mineral iron, needed to convert the body's store of iron into haemoglobin. With the added bonus of high vitamin C, which is required for optimal absorption of iron, prunes are an ideal source of iron.

An excellent source of fibre, with a glycemic index of only 30, Australian prunes have many health benefits. The soluble fibre found in prunes help to normalise blood sugar levels by increasing insulin sensitivity as well as reducing the time it takes to absorb glucose, making it an ideal fruit in the prevention and treatment of type 2 diabetes. Soluble fibre is also a great way to reduce weight gain as it promotes the feeling of fullness. The fibre in prunes may also help to lower cholesterol as fibre binds to cholesterol and removes it from the body, helping to prevent heart disease.

Prunes are a great source of potassium and calcium but low in sodium, so they may assist in maintaining normal blood pressure and heart function and help to promote bone health.

Prunes are a good source of protein, providing essential amino acids to vegetarians, children and the elderly, who may lack protein in their diet.

In short, Australian prunes are delicious and nutritious. They are great recipe enhancers at breakfast, lunch or dinner and an ideal, healthy snack at any time of day.

Nutritionists love Aus Prunes

See leading Australian nutritionist Lola Berry in Griffith, the heart of the Australian prune growing district talking about Aus Prunes.

Nutrient Profile for Prunes

(Source - California Dried Plum Board)

cooking with prunes

cooking with prunes

cooking with prunes
NutrientUnitValue per 40 grams (or approx. 5 prunes)
Folate, DFE Mcg_DFE2.0
Choline, total mg 4.0
Betaine mg 0.2
Vitamin A, IU IU 312.0
Vitamin A, RAE Mcg_RAE 16.0
Retinol Mcg 0.00
Vitamin E (alpha-tocopherol) mg 0.17
Vitamin E, addedmg 0.00
Tocopherol, betamg 0.00
Tocopherol, gammamg 0.01
Tocopherol, deltamg 0.00
Vitamin K (phylloquinone)mcg 23.8
Lipids  
Fatty acids, total saturatedmg35
Fatty acids, total monounsaturatedmg21
Fatty acids, total polyunsaturatedmg 25
Cholesterol mg0.00
Other  
Alcohol, ethylg 0.00
Caffeine mg 0.00
Theobrominemg 0.00
Carotene, betaMcg 158.0
Carotene, alphaMcg 23.0
Cryptoxanthin, betaMcg37.0
LycopeneMcg0.00
Lutein & zeaxanthinMcg 59.0
Also  
Calcium mg20mg
Ironmg0.45mg
Potassiummg280mg
Magnesiummg17mg
Sodiummg2.8mg
Protein%6.5
Fibreg3.1

Note: In Australia, we don't use Vitamin A RAE