Prunes (dried plums)
BLS 4.0 food: Plum dried (prunes) (Pflaume getrocknet), code F220400 · cross-reference USDA FDC #168162
Per portion (30 g)
61.5 kcalenergy
0.69 gprotein
1.8 gfibre
0 gfat
13.3 gcarbohydrate
Verified benefits — authorised EU health claims
Prunes (dried plums) meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin E contributes to the protection of cells from oxidative stress.
✓ 2.1 mg per 100 g = 18 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.25 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.25 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.25 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.25 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.25 mg per 100 g = 18 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 8 more authorised claims
Potassium contributes to the maintenance of normal blood pressure.
✓ 718 mg per 100 g = 36 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 718 mg per 100 g = 36 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.29 mg per 100 g = 29 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.29 mg per 100 g = 29 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.29 mg per 100 g = 29 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.29 mg per 100 g = 29 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 0.46 mg per 100 g = 23 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 0.46 mg per 100 g = 23 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
💪 Build & keep muscle🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 205 kcal | 61.5 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 2.3 g | 0.69 g | BLS PROT625 · Laboratory analysis | |
| Carbohydrate (available) | 44.2 g | 13.3 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 37.2 g | 11.2 g | BLS SUGAR · Calculated by formula | |
| Dietary fibre | 6.1 g | 1.8 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 2.9 g | 0.86 g | BLS FIBSOL · Laboratory analysis | |
| Water | 37.2 g | 11.2 g | BLS WATER · Laboratory analysis | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0 g | 0 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0 g | 0 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0 g | 0 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0 g | 0 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0 g | 0 g | BLS F18:3CN3 · Laboratory analysis | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Laboratory analysis | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Laboratory analysis | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0 g | 0 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0 g | 0 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 0 g | 0 g | BLS F18:1CN9 · Laboratory analysis | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 21 µg | 6.3 µg | 3 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 2.1 mg | 0.63 mg | 18 % | BLS VITE · Laboratory analysis |
| Vitamin K | 1.4 µg | 0.42 µg | 2 % | BLS VITK · Calculated by formula |
| Vitamin C | 4 mg | 1.2 mg | 5 % | BLS VITC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Thiamin (vitamin B1) | 0.03 mg | 0.01 mg | 3 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.11 mg | 0.03 mg | 8 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 1.2 mg | 0.35 mg | 7 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.16 mg | 0.05 mg | 3 % | BLS PANTAC · Laboratory analysis |
| Vitamin B6 | 0.25 mg | 0.07 mg | 18 % | BLS VITB6 · Laboratory analysis |
| Biotin | 0.64 µg | 0.19 µg | 1 % | BLS BIOT · Laboratory analysis |
| Folate | 0.7 µg | 0.21 µg | 0 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 10.1 mg | 3 mg | USDA FDC 168162 |
Minerals & trace elements
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 1.8 mg | 0.54 mg | BLS NA · Laboratory analysis | |
| Potassium | 718 mg | 215 mg | 36 % | BLS K · Laboratory analysis |
| Calcium | 42.2 mg | 12.7 mg | 5 % | BLS CA · Laboratory analysis |
| Magnesium | 34.8 mg | 10.4 mg | 9 % | BLS MG · Laboratory analysis |
| Phosphorus | 65.2 mg | 19.6 mg | 9 % | BLS P · Laboratory analysis |
| Iron | 0.89 mg | 0.27 mg | 6 % | BLS FE · Laboratory analysis |
| Zinc | 0.38 mg | 0.11 mg | 4 % | BLS ZN · Laboratory analysis |
| Iodine | 1.8 µg | 0.54 µg | 1 % | BLS ID · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Selenium | 0.3 µg | 0.09 µg | 1 % | USDA FDC 168162 |
| Copper | 0.29 mg | 0.09 mg | 29 % | BLS CU · Laboratory analysis |
| Manganese | 0.46 mg | 0.14 mg | 23 % | BLS MN · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 30 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.02 g | 0.01 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.04 g | 0.01 g | BLS ILE · Laboratory analysis | |
| Leucine | 0.07 g | 0.02 g | BLS LEU · Laboratory analysis | |
| Lysine | 0.05 g | 0.01 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.01 g | 0.0 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.06 g | 0.02 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.05 g | 0.01 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.01 g | 0.0 g | BLS TRP · Laboratory analysis | |
| Valine | 0.05 g | 0.02 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.