Are Dried Prunes a Good Source Of Fiber? (Explained)

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If you’re wondering if dried prunes are a good source of fiber, we have the answers you’re looking for. This post will contain all of the info you will need on dried prunes as a source of fiber. In the first part, we will provide you with the main info on the fiber content and calorie count in dried prunes. Then we will compare them to similar foods based on fiber content. Finally, we will give you the fiber amounts in dried prunes in various quantities. Let’s begin!

Quick Answer: Are dried prunes a good source of fiber? A cup of dried prunes has 12.4 grams of fiber and 417.6 calories. This makes them a relatively decent source of fiber, similar to most other dried fruits.

To give it some context, by eating 100 calories of dried prunes you would be eating around 3 grams of fiber. While this is not a bad amount, there are many foods that are better picks out there, if you’re looking to improve your fiber intake.

This is why we recommend that dried prunes never be the main source of fiber in your diet. Combine them with other foods for the absolute best results.

It is recommended that we eat around 30 grams of fiber each day. With dried prunes, you would need to eat 2.5 cups which would equate to more than 1,000 calories. Naturally, this is a bit much, which is why you should add other fiber-rich foods to your diet.

Now, let’s compare the fiber content in dried prunes to other similar foods.

Comparing Fiber In Dried Prunes To Similar Foods

Now that we know that a cup of dried prunes has 12.4 grams of fiber and 417.6 calories (3 grams of fiber per 100 calories) let’s compare them to other foods:

  • One cup of dried apricots has 9.5 grams of fiber and 313 calories. They offer basically the same amount of fiber as dried prunes. (3 grams of fiber per 100 calories)
  • A cup of dried cranberries has 8.5 grams of fiber and 492.8 calories. When compared to dried prunes, cranberries are much worse, fiber-wise. (1.7 grams of fiber per 100 calories)
  • Pistachios have 13 grams of fiber and 688.8 calories per cup. A popular snack, but also much worse than dried prunes with their fiber content. (1.89 grams of fiber per 100 calories)
  • Walnuts have 7.8 grams of fiber and 765.2 calories per cup. They are also far worse than dried prunes as a source of fiber. (1 gram of fiber per 100 calories)
  • Plums have 2.7g of fiber and 87 calories per cup. Plums are practically the same as dried prunes, but only marginally better. (3.1 grams of fiber per 100 calories)
  • Dates have 3 grams of fiber and 204 calories per cup. Dates are also far worse than dried plums when it comes to fiber. (1.5 grams of fiber per 100 calories)

How Much Fiber Dried Prunes Contain By Quantity

  • 1 cup of dried prunes has 12.4 grams of fiber and 417.6 calories.
  • Dried prunes have 7.1 grams of fiber and 240 calories per 100 grams.
  • Dried prunes have 2 grams of fiber and 68 calories per oz.

Wrap Up

There you go, all the info on dried plums as a source of fiber. While decent, we don’t recommend making them your main source, since there are better options out there. Of course, no one is stopping you from adding dried plums to your diet, as any fiber source is a welcome addition. We would just advise you to combine them with other foods for the best fiber-rich diet.

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