Prune puree

Prune puree scores 27 of 100, a Low band result that ranks 52nd of 60 in Fruits & juices, well below the category's median of 81. Even so, it carries several good marks per 100 g: potassium at 18 percent DV, iron at 16 percent DV, dietary fiber at 12 percent DV and vitamin A at 11 percent DV.

Bakers use prune puree as a fat substitute in muffins, brownies and quick breads, or spread it straight as a simple fruit filling, since its thick texture works like a stand-in for butter or oil. The honest caveat is sugar, a high 39 g per 100 g, so those wanting a lower-sugar fruit option might turn toward unsweetened cranberry juice instead, which scores higher in this category.