Prune puree
FDC 167780tbsp (36 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 27 · -54 vs Fruits & juices medianPrune 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.
See how this score is calculated, build a plate around prune puree, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | 13% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 23 mg | 1% |
| Carbohydrate | 65 g | 24% |
| Dietary fiber | 3.3 g | 12% |
| Sugars | 39 g | |
| Protein | 2.1 g | 4% |
| Potassium | 852 mg | 18% |
| Calcium | 31 mg | 2% |
| Iron | 2.8 mg | 16% |
| Magnesium | - | |
| Vitamin C | 4.3 mg | 5% |
| Vitamin A | 100 µg | 11% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | 5% |
| Total fat | 0.07 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 8.3 mg | 0% |
| Carbohydrate | 23 g | 9% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | 14 g | |
| Protein | 0.76 g | 2% |
| Potassium | 307 mg | 7% |
| Calcium | 11 mg | 1% |
| Iron | 1 mg | 6% |
| Magnesium | - | |
| Vitamin C | 1.5 mg | 2% |
| Vitamin A | 36 µg | 4% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 167780Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cranberry juice, unsweetenedDensity 31 vs 27Tamarinds, rawDensity 33 vs 27Mango nectar, cannedDensity 36 vs 27Original analysis by NutriVerdict
In the kitchen and how to use it
Prune puree is a thick, deep-brown paste made from stewed, blended dried plums, valued in baking as a fat substitute since its sticky, moist texture mimics butter or oil in cakes, brownies, and quick breads while adding a mild caramel-like sweetness. Bakers often swap it in for some or all of the fat in a recipe to keep baked goods dense and moist, and it also works stirred into oatmeal, spread on toast in place of jam, or blended into smoothies for body and sweetness without added sugar.
Once opened, prune puree keeps in the refrigerator for a couple of weeks in a sealed container, or it can be frozen in small portions for longer storage and thawed as needed for baking. At 257 calories and 65.1 g of carbohydrate per 100 g, with 39 g of sugar reflecting its concentrated dried-fruit base, a tablespoon at 36 g still delivers 18% DV of potassium, 16% DV of iron, and 12% DV of fiber (3.3 g), making it a useful way to work extra fiber and potassium into baked goods where whole prunes wouldn't fit as easily.
Frequently asked questions about prune puree
How many calories are in prune puree?
A 36 g tablespoon serving has 257 calories per 100 g, with 65.1 g of carbohydrate and 39 g of sugar.
Is prune puree a good source of potassium?
Yes, a tablespoon provides about 18% of the daily value for potassium, along with 16% DV of iron and 12% DV of fiber.
What is prune puree used for in cooking?
It's commonly used as a fat substitute in baking, swapped in for butter or oil in cakes and quick breads to keep them moist while adding natural sweetness.