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Dehydrated Plum
Fruits
Nutri-ScoreB

Dehydrated Plum

Prunus domestica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dehydrated Plum provides 240 kcal, 2.2g of protein, 63.9g of carbohydrates, and 7.1g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

Dehydrated plums, also known as prunes, are nutrient-dense fruits that provide a concentrated source of vitamins, minerals, and dietary fiber. They are particularly known for their digestive health benefits and antioxidant properties.

Also known as:
PrunesDried Plums
Scientific NamePrunus domestica
Region of OriginMiddle East
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories240 kcal
Water
20%
Fiber7.1g
Total66.5g
Protein
2.2g(3%)
Fats
0.4g(1%)
Carbohydrates
63.9g(96%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)None registered
Vitamins with less than 2% DV
Vitamin C: 0.6 mg

Minerals

Major Source (≥ 2% DV)
Potassium732 mg (21%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, dehydrated plums can help promote regular bowel movements and prevent constipation.
✓They contain antioxidants such as phenolic compounds, which may help reduce oxidative stress and inflammation in the body.
✓Dehydrated plums are a good source of potassium, which is essential for maintaining healthy blood pressure levels.
✓They may aid in weight management by promoting a feeling of fullness due to their high fiber content.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort or diarrhea due to their high fiber content.
!Individuals with certain digestive disorders should consult a healthcare provider before including dehydrated plums in their diet.

How to Prepare & Consume

Dehydrated plums can be eaten as a snack, added to cereals, or incorporated into baked goods. Soaking them in water before consumption can enhance their texture and digestibility.

Smart Selection & Storage

How to Select

Choose dehydrated plums that are plump and moist, avoiding those that appear shriveled or overly dry. Check for added sugars or preservatives on the label.

How to Store

Store in an airtight container in a cool, dark place to maintain freshness. Refrigeration can extend shelf life.

Myths vs Realities

MythEating prunes will always cause diarrhea.
RealityWhile prunes are high in fiber and can promote bowel movements, moderation is key; excessive consumption may lead to digestive upset.
MythDehydrated plums are unhealthy due to their sugar content.
RealityDehydrated plums contain natural sugars, but they also provide essential nutrients and fiber, making them a healthy snack when consumed in moderation.
MythAll dried fruits are the same.
RealityDried fruits vary in nutritional content; dehydrated plums are particularly high in fiber and potassium compared to other dried fruits.

Healthy Recipes

Dehydrated Plum and Quinoa Salad

A refreshing salad combining the sweetness of dehydrated plums with protein-packed quinoa and crunchy vegetables.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dehydrated plums, chopped
  • 1/2 cup diced cucumber
  • 1/4 cup diced red onion
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, chopped dehydrated plums, diced cucumber, diced red onion, and chopped parsley.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss to combine, and serve chilled.

Dehydrated Plum Energy Bites

Nutritious energy bites made with dehydrated plums, oats, and nut butter, perfect for a quick snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup dehydrated plums, finely chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup chia seeds
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine the rolled oats, chopped dehydrated plums, almond butter, honey, chia seeds, and vanilla extract.
  2. 2. Mix until well combined, then refrigerate the mixture for 30 minutes.
  3. 3. Once chilled, roll the mixture into small balls and store in an airtight container.

Dehydrated Plum Chia Pudding

A creamy and nutritious chia pudding infused with the natural sweetness of dehydrated plums, perfect for breakfast or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup dehydrated plums, chopped
  • 1 tablespoon maple syrup
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a bowl, combine chia seeds, almond milk, chopped dehydrated plums, maple syrup, and cinnamon.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Cover and refrigerate for at least 2 hours or overnight before serving.

Savory Dehydrated Plum and Chicken Stir-Fry

A delicious stir-fry featuring tender chicken, vibrant vegetables, and the unique flavor of dehydrated plums.

Ingredients
  • 1 lb chicken breast, sliced
  • 1 cup mixed bell peppers, sliced
  • 1/2 cup dehydrated plums, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a pan over medium heat, add garlic and ginger, and sauté until fragrant.
  2. 2. Add sliced chicken and cook until browned, then add bell peppers and dehydrated plums.
  3. 3. Pour in soy sauce, stir well, and cook until the chicken is fully cooked and vegetables are tender.

Dehydrated Plum and Spinach Smoothie

A nutrient-dense smoothie combining spinach, dehydrated plums, and banana for a deliciously sweet treat.

Ingredients
  • 1 cup fresh spinach
  • 1 banana
  • 1/2 cup dehydrated plums, soaked in water
  • 1 cup almond milk
  • 1 tablespoon almond butter
Instructions
  1. 1. In a blender, combine fresh spinach, banana, soaked dehydrated plums, almond milk, and almond butter.
  2. 2. Blend until smooth and creamy, adjusting the consistency with more almond milk if needed.
  3. 3. Serve immediately for a refreshing boost.

Dehydrated Plum Oatmeal Cookies

Chewy oatmeal cookies packed with dehydrated plums and nuts for a wholesome snack or dessert.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup whole wheat flour
  • 1/2 cup dehydrated plums, chopped
  • 1/4 cup chopped nuts (walnuts or almonds)
  • 1/4 cup coconut oil, melted
  • 1/4 cup honey
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix rolled oats, whole wheat flour, chopped dehydrated plums, chopped nuts, baking powder, and cinnamon.
  3. 3. In another bowl, combine melted coconut oil and honey, then mix with dry ingredients until well combined. Drop spoonfuls onto the baking sheet and bake for 12-15 minutes.

Dehydrated Plum and Yogurt Parfait

A layered parfait featuring creamy yogurt, dehydrated plums, and granola for a delightful breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup dehydrated plums, chopped
  • 1/2 cup granola
  • 1 tablespoon honey
  • Fresh mint leaves for garnish
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, chopped dehydrated plums, and granola.
  2. 2. Drizzle honey over the top and repeat the layers until all ingredients are used.
  3. 3. Garnish with fresh mint leaves and serve immediately.

Dehydrated Plum and Sweet Potato Mash

A unique twist on mashed sweet potatoes, enhanced with the natural sweetness of dehydrated plums for a nutritious side dish.

Ingredients
  • 2 large sweet potatoes, peeled and cubed
  • 1/2 cup dehydrated plums, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes in salted water until tender, about 15-20 minutes, then drain.
  2. 2. Mash the sweet potatoes with olive oil, adding chopped dehydrated plums, salt, and pepper to taste.
  3. 3. Serve warm as a delicious side dish.

Dehydrated Plum and Walnut Salad

A hearty salad featuring mixed greens, dehydrated plums, walnuts, and a tangy vinaigrette for a satisfying meal.

Ingredients
  • 4 cups mixed salad greens
  • 1/2 cup dehydrated plums, sliced
  • 1/2 cup walnuts, toasted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, sliced dehydrated plums, toasted walnuts, and crumbled feta cheese.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of dehydrated plums?

Dehydrated plums are rich in fiber, antioxidants, and potassium, which can support digestive health, reduce oxidative stress, and help regulate blood pressure.

How many dehydrated plums should I eat daily?

A typical serving size is about 4-5 dehydrated plums, which provides a good amount of fiber and nutrients without excessive calories.

Can dehydrated plums help with weight loss?

Yes, their high fiber content can promote satiety, helping to control appetite and support weight management.

Are dehydrated plums safe for diabetics?

In moderation, dehydrated plums can be included in a diabetic diet due to their low glycemic index, but portion control is important.

How should I store dehydrated plums?

Store dehydrated plums in a cool, dry place in an airtight container to maintain freshness and prevent moisture absorption.

Can I use dehydrated plums in cooking?

Yes, dehydrated plums can be rehydrated and used in various recipes, including stews, desserts, and salads.

Do dehydrated plums contain added sugars?

Check the label; some brands may add sugar during processing, while others are unsweetened.

What is the difference between prunes and dehydrated plums?

Prunes are specifically dried plums that are often used for their digestive benefits, while dehydrated plums may refer to any dried plum variety.

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Comparisons
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Nutrients
Protein in Dehydrated Plum Calories in Dehydrated Plum Vitamin-c in Dehydrated Plum Magnesium in Dehydrated Plum
Featured Guides
Health Benefits of Dehydrated Plum Healthy Recipes with Dehydrated Plum
Rankings
Fruits high in fiber Fruits high in potassium Fruits low in carbohidratos Fruits low in índice glucémico