Are Dried Plums Good for You?

by Joseph McAllister

About Joseph McAllister

Joseph McAllister has worked as a writer since 2003. He has more than seven years of experience in training and coaching martial arts. McAllister writes for various websites on a variety of topics including martial arts, competition and fitness. He graduated from Liberty University on a full ride National Merit Scholarship with a Bachelor of Science in print journalism.


You might find dried plums more commonly labelled as "prunes" in your grocery store. Dried plums are well known for their ability to contribute to healthy digestion, but that is only one of many benefits they can provide to your health. Not to mention, they make a convenient, delicious snack.

Calories, Fat, Cholesterol and Sodium

One serving of dried plums is about five plums total, containing about 100 calories. Dried plums are virtually free of fat and cholesterol. They contain only about 5 milligrams of sodium, which is about 0.2 percent of your recommended daily sodium intake. Overall, the calories in dried plums contain very small amounts of negative dietary elements, which means they are a positive caloric expenditure, nutritionally speaking.

Carbohydrates, Fiber and Protein

Those five dried plums contain about 24 grams of carbohydrates. They also contain about 3 grams of dietary fiber, which is a contributor to healthy digestive function. They contain about 12 percent of your recommended daily intake of dietary fiber. About 1 gram of protein -- equivalent to 2 percent of your recommended intake -- is in a serving. Your body needs protein to rebuild damaged muscles.


One serving of dried plums contains about 400 international units of vitamin A, which is about 17 percent of the daily recommended intake for women. Vitamin A is important for healthy eyesight, skin and teeth. Dried plums also contain small amounts of the B complex vitamins, such as thiamin, riboflavin, niacin and folate. The B vitamins are important components of the process that converts food into usable energy.


Your body needs calcium not only to build strong teeth and bones, but also to help maintain proper function in your muscles, nervous system and organs. One serving of dried plums offers about 20 mg of calcium. This is about 2 percent of your daily recommended calcium intake. They also contain about 0.4 mg of iron, which your body needs to be able to transport oxygen through the bloodstream.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or