Welcome to the zinc content in 9 different types of prunes, ranging from 0.75 to 0.09 mg per 100g. The basic value from the general description of prunes is Plums, dried (prunes), uncooked which in 100g contains 0.44 mg of zinc. As a source of zinc, this corresponds to 3 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 240 kcal (12% RDA), the amount of Protein is 2.18 g (4% RDA), the amount of Fat is 0.38 g (1% RDA) and the amount of Carbohydrate is 63.88 g (49% RDA).

For the food Plums, dried (prunes), uncooked the typical serving size is 1 cup, pitted (or 174 g) which contains 0.77 mg of Zinc. The precentage of the recommended daily value for this serving is 5 %. For this serving the Calories content is 417.6 kcal, the Protein content is 3.79 g, the Fat content is 0.66 g and the Carbohydrate content is 111.15 g.

This list of 9 types of prunes, is brought to you by www.dietandfitnesstoday.com and ranges from Prunes, dehydrated (low-moisture), uncooked through to Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained where all food items are ranked by the content or amount per 100g. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much zinc in prunes.

Zinc Levels

The level of zinc can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 1 item. The highest amount of zinc from the 1 canned items is in Prunes, canned, heavy syrup pack, solids and liquids where the level is 0.19 mg per 100g.

The list below gives the total zinc content in the 9 items from the general description 'prunes' each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. The top 9 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

prunes zinc per 100g

Average Content for prunes

The average (or more correctly the arithmetic mean) amount of zinc contained in 100g of prunes, based on the list below of 9 different items under the general description of prunes, is 0.27 mg of zinc. This average value corresponds to 1.8 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 140.78 kcal, the average amount of Protein is 1.36 g, the average amount of Fat is 0.26 g and the average amount of Carbohydrate is 36.90 g.

Median Amount

The median value of Zinc is found in Babyfood, prunes, without vitamin c, strained which in 100g contains 0.2 mg of Zinc. This corresponds to 1 % of the recommended daily allowance. For this serving the amount of Calories is 100 kcal, the amount of Protein is 1 g, the amount of Fat is 0.2 g and the amount of Carbohydrate is 23.52 g.

Highest zinc Content per 100g

Using the list below for the 9 different prunes nutrition entries in our database, the highest amount of zinc is found in Prunes, dehydrated (low-moisture), uncooked which contains 0.75 mg of zinc per 100g. The associated percentage of RDA is 5 %. For this 100g serving the Calories content is 339 kcal, the Protein content is 3.7 g, the Fat content is 0.73 g, the Carbohydrate content is 89.07 g.

The lowest amount of zinc is in Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained which in 100g contains 0.09 mg of zinc. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Calories is 69 kcal, the amount of Protein is 0.6 g, the amount of Fat is 0.1 g, the amount of Carbohydrate is 18.5 g.

The difference between the highest and lowest values gives a zinc range of 0.66 mg per 100g. The range for the other nutrients are as follows; 270 kcal for Calories, 3.1 g for Protein, 0.63 g for Fat, 70.57 g for Carbohydrate.

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. For example 100g of Plums, dried (prunes), uncooked contains 0.44 mg of zinc. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the zinc nutritional content.

The food with the highest zinc content per typical serving is Prunes, dehydrated (low-moisture), uncooked which contains 0.99 mg in 1 cup (or 132 g). The precentage of the recommended daily value for this serving is 7 %. For this serving the Calories content is 447.48 kcal, the Protein content is 4.88 g, the Fat content is 0.96 g and the Carbohydrate content is 117.57 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing zinc which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in zinc.


Prunes List, zinc Content per 100g

1. Prunes, dehydrated (low-moisture), uncooked - Zinc
  Zinc (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  0.75 mg (5%)339 kcal (17%)89.07 g (69%)0.73 g (1%)3.7 g (7%)
  Typical Serving size of 1 cup (or 132g):
   0.99 mg (7%) 447.48 kcal (22%) 117.57 g (90%) 0.96 g (1%) 4.88 g (10%)
2. Plums, dried (prunes), uncooked - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.44 mg (3%)240 kcal (12%)63.88 g (49%)0.38 g (1%)2.18 g (4%)
  Typical Serving size of 1 cup and pitted (or 174g):
   0.77 mg (5%) 417.6 kcal (21%) 111.15 g (86%) 0.66 g (1%) 3.79 g (8%)
  Other serving sizes 1 prune and pitted (or 9.5g):
  0.04 mg (0%) 22.8 kcal (1%) 6.07 g (5%) 0.04 g (0%) 0.21 g (0%)
3. Prunes, dehydrated (low-moisture), stewed - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.25 mg (2%)113 kcal (6%)29.7 g (23%)0.24 g (0%)1.23 g (2%)
  Typical Serving size of 1 cup (or 280g):
   0.7 mg (5%) 316.4 kcal (16%) 83.16 g (64%) 0.67 g (1%) 3.44 g (7%)
4. Plums, dried (prunes), stewed, with added sugar - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.22 mg (1%)124 kcal (6%)32.88 g (25%)0.22 g (0%)1.09 g (2%)
  Typical Serving size of 1 cup and pitted (or 248g):
   0.55 mg (4%) 307.52 kcal (15%) 81.54 g (63%) 0.55 g (1%) 2.7 g (5%)
5. Babyfood, prunes, without vitamin c, strained - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.2 mg (1%)100 kcal (5%)23.52 g (18%)0.2 g (0%)1 g (2%)
  Typical Serving size of 1 tbsp (or 15g):
   0.03 mg (0%) 15 kcal (1%) 3.53 g (3%) 0.03 g (0%) 0.15 g (0%)
  Other serving sizes 1 jar Gerber First Foods (2.5 oz) (or 71g):
  0.14 mg (1%) 71 kcal (4%) 16.7 g (13%) 0.14 g (0%) 0.71 g (1%)
6. Prunes, canned, heavy syrup pack, solids and liquids - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.19 mg (1%)105 kcal (5%)27.8 g (21%)0.2 g (0%)0.87 g (2%)
  Typical Serving size of 1 cup (or 234g):
   0.44 mg (3%) 245.7 kcal (12%) 65.05 g (50%) 0.47 g (1%) 2.04 g (4%)
  Other serving sizes 5 prunes with liquid (or 86g):
  0.16 mg (1%) 90.3 kcal (5%) 23.91 g (18%) 0.17 g (0%) 0.75 g (2%)
7. Plums, dried (prunes), stewed, without added sugar - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.19 mg (1%)107 kcal (5%)28.08 g (22%)0.16 g (0%)0.96 g (2%)
  Typical Serving size of 1 cup and pitted (or 248g):
   0.47 mg (3%) 265.36 kcal (13%) 69.64 g (54%) 0.4 g (1%) 2.38 g (5%)
8. Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.1 mg (1%)70 kcal (4%)18.7 g (14%)0.1 g (0%)0.6 g (1%)
  Typical Serving size of 1 oz (or 28.35g):
   0.03 mg (0%) 19.85 kcal (1%) 5.3 g (4%) 0.03 g (0%) 0.17 g (0%)
  Other serving sizes 1 jar (or 170g):
  0.17 mg (1%) 119 kcal (6%) 31.79 g (24%) 0.17 g (0%) 1.02 g (2%)
9. Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained - Zinc
  Zinc Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.09 mg (1%)69 kcal (3%)18.5 g (14%)0.1 g (0%)0.6 g (1%)
  Typical Serving size of 1 tbsp (or 15g):
   0.01 mg (0%) 10.35 kcal (1%) 2.78 g (2%) 0.02 g (0%) 0.09 g (0%)
  Other serving sizes 1 oz (or 28.35g):
  0.03 mg (0%) 19.56 kcal (1%) 5.24 g (4%) 0.03 g (0%) 0.17 g (0%)
  Other serving sizes 1 jar (or 113g):
  0.1 mg (1%) 77.97 kcal (4%) 20.91 g (16%) 0.11 g (0%) 0.68 g (1%)
  Other serving sizes 1 jar Gerber Second Food (4 oz) (or 113g):
  0.1 mg (1%) 77.97 kcal (4%) 20.91 g (16%) 0.11 g (0%) 0.68 g (1%)