✦ Good source of potassium ✦ Contains sorbitol (digestive support) ✦ Provides iron ✦ Free sugars (counts toward limits)

Prune juice is the liquid extracted from cooked prunes and is shelf-stable. It supplies potassium and sorbitol, supporting bowel function, but lacks the fibre of whole prunes.

🍳
Preparation note

We included prune juice to show the nutritional differences from whole prunes; the fibre is largely lost, the sugars are free sugars, and sorbitol carries through and supports regularity.

Sources: CoFID 2021

Macronutrients per 100g

1.69
kcal
Energy
0.42
g
Protein
14.8
g
Sugars
0.03
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

42
GI Score
🟢 Low GI
9
GL / Serving
Low Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 216 mg 11%
Phosphorus 19.1 mg 3%
Calcium 16.2 mg 2%
Magnesium 15.2 mg 4%
Folate 5.29 µg 3%
Iron 0.444 mg 3%
Manganese 0.125 mg 6%
Zinc 0.123 mg 1%
Vitamin B6 0.081 mg 6%
Copper 0.022 mg 2%
Vitamin C 0.000 mg 0%
Glucose (dextrose) 10.2 g —
Fructose 4.11 g —
Sucrose 0.490 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Fruits Other Fruits 🇺🇸 USDA FDC 2025