Prunes are a powerhouse of nutrients and adding them to your daily diet can provide you with a plethora of health benefits. A 100-gram serving of prunes contain 240 kcal, 2.18 grams of protein, 7.1 grams of fibre and approximately 63.88 grams of carbohydrates. All crinkled and wrinkly, this unassuming fruit is surprisingly packed with fiber and a powerhouse of vitamins and minerals, including potassium, iron and retinol. Just one cup of prunes provides 87% of the recommended daily intake of vitamin K, more than 20% of most B vitamins, 8% of calcium and 27% of potassium. They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases. You can consume plums fresh or dried. Dried plums, or prunes, are known for improving several health conditions, including constipation and osteoporosis.