Fresh Prunes: Nutrition Facts, Proven Health Benefits, and How to Eat Them Right

May 6, 2026

Most people hear "prunes" and think of one thing: digestion. And sure, that reputation exists for a reason. But it's also the reason most Americans are sleeping on one of the most nutritionally dense dried fruits on the market.

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Backed by over 70 peer-reviewed clinical studies, prunes have a nutritional story that goes well beyond the bathroom jokes. Bone density. Heart health. Blood sugar control. Antioxidant capacity that outpaces blueberries. This guide covers all of it, with real data behind every claim.

Last updated: October 27, 2026

Quick Answer: What Are Fresh Prunes and Are They Good for You?

Fresh prunes are a specific variety of European plum (Prunus domestica) bred for drying. When dried, they become the nutrient-dense fruit commonly sold as prunes or dried plums. Yes, they are good for you: backed by clinical research on digestion, bone density, heart health, and antioxidant protection. One pitted prune has about 23 calories and 0.7 grams of fiber, so 5 prunes give about 114 calories and 3.4 grams of fiber. Four to six per day covers general health. Bone density trials used 50 to 100 grams a day, about 5 to 11 prunes.

What Are Fresh Prunes? Are They the Same as Plums?

The phrase "fresh prunes" genuinely confuses people, and the confusion is worth addressing before anything else.

Botanically, a prune is a specific variety of European plum, Prunus domestica, bred specifically for its high sugar content so it can be dried without fermenting. The most commercially important cultivar is d'Agen. California grows roughly 99 percent of all US plums and supplies about 40 percent of the global dried plum market, according to FAO data.

When growers say "fresh prune," they mean the actual plum fruit before it's dried. Dense, oval, dark purple, naturally sweet. When anyone else says "prune," they almost always mean the dried version: chewy, shelf-stable, deeply flavored.

The nutritional difference between the two is dramatic. Three pounds of fresh prune plums produce approximately one pound of dried prunes. That concentration compounds everything: calories, fiber, potassium, vitamin K, polyphenols. Nearly every clinical study on prune health benefits used the dried form specifically, because dried prunes allow consistent, measurable dosing that fresh fruit doesn't.

Our pitted prunes at Nut Cravings are dried without added sugar or sulfur dioxide, OU Kosher certified, and packed in resealable bags. Moist, unadulterated, and genuinely fresh in the way that matters.

Prune Nutrition Facts Per Serving (USDA FoodData Central)

Four to five dried pitted prunes, approximately 40 grams, is a standard serving. Here's what that delivers:

Nutrient	Per 40g Serving (4-5 Prunes)
Calories	96
Total Fat	0.2 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	1 mg
Total Carbohydrates	25 g
Dietary Fiber	2.8 g
Total Sugars	15 g
Protein	0.9 g
Potassium	280 mg (12% DV)
Vitamin K	23 mcg (20% DV)
Copper	~0.11 mg (12% DV)
Magnesium	~17 mg (4% DV)
Iron	~0.4 mg (2% DV)
Vitamin B6 (Pyridoxine)	~0.07 mg (4% DV)
Boron	~1.4 mg
Glycemic Index	~29 to 53 (medium-low)

Source: USDA FoodData Central. Values are approximate. General nutritional information only, not medical advice.

Three of These Numbers Deserve More Attention Than They Usually Get

Vitamin K at 20 percent of daily value. For a fruit, that's exceptional. Most fruits deliver trace amounts of vitamin K at best. Prunes are a genuine outlier here, and it matters clinically. Osteocalcin, the protein that physically binds calcium into bone matrix, cannot be synthesized without vitamin K. This connection to bone health is not coincidental.

Boron at approximately 1.4 mg per serving. Most people have never thought about boron in their diet. They should. The NIH links boron directly to bone formation, and researchers who study prunes' bone-protective effects consistently identify boron as a contributing mechanism, working alongside vitamin K and polyphenols in combination.

Glycemic index of 29 to 53 despite 15 grams of sugar. This is the number that surprises people most. Fifteen grams of sugar sounds like it should spike blood glucose. It doesn't, not the way you'd expect. The fiber, sorbitol, and chlorogenic acid in prunes collectively slow glucose absorption enough to produce a blood sugar response that's considerably more moderate than other sweet dried fruits.

Fresh Prunes vs Dried Prunes: The Concentration Difference

Nutrient	Fresh Prune Plum (per 100g)	Dried Prunes (per 100g)
Calories	46	240
Water	~87%	~31%
Dietary Fiber	1.4 g	7.1 g
Potassium	157 mg	732 mg
Vitamin K	6.4 mcg	59.5 mcg
Total Sugars	10 g	38 g
Antioxidant Capacity (ORAC)	Moderate	More than 2x blueberries

Fresh prune plums are a good seasonal fruit, available at farmers markets from July through October. Lower in sugar, lower in calories, perfectly pleasant to eat raw or bake with. But if you're eating prunes for the documented health benefits, including bone density and digestive support, the dried form is what the research actually used. Four to five dried prunes deliver the concentrated nutritional impact of considerably more fresh fruit, with no refrigeration required.

How Many Calories Are in a Prune?

One pitted prune has about 23 calories. USDA data puts one pitted prune at 9.5 grams, and dried prunes have 240 calories per 100 grams. So 4 prunes have about 91 calories, 5 prunes have about 114 calories, and 10 prunes have about 228 calories.

Prunes are calorie dense because the water is gone. Most of their calories come from natural sugars and fiber. They have almost no fat. The 40 gram serving in our nutrition table above (about 4 prunes) has 96 calories.

Use this table to count prunes by the piece or by weight.

Serving	Weight (g)	Calories	Fiber (g)	Carbs (g)	Sugar (g)	Protein (g)
1 prune	9.5	23	0.7	6.1	3.6	0.2
4 prunes	38	91	2.7	24.3	14.5	0.8
5 prunes	47.5	114	3.4	30.4	18.1	1.0
10 prunes	95	228	6.7	60.7	36.2	2.1
100 g	100	240	7.1	63.9	38.1	2.2
1/4 cup, pitted	43.5	104	3.1	27.8	16.6	0.9

Source: USDA FoodData Central, Plums, dried (prunes), uncooked (FDC 168162). Values are calculated from the per 100 g data and rounded. Prune size varies, so treat these as close estimates.

Want to count your own? Our dried pitted prunes make it easy to portion a handful.

How Much Fiber Is in Prunes?

One prune has about 0.7 grams of fiber. Five prunes have about 3.4 grams, and 4 prunes have about 2.7 grams. Per 100 grams, dried prunes have 7.1 grams of fiber, based on USDA data. See the table above for every serving size.

The FDA Daily Value for fiber is 28 grams a day. So 5 prunes give you about 12% of that target. Ten prunes give you about 24%.

That is a useful amount for a small snack. It is not a full day of fiber, so prunes work best alongside other fruit, vegetables, beans and whole grains.

Fiber is not the only reason prunes help with regularity. In a 2011 trial with 40 constipated adults, 50 g of prunes twice a day improved weekly bowel movements and stool consistency more than psyllium did.

Sources: FDA Daily Values and Attaluri et al., 2011.

How Many Carbs, How Much Sugar and Protein Are in Prunes?

One prune has about 6 grams of carbs, 3.6 grams of sugar and 0.2 grams of protein. Five prunes have about 30 grams of carbs, 18 grams of sugar and about 1 gram of protein. Per 100 grams, USDA lists 63.9 g carbs, 38.1 g sugar and 2.2 g protein.

The sugar in plain dried prunes comes from the fruit itself. Still, the carbs add up fast, so count them if you track carbs or blood sugar.

Prunes also contain sorbitol, a sugar alcohol. The California Prune Board puts it at about 6 grams in a serving of 5 prunes. Sorbitol and fiber together are linked to the gentle laxative effect of prunes.

Protein is low. Pair prunes with nuts or yogurt if you want a more filling snack.

Sources: USDA FoodData Central and California Prune Board.

The Proven Health Benefits of Prunes

Digestive Health: More Effective Than Psyllium

This one has the most clinical support, and the mechanism is more interesting than most people realize. Prunes don't work through one pathway. They work through three simultaneously, which is exactly why published research found them more effective for constipation relief than psyllium, the active ingredient in many OTC laxatives.

Insoluble fiber does the physical work here: it bulks up stool and pushes it through the colon faster. Prunes clock in at 7.1 grams of fiber per 100 grams, putting them ahead of most dried fruits people eat regularly.

Then there's sorbitol. It's a naturally occurring sugar alcohol, and prunes contain about 14.7 grams of it per 100 grams. Sorbitol pulls water into the colon through osmosis, which softens stool and gets things moving. That's the reason prunes tend to work faster than a fiber supplement stirred into water every morning.

Chlorogenic acid and neochlorogenic acid, two caffeoylquinic polyphenolic compounds specific to prunes, increase stool frequency through a mechanism entirely separate from the fiber and sorbitol. That triple action is what makes prunes genuinely effective rather than just mildly helpful.

A 2019 clinical study put whole prunes to the test for constipation relief and found they worked consistently without causing significant side effects. A 2022 trial tested prune juice and found similar outcomes. A 12-month study that followed older women who ate prunes daily found measurable increases in beneficial gut bacteria by the end, suggesting the benefit extends well past regularity into broader gut health territory.

One thing worth knowing before eating a large handful all at once: sorbitol builds up fast. Beyond eight to ten prunes in one sitting tends to cause cramping, bloating, or diarrhea for most people. Four to six daily is a sensible starting point. Give it two to three weeks before increasing.

Bone Health: 12 Years of Clinical Evidence Nobody Talks About

This is arguably the most important health story prunes have to tell, and it's almost completely unknown outside of specialized nutrition research circles.

Dr. Shirin Hooshmand, Associate Professor at San Diego State University's School of Exercise and Nutritional Sciences, has spent over 12 years studying dried plums and bone density. Her conclusion: dried plums are the most effective food yet identified for improving bone mineral density in both humans and animals. Her early trials used 100 grams a day, about 10 to 11 prunes. The 2022 Prune Study later found that 50 grams a day, about 5 to 6 prunes, also helped protect hip bone density (De Souza et al., 2022).

A randomized controlled trial in 160 postmenopausal women compared 100 grams of daily prunes to a dried apple control, with both groups supplementing identically with 500 mg calcium and 10 mcg vitamin D. The prune group showed significantly greater improvements in ulna and spine bone mineral density. The dried apple group did not.

A separate six-month RCT in 48 osteopenic postmenopausal women found that even 50 grams daily, about five to six prunes, produced bone-protective effects nearly equivalent to the 100-gram dose. Both doses measurably reduced TRAP 5b, a clinical biomarker of bone resorption. Prunes were actively suppressing the biological process by which bone tissue breaks down.

The mechanism isn't a single nutrient doing all the work. A 2018 study found that prune polyphenol extract accounted for 60 to 80 percent of the bone-protective effect. Vitamin K supports osteocalcin synthesis. Boron and potassium regulate bone mineral activity. Magnesium influences calcium absorption. The anti-inflammatory polyphenols suppress the chronic low-grade inflammation that accelerates age-related bone loss. It's the combination that drives the results.

The National Osteoporosis Foundation estimates that more than half of Americans aged 50 and older have either osteoporosis or clinically low bone mass. For this population especially, prunes are among the most evidence-supported dietary interventions available.

Heart Health and Cholesterol

Prunes have essentially nothing working against heart health: zero cholesterol, near-zero sodium, no saturated fat. What they do have is pectin, a soluble fiber that binds to bile acids in the digestive tract and facilitates their excretion. The liver then draws more LDL cholesterol from the bloodstream to produce replacement bile acids. That's the mechanism behind the cholesterol-lowering effect.

A clinical study in men with moderately elevated cholesterol found that 100 grams of prunes daily produced measurable reductions in both total and LDL cholesterol. A 2021 study found postmenopausal women eating 50 to 100 grams of prunes daily for six months showed lower total cholesterol levels.

At 280 milligrams of potassium per serving, prunes contribute meaningfully to the 4,700 milligrams per day the NIH recommends for cardiovascular health. Most Americans fall well short of that target, and prunes are one of the more convenient shelf-stable ways to close the gap.

Blood Sugar and Glycemic Response

The glycemic index of 29 to 53 confuses people when they first see it. Fifteen grams of sugar in a serving, but a glycemic response lower than bread or rice. The explanation sits in the biochemistry.

Chlorogenic acid inhibits glucose-6-phosphatase, an enzyme involved in hepatic glucose production. Paired with viscous soluble fiber slowing glucose absorption in the small intestine, this polyphenol mechanism produces a postprandial blood sugar response that consistently runs more moderate than other sweet dried fruits.

People managing diabetes should still account for the 15 grams of natural sugar per serving and discuss portion sizing with a registered dietitian. The glycemic advantage is real, but the total carbohydrate load still matters in clinical management.

Antioxidant Capacity and Anti-Inflammatory Properties

Prunes have an ORAC antioxidant score more than twice that of blueberries and seven times higher than fresh plums. The primary compounds responsible are anthocyanins, neochlorogenic acid (3-caffeoylquinic acid), and chlorogenic acid (5-caffeoylquinic acid). These polyphenols neutralize free radicals, suppress inflammatory cytokine activity, and reduce oxidative cell damage.

A 2018 systematic review found evidence for anti-inflammatory, antioxidant, and memory-improving effects from regular prune and fresh plum consumption. The authors noted associations with improved cognitive function, better bone health markers, and reduced cardiovascular risk factors across the studies examined.

Prunes also contain lutein, cryptoxanthin, and zeaxanthin, three carotenoid antioxidants linked to eye health and protection against age-related macular degeneration.

Can You Eat Prunes Every Day?

Yes, and the research actively supports it. Clinical trials studying prune consumption ran for six to twelve months with participants eating prunes daily throughout. None found evidence of harm at the recommended dose ranges. The key is starting at the right portion and building up gradually.

Four to six prunes daily is the safe, comfortable starting point for most people. This delivers digestive benefit, meaningful vitamin K, potassium, and polyphenol intake without pushing into sorbitol-heavy territory that causes GI discomfort.

Daily prune eating over twelve months has been associated with measurable increases in beneficial gut bacteria species in research on older women. That finding suggests long-term daily consumption builds gut health benefits over time, rather than just producing day-to-day regularity effects.

The only people who should consult a healthcare provider first are those with irritable bowel syndrome, severe fructose sensitivity, or dietary restrictions that limit fermentable carbohydrates. For most healthy adults, daily prune consumption in the four-to-ten range is well-tolerated and well-supported by research.

Prunes and Weight Management

Prunes are a calorie-dense food at 240 calories per 100 grams, so portion control matters. But the research on prunes and weight is more nuanced than that number alone suggests.

The combination of fiber and sorbitol in prunes slows gastric emptying and delays hunger signals, producing a satiety effect that makes a small portion more filling than an equivalent calorie amount from simple carbohydrates. Several studies have found that adding prunes to a reduced-calorie diet does not hinder weight loss and may support it through improved satiety.

A practical approach: treat four to six prunes as a structured snack rather than eating freely from a large bag. The resealable bag format makes portioning straightforward. At 96 calories for a four-to-five prune serving, prunes deliver fiber, potassium, vitamin K, and meaningful sweetness for fewer calories than most packaged snack alternatives.

Prunes vs Prune Juice: Which Is Better?

The answer depends on what you're trying to accomplish.

For digestive support, both work. Prune juice delivers sorbitol effectively, which softens stool through osmosis. But whole prunes deliver those same sorbitol benefits alongside 7.1 grams of fiber per 100 grams, which juice processing removes almost entirely.

For bone health, whole prunes are clearly superior. The clinical research that documented improvements in bone mineral density specifically used whole dried prunes at 50 to 100 grams daily. The polyphenol compounds and the fiber matrix that appear to drive bone-protective effects are substantially reduced or absent in juice. No equivalent bone health research exists for prune juice.

For nutrient density, whole prunes win across almost every metric: vitamin K, fiber, potassium, polyphenols, and boron are all significantly higher per calorie in the whole fruit. Prune juice has a place for people who cannot tolerate the texture of whole prunes. For everyone else, the whole fruit delivers a meaningfully better nutritional package.

Why Am I Craving Prunes?

Specific food cravings often signal something the body is running low on. Prunes cover several common nutritional gaps, which helps explain why people find themselves reaching for them even if prunes were never part of their regular diet before.

Potassium deficiency is one of the most common dietary shortfalls in the US, and prunes are one of the more convenient shelf-stable sources of it. Low dietary fiber is similarly widespread, and the sorbitol and fiber combination in prunes addresses both regularity and the gut discomfort that comes with a low-fiber diet. Pregnancy drives cravings for iron, potassium, and B6, all of which prunes provide in meaningful amounts alongside the fiber that helps with third-trimester constipation.

Sometimes the craving is simpler: prunes are naturally sweet and deeply flavored, and the body often reaches for sweet foods when energy is low. At a glycemic index of 29 to 53, prunes satisfy that craving while delivering a slower energy release than candy or processed sugar.

For a deeper look at what prune cravings might mean nutritionally, see Why Am I Craving Prunes? What Your Body Is Telling You.

How Many Prunes Should You Eat Per Day?

The research points to two practical targets.

Four to six prunes daily for digestive support and general nutritional benefit. This equals approximately 40 grams and delivers 2.8 grams of fiber, 280 mg of potassium, 23 mcg of vitamin K, and meaningful sorbitol content. It also counts as one full fruit serving per USDA Dietary Guidelines.

Nine to ten prunes daily (approximately 100 grams) for the bone health benefits documented in clinical trials. Dr. Hooshmand's research points to this as the optimal dose. A separate trial confirmed that five to six prunes daily (50 grams) produced meaningful bone-protective effects, so even a half-dose delivers results.

Build up slowly regardless of your target. Jumping straight to 100 grams from nothing is a reliable way to cause significant GI discomfort. Start at four to six, hold there for two to three weeks, and increase from that baseline.

How to Buy and Select Good Prunes

Fresh prune plums appear at farmers markets and specialty grocers from July through October. Look for fruits that are deeply purple to black, firm but with slight give, and free from surface mold or splits. They are best eaten fresh or used in baking and cooking, rather than as a substitute for the dried form if you are after the health benefits the research documents.

For dried prunes, the quality indicators are: moist and pliable texture rather than hard or crumbly; a deep, sweet aroma; no surface sugar crystallization (called sugar bloom); and no added sulfur dioxide, which some brands use as a preservative. No-sugar-added means the prune's natural sweetness is preserved without syrups or coatings.

Our dried pitted prunes are packed fresh in resealable bags, with no added sugar, no sulfur dioxide, and no artificial preservatives. OU Kosher certified. Packed.

The Best Ways to Eat Prunes

Daily snack. Four to five dried pitted prunes straight from the resealable bag. Nothing to prepare, nothing to refrigerate.

Soaked overnight. Cover with warm water and leave for 30 minutes to overnight. The texture softens considerably, the sweetness mellows slightly, and they become noticeably easier to digest. The soaking liquid holds water-soluble nutrients, so drink it or blend it into a smoothie rather than discarding it.

Stewed prunes. Simmer pitted prunes in water with a cinnamon stick and some lemon zest until soft and the liquid reduces to a light syrup. Spoon over oatmeal, Greek yogurt, or serve alongside pork and lamb. Most bone-health-relevant polyphenols survive this process, particularly when you consume the cooking liquid.

In baking. Pureed prunes replace up to half the butter or oil in muffins, brownies, and quick breads without significantly changing the texture. Chopped prunes add moisture, sweetness, and complexity to stuffings, tagines, and braised meat dishes.

On a cheese board. Prunes and strong cheese is a genuinely excellent pairing. Aged cheddar, Manchego, Gorgonzola, cured meats: the sweet-tart depth of a prune balances the salt and fat beautifully. Our dried fruit and nut gift trays include prunes specifically for this reason.

Mixed into trail mix. Chopped prunes add natural sweetness and chew to any nut and seed mix. For ideas and combinations, see Healthy Trail Mix: What Makes It Good for You.

Prune juice versus whole prunes. Juice provides some digestive benefit through sorbitol. But whole prunes are clearly superior for bone health because the fiber and polyphenol compounds that drive the effect are largely lost during juice processing. Eat the whole fruit when you can.

How Prunes Compare to Other Dried Fruits

Dried Fruit	Fiber (per oz)	Potassium (per oz)	Vitamin K (per oz)	Strongest Benefit
Pitted Prunes	2 g	209 mg	17 mcg	Bone health, digestion
Dried Apricots	0.9 g	378 mg	2 mcg	Potassium, iron
Dried Figs	1.9 g	129 mg	2 mcg	Calcium, fiber
Dried Blueberries	0.7 g	28 mg	1.3 mcg	Antioxidants
Raisins	0.5 g	76 mg	0.5 mcg	Iron, quick energy
Dried Cranberries	0.5 g	12 mg	1.4 mcg	Urinary health

No other dried fruit comes close to prunes on vitamin K. And no other dried fruit has the clinical trial depth for bone mineral density that prunes have. That combination is genuinely unique in this category.

For a broader rotation, our dried fruit collection covers Turkish apricots, dried blueberries, cranberries, mango, and more, all without added sugar or preservatives. For guidance on keeping dried fruits at peak freshness, see How Long Does Dried Fruit Last.

Who Benefits Most From Eating Prunes Every Day

Postmenopausal women. The clinical evidence is strongest for this group. Estrogen decline accelerates bone resorption, and multiple RCTs have shown prunes slow that process and improve bone mineral density at the spine, ulna, and hip.

Anyone dealing with chronic constipation. Prunes outperform psyllium in head-to-head research. Four to six daily gives you fiber plus sorbitol for faster, more reliable results than fiber supplements alone.

People with low potassium intake. Average American potassium intake falls well below the 4,700 mg daily recommendation. Prunes are one of the more convenient, shelf-stable ways to address that gap.

Pregnant women. Iron, potassium, vitamin B6, and fiber are all priorities during pregnancy. Constipation in the third trimester is common, and prunes are a food-first option that addresses it without pharmaceutical intervention.

Athletes and active adults. Natural carbohydrates and potassium support pre-workout energy. The anti-inflammatory polyphenol content helps with post-exercise recovery, particularly from high-intensity training that drives oxidative stress. For how prunes fit alongside nuts and seeds in an active diet, see Best Nuts for Protein.

How to Store Pitted Prunes

Pantry, sealed: Six to nine months at room temperature. Keep away from direct sunlight and humidity.

Refrigerator, sealed container: Up to twelve months. The texture firms slightly but quality holds well.

Freezer, airtight container: Up to eighteen months. Thaw at room temperature before eating or use directly from frozen in baking.

Fresh prunes should feel moist and pliable with a deep sweet aroma. No surface sugar crystallization, no hard or crumbly texture. Our dried pitted prunes are packed fresh in resealable bags, not sitting in bulk bins waiting for a buyer.

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Dried Prunes, Pitted, No Sugar Added

Moist, deeply flavored pitted prunes with no added sugar, no sulfur dioxide, and no artificial preservatives. OU Kosher certified. Packed fresh. Resealable bags in multiple sizes. Ready to eat straight from the bag.

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Fresh Prunes: Common Questions

What is the difference between a prune and a plum?

All prunes come from plums, specifically the Prunus domestica European cultivar. The word "prune" refers to the dehydrated form. Fresh prune plums are available seasonally from July through October, but dried prunes are what most people mean and what virtually all the health research references.

Are dried prunes healthier than fresh prune plums?

Neither is strictly better. Fresh plums are lower in calories and sugar. Dried prunes are more nutrient-dense per gram and deliver the concentrated fiber, potassium, vitamin K, and polyphenols that the clinical research on bone and digestive health actually studied.

How many prunes per day is the right amount?

Four to six daily for general health and digestive benefit. Nine to ten daily, approximately 100 grams, for the bone mineral density improvements documented in clinical trials. Build up gradually to avoid sorbitol-related GI discomfort.

Can you eat prunes every day?

Yes. Eating four to ten prunes daily is well-supported by research. Clinical trials running twelve months found daily prune consumption safe and beneficial for digestion, bone markers, and gut microbiome diversity. Start with four to six per day and build up gradually.

Are prunes good for bone density?

Yes, and the evidence is substantial. Multiple randomized controlled trials over 12 years of research have documented that regular prune consumption slows bone resorption and improves bone mineral density at the spine and ulna. The effective dose ranges from 50 to 100 grams daily.

Are whole prunes better than prune juice?

For bone health, yes, clearly. The fiber and polyphenol compounds responsible for bone-protective effects are substantially reduced in juice processing. For digestive support, both deliver sorbitol benefit, but whole prunes also provide fiber, potassium, and vitamin K that juice does not. Whole prunes are the better nutritional choice in almost every context.

Are prunes safe for people with diabetes?

Prunes have a medium-low glycemic index of 29 to 53 due to their chlorogenic acid and fiber content. They still contain 15 grams of natural sugar per serving, so people managing blood sugar should work with a registered dietitian on appropriate portion sizes rather than treating the low GI as blanket permission.

Are prunes gluten-free?

Yes. Prunes are a naturally gluten-free whole food. Safe for people with celiac disease and non-celiac gluten sensitivity.

Why am I craving prunes?

Prune cravings often signal a need for potassium, fiber, or iron. They can also be driven by pregnancy, low dietary fiber, or the body's appetite for something sweet with a slower energy release. For a full breakdown, see Why Am I Craving Prunes? What Your Body Is Telling You.

Can children eat prunes?

Yes. Prunes are commonly used as a natural remedy for constipation in infants and toddlers. Keep portions smaller: one to two prunes for toddlers, two to three for school-age children. Always check with a pediatrician for infant feeding guidance.

How many calories are in 5 prunes?

Five pitted prunes have about 114 calories. That is based on USDA data, which lists 240 calories per 100 grams of dried prunes and 9.5 grams for one pitted prune. Five prunes weigh about 47 grams. Large prunes will have a few more calories, and small prunes a few less.

How much fiber is in 5 prunes?

Five prunes have about 3.4 grams of fiber, based on USDA data of 7.1 grams per 100 grams. That is about 12% of the 28 gram Daily Value the FDA uses on food labels. Prunes also contain sorbitol, which works with fiber to support regularity.

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