Prune Nutrition Benefits and Facts

Nutritional summary

Prunes are a significant source of sorbitol (a sugar alcohol that draws water into the digestive tract) and dietary fibre, which are well-established for their role in improving stool output and gut transit time .
Prunes provide a high concentration of Vitamin K, which is essential for bone metabolism and blood clotting .
Unlike many other fruits, prunes contain a unique profile of phenolic acids and flavonoids that act as antioxidants and may help reduce markers of inflammation .
Early research from a 12-month randomized controlled trial suggests that daily prune consumption may help attenuate proinflammatory cytokine secretion (proteins that signal inflammation) in postmenopausal women .

Interesting fact

While often thought of as any dried plum, most prunes are made from specific 'Improved French' varieties that have a high enough sugar content to be dried without fermenting while the pit is still inside.

Standout nutrients

SUPER

SOURCE

Potassium

ELITE

SOURCE

Vitamin K

ELITE

SOURCE

Total Phenolic Acids

ELITE

SOURCE

Dietary fibre

184

kcal per 100g

Protein2.28g

Fat0.43g

Carbs8.85g

Fiber6.06g

Sugar35.8g

Fat breakdown

Polyunsat0.14g

Monounsat0.05g

Saturated0.11g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreePaleo

Sustainability

Lighter footprint

Dried fruits have a lower transport impact due to reduced weight, though water use in plum orchards is a factor.

Confidencemedium

Storage

Airtight Container

6–12 months

Store in a cool, dark place to maintain moisture.

Refrigerate After Opening

6–12 months

Helps preserve freshness and prevents mold in humid environments.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

4 contributing source foods

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effects of Prune (Dried Plum) Supplementation on Cardiometabolic Health in Postmenopausal Women: An Ancillary Analysis of a 12-Month Randomized Controlled Trial, The Prune Study - PMC

[2]pmc.ncbi.nlm.nih.gov

Dried Plums, Prunes and Bone Health: A Comprehensive Review - PMC

[4]pmc.ncbi.nlm.nih.gov

Prune Consumption Attenuates Proinflammatory Cytokine Secretion and Alters Monocyte Activation in Postmenopausal Women: Secondary Outcome Analysis of a 12-Mo Randomized Controlled Trial: The Prune Study - PMC

[5]pmc.ncbi.nlm.nih.gov

Health Benefits of Fruits and Vegetables - ScienceDirect.com

[11]www.sciencedirect.comsciencedirect.com

The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial - ScienceDirect

[12]www.sciencedirect.comsciencedirect.com

Coverage

Nutrients

FoodCompass

78.8

Version

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