Prunes (aka dried plums) are more than just a remedy for constipation. These nutrient-rich fruits offer a host of health benefits like improving digestion, supporting bone health and promoting heart health.
We spoke with registered dietitians Leslie Bonci and Melissa Groves Azzaro to weigh in on all things prunes. Let’s dive into the benefits of prunes, their nutritional content and tips for incorporating them into your diet.
Health Benefits of Prunes
You May Improve Gut Health
Prunes are well known for their ability to help you poop. They get their laxative effects from their fiber content, with one serving containing 11% of the daily recommendation. Regularly eating prunes may help you prevent constipation and maintain regular bowel movements. This same fiber can help you feel fuller longer, too.
You May Enhance Bone Health
“Prunes contain a unique combination of minerals, vitamin K, phenolic compounds, fiber and anti-inflammatory properties with positive impacts on bone health,” says Leslie Bonci, M.P.H., RDN, CSSD, LDN, FAND.
A 2024 study published in Osteoporosis International shows that postmenopausal women who ate prunes daily for a year preserved certain measures of bone structure and estimated bone strength when compared to women who didn’t eat prunes.
This research was part of The Prune Study, a 12-month randomized controlled trial with 183 postmenopausal women ages 55 to 75. Several published articles from the Prune Study have shown eating prunes daily can help mitigate bone loss in older age.
Further, a 2022 study took a deep dive into prunes in the context of osteoporosis. The studysuggests the antioxidants and anti-inflammatory compounds in prunes may help prevent—and in some cases even reverse—bone loss in postmenopausal women.
Bonci reiterates how making prunes a daily habit can help with bone preservation while also contributing to your fruit intake.
You May Promote Heart Health
A recent study published in the Journal of Nutrition showed that eating 100 grams of prunes daily (about 9 to 10 prunes) may help prevent changes in fat distribution around the central region of the body, especially visceral fat around the stomach. Excessive visceral fat can be a risk factor for cardiovascular disease. So this is good news for those who want to support their heart health.
Bonci also mentions, “While changes in body fat distribution and body mass index are related generally to aging, a growing body of research shows that where the body holds its fat mass matters when it comes to disease risk, and dietary patterns can help impact fat distribution. Findings from this research show a daily diet that includes prunes may help reduce that visceral fat.”
Prunes are also a good source of potassium, which is crucial for maintaining healthy blood pressure levels and supporting overall heart health.
You May Have Healthier Blood Sugar Levels
Dried fruits have often been misunderstood as foods to avoid when managing diabetes. However, a recent study in BMC Nutrition & Metabolism using prunes, dried apricots and raisins yielded some surprising results. It found that a higher consumption of these dried fruits was associated with a decreased risk of type 2 diabetes.
Much like nuts, oatmeal or broccoli, the fiber found in prunes can help slow down the absorption of the naturally occurring sugar they contain, helping to stabilize blood sugar levels and prevent spikes. That said, it’s best to consume dried fruit in moderation (one serving is about ¼ cup, or 4 to 6 prunes) and also include fresh and frozen options to meet your fruit intake needs.
Prune Nutrition
A standard serving is about ¼ cup, or 4 to 6 prunes depending on their size. Here’s a breakdown of the nutritional content in 4 prunes, according to the Department of Agriculture:
- Calories: 90
- Carbohydrates: 24 grams
- Dietary fiber: 3 grams
- Total sugar: 14 grams
- Added sugar: 0 grams
- Protein: 1 gram
- Total fat: 0 grams
- Saturated fat: 0 grams
- Cholesterol: 0 mg
- Sodium: 0 mg
- Vitamin K: 23 mcg (20% Daily Value)
- Copper: 0.1 mg (10% DV)
- Potassium: 280 mg (6% DV)
Prunes supply 3 grams of fiber, which can help aid in digestion and promote satiety. They’re also particularly high in vitamin K, a key micronutrient for blood clotting and healthy bones.
Are Prunes Safe for Everyone to Eat?
Prunes are considered healthy and safe for most people. If consuming prunes in large amounts beyond the recommended serving, some people may experience bloating or gas due to the high fiber and sorbitol content in prunes. It’s best to stick to one serving per day to reap the benefits without uncomfortable symptoms.
Though rare, some individuals may be allergic to prunes. If you suspect you may have an allergy, be sure to check with a health care provider or dietitian before eating prunes.
Tips for Enjoying Prunes
Regularly eating a few prunes a day is an easy habit for most people to adopt, especially since they have a surprisingly juicy texture for a dried fruit. Here are some practical ways to incorporate prunes into your diet:
- Breakfast: Blend prunes into your morning smoothie for a touch of sweetness and dietary fiber. “For many people, eating prunes in the morning makes sense—you can chop them and stir them into oatmeal or yogurt, or soak and blend them in a smoothie,” suggests Melissa Groves Azzaro, RDN, LD.
- Salads: You can add chopped prunes to leafy green salads, perfect to have as a balanced lunch with a variety of flavors and textures.
- Savory Mains: Don’t be afraid of using prunes in savory ways, too! Azzaro likes pairing prunes with dishes like classic chicken Marbella or a Moroccan-style couscous. Two of our favorite savory recipes with prunes are and .
- Desserts: Use chopped prunes in muffins, breads or cakes as a sweetener with no added sugar. Don’t feel like baking? Try making Sokolatakia where you stuff prunes with walnuts and cover them in chocolate. Yum!
- Snacking: Enjoy prunes by themselves as a quick, energy-boosting snack. You can even add them into an energizing trail mix with nuts, seeds and dark chocolate chunks.
The Bottom Line
Enjoying prunes on a daily basis can offer your body a range of potential health benefits like improving digestion, enhancing bone health and supporting heart health. If you’re someone who experiences digestive sensitivities, just be mindful to consume them in moderation (and try not to exceed one serving of 4 to 6 prunes per day). Prunes can be used in both sweet and savory applications, making them easy to enjoy any time of the day.
Frequently Asked Questions
How many prunes should you eat in a day?
A typical serving size is about ¼ cup, or 4 to 6 prunes, which is generally what the research recommends consuming to reap their health benefits.
Should you eat prunes in the morning or at night?
“From a health standpoint, prunes can be eaten any time of day,” says Azzaro. Some people may enjoy having them in the morning to help stimulate digestion throughout the day. But they also make a great sweet option to have at the end of the day. Enjoy them whenever it makes the most sense for your schedule and preferences.
Do prunes cleanse your gut?
No food, including prunes, will “cleanse” your gut, nor is that necessary for optimal gut health. However, prunes have long been considered a natural remedy for constipation, and previous research has shown they can work even better than psyllium (found in laxative products). In addition to their help in the short term, eating prunes daily can also help improve long-term gut health—helping a certain type of “good” bacteria multiply.
