Know2eat

Prunes (dried plums)

Prunus domestica

What prunes (dried plums) has been studied for

3 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Moderate
  • 2 Insufficient
3 things to know first — allergies, interactions and intake limits

About prunes (dried plums)

Plums of specific drying cultivars, dehydrated whole with the stone usually removed. This is a dried fruit: water is gone and sugars, fibre, sorbitol and phenolics are all concentrated several-fold by weight.

Also known as Dried plum, Pruneau, Sun-dried plum

Bone HealthGut & Digestive Health

The evidence in depth

Best supported: Moderate

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Bone mineral density

Bone Health
Moderate evidence

Several randomised trials in postmenopausal women report that daily prunes slow the loss of bone mineral density at the hip compared with no prunes, over six to twelve months. The trials are few, cannot be blinded convincingly, and measure density rather than fractures, but they point consistently in one direction.

Moderate evidence. Several human studies point the same way, with real caveats.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Bowel regularity

Gut & Digestive Health
Insufficient evidence

This is one of the best-evidenced whole-food effects in the catalog. Randomised trials and the systematic reviews pooling them consistently report more frequent stools and improved stool consistency with daily prunes in people with functional constipation, with head-to-head trials finding them at least as effective as psyllium. Effects appear within a week or two at portions of around five to ten prunes a day.

What may be going on: Sorbitol draws water into the bowel osmotically, while insoluble fibre adds bulk and the phenolic acids may add a mild stimulant effect on motility.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Gut microbiome

Gut & Digestive Health
Insufficient evidence

Some trials report shifts in gut bacterial composition alongside the change in bowel habit with prunes. The studies are small, and it is not clear whether the microbial change is a cause of the effect or a consequence of faster transit.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Prunes (dried plums)

Ask about Prunes (dried plums)

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories240 kcal12%
Protein2.18 g4%
Total fat0.38 g0%
Carbohydrate63.9 g23%
Fibre7.1 g25%
Total sugars38.1 g—
Water30.9 g—
Fats
Saturated fat0.088 g0%
Monounsaturated fat0.053 g—
Polyunsaturated fat0.062 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.044 g—
Vitamins
Vitamin A39 µg4%
Vitamin C0.6 mg1%
Vitamin D0 µg0%
Vitamin E0.43 mg3%
Vitamin K59.5 µg50%
Thiamin (B1)0.051 mg4%
Riboflavin (B2)0.186 mg14%
Niacin (B3)1.88 mg12%
Pantothenic acid (B5)0.422 mg8%
Vitamin B60.205 mg12%
Folate4 µg1%
Vitamin B120 µg0%
Choline10.1 mg2%
Minerals
Calcium43 mg3%
Iron0.93 mg5%
Magnesium41 mg10%
Phosphorus69 mg6%
Potassium732 mg16%
Sodium2 mg0%
Zinc0.44 mg4%
Copper0.281 mg31%
Manganese0.299 mg13%
Selenium0.3 µg1%
Other measured compounds
Beta-carotene394 µg—
Alpha-carotene57 µg—
Lycopene0 µg—
Lutein + zeaxanthin148 µg—
Caffeine0 mg—
Ash2.64 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Plums, dried (prunes), uncooked (USDA FoodData Central, FDC ID 168162).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • driedIncreases sorbitol and phenolic concentration

    Drying removes roughly two thirds of the water in a plum, concentrating sorbitol, fibre, potassium and phenolic acids by weight, while destroying most of the vitamin C.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Too much

    Sorbitol causes wind and cramping at speed

    The same sorbitol that gives prunes their laxative effect causes bloating, flatulence and cramping when a large portion is eaten by someone unused to it. Building up gradually from a few prunes a day is the standard advice in the trials themselves.

  • Too much

    Concentrated sugar and energy

    Drying multiplies the sugar per gram several-fold. A handful of prunes is a much larger sugar and energy load than the same weight of fresh plums, and the sticky texture also makes them cariogenic.

  • Worth knowing

    Acrylamide in dried fruit

    Prunes are among the dried fruits in which acrylamide has been detected, formed during drying. Exposure from this source is small relative to fried and baked starchy foods, but it is measurable.