By the Nutriveda editorial team · Updated 10 November 2026
Prunes are dried plums: soft, dark and sweet, with the water removed and everything else concentrated. Per 100 g they have 240 kcal, 38.1 g of sugar and 7.1 g of fibre, so a portion is small. A few prunes (30 g) come to about 72 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 240 kcal | |
| Protein | 2.2 g | |
| Fat | 0.4 g | |
| of which saturated | 0.1 g | |
| Carbohydrate (total, fibre included) | 63.9 g | |
| of which sugars | 38.1 g | |
| Fibre | 7.1 g | |
| Potassium | 732 mg | 37% |
| Calcium | 43 mg | 5% |
| Magnesium | 41 mg | 11% |
| Iron | 0.9 mg | 7% |
| Sodium | 2.0 mg | |
| Vitamin C | 0.6 mg | 1% |
| Vitamin K | 60 µg | 79% |
Values are for: uncooked dried plums, not stewed fruit. Source: USDA FoodData Central, SR Legacy, FDC ID 168162 (“Plums, dried (prunes), uncooked”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Prunes are best known for helping with regularity, and this is one of the few food effects with an authorised EU health claim: dried plums contribute to normal bowel function when you eat 100 g a day. That is a large amount and about 240 kcal, so many people start with a smaller portion and see how they feel.
- Fibre: 7.1 g per 100 g. Under EU rules a food with at least 6 g of fibre per 100 g counts as high in fibre. A 30 g portion gives about 2.1 g.
- Vitamin K: 60 µg per 100 g, 79% of the daily reference intake (a 30 g portion: about 24%). Vitamin K contributes to normal blood clotting.
- Potassium: 732 mg per 100 g, 37% of the daily reference intake (a 30 g portion: about 11%). Potassium contributes to the maintenance of normal blood pressure.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
Buy prunes that are soft and slightly glossy, and check the label: good ones contain only plums, sometimes with a preservative. Keep the pack closed in a cool cupboard.
Chop a few into porridge or yogurt, soak them overnight in water for a softer texture, or add them to a stew with lamb or chicken, where they melt into the sauce.
Who should be careful
Too many prunes at once can cause gas, cramps and loose stools, so increase the amount slowly. They are high in sugar by weight, which matters if you count carbohydrates. If you have been told to limit potassium because of kidney disease, ask your care team before eating dried fruit regularly.
FAQ
How many prunes should I eat for constipation?
The EU health claim is based on 100 g a day. Start with three or four prunes, drink water, and build up only if you tolerate them. See a doctor if constipation lasts.
Are prunes high in sugar?
Yes by weight: 38.1 g per 100 g, because the water is gone. A 30 g portion has about 11.4 g.
Prunes or prune juice?
Whole prunes keep the fibre. Juice has the sugar with far less fibre, so the whole fruit is the better everyday choice.
Related entries
Sources
- USDA FoodData Central. Plums, dried (prunes), uncooked, FDC ID 168162. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Regulation (EC) No 1924/2006: nutrition claims (“source of fibre”, “high fibre”). eur-lex.europa.eu
- Commission Regulation (EU) No 536/2013: authorised claim for dried plums (prunes) and normal bowel function. eur-lex.europa.eu
This page is for information only and is not medical or dietary advice.