Subtotal $0.00
Shop Now
Prunes are dried plums, and they combine two things that affect digestion: fiber and sorbitol, a sugar alcohol that draws water into the bowel. Five prunes have about 114 calories, 3.4 grams of fiber and roughly a quarter of the Daily Value for vitamin K, according to USDA data. Randomized trials suggest prunes can soften stools in some adults, and a handful of trials in postmenopausal women have looked at bone density, with modest and still limited results. Below are the USDA prunes nutrition facts, the prunes benefits the research supports, how prunes compare with fresh plums, and who should check with a clinician.
Peptide Labs does not sell prunes or prune products. This article is general nutrition information, not medical advice.
Key Takeaways
- Five prunes have about 114 calories, 3.4 grams of fiber and 24% of the Daily Value for vitamin K in USDA data.
- Prunes contain sorbitol, which helps explain their reputation for loosening stools.
- Trials found prunes improved stool frequency or consistency in some adults; gas is a common side effect.
- Bone studies in postmenopausal women show modest, preliminary effects, mostly funded by the prune industry.
- People on warfarin or with kidney disease should ask a clinician how prunes fit their diet.
Prunes nutrition facts
The table uses the USDA FoodData Central SR Legacy entry for uncooked dried plums (prunes, FDC 168162), converted to five pitted prunes (47.5 grams; USDA lists one pitted prune at 9.5 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (prunes, uncooked) | Per 5 prunes (47.5 g) | % Daily Value |
|---|---|---|
| Calories | 114 | Not applicable |
| Carbohydrate | 30.3 g | 11% |
| Total sugars | 18.1 g | No DV |
| Fiber | 3.4 g | 12% |
| Protein | 1.0 g | 2% |
| Vitamin K | 28 micrograms | 24% |
| Copper | 0.13 milligrams | 15% |
| Potassium | 348 milligrams | 7% |
| Riboflavin (vitamin B2) | 0.09 milligrams | 7% |
| Manganese | 0.14 milligrams | 6% |
| Vitamin B6 | 0.10 milligrams | 6% |
| Magnesium | 19 milligrams | 5% |
| Iron | 0.44 milligrams | 2% |
Each prune adds roughly 23 calories and 0.7 grams of fiber in USDA data. Prunes stand out among dried fruits for vitamin K and fiber, and they have less sugar per ounce than raisins or dates. Stewed prunes without added sugar soak up water, so a cup of them (248 grams) has about 265 calories and 7.7 grams of fiber. Prunes also show up on our lists of fiber-rich foods and vitamin K foods; for daily fiber reference values, see how much fiber per day.
Prunes vs fresh plums
Drying concentrates a plum. Per 100 grams in USDA data, prunes have about five times the calories, fiber and potassium of fresh plums and about nine times the vitamin K, while most of the vitamin C is lost. One fresh plum (66 grams) has about 30 calories and 0.9 grams of fiber.
| Per 100 g (USDA entry) | Calories | Fiber | Sugars | Vitamin K | Vitamin C |
|---|---|---|---|---|---|
| Plums, raw (169949) | 46 | 1.4 g | 9.9 g | 6.4 micrograms | 9.5 milligrams |
| Prunes, uncooked (168162) | 240 | 7.1 g | 38.1 g | 59.5 micrograms | 0.6 milligrams |
| Prunes, stewed, no sugar (167751) | 107 | 3.1 g | 25.0 g | 26.1 micrograms | 2.9 milligrams |
Prunes for constipation: what trials found
Prunes have more research behind their bathroom reputation than most foods. A 2001 scientific review (Stacewicz-Sapuntzakis and colleagues) reported about 14.7 grams of sorbitol per 100 grams of prunes, along with fiber and phenolic compounds, and suggested sorbitol explains much of the effect. Sorbitol is poorly absorbed, so it pulls water into the bowel; our guide to sugar alcohols explains why. Key trials:
- Prunes vs psyllium (Attaluri and colleagues, 2011): 40 adults with chronic constipation tried prunes and psyllium for three weeks each. Prunes produced more complete spontaneous bowel movements and better stool consistency; straining and overall symptom scores were similar.
- Healthy adults with low fiber intake (Lever and colleagues, 2019): in a four-week randomized trial of 120 adults, prunes increased stool weight and frequency compared with water, without changing gut transit time. Gas was more common with prunes.
- Systematic review (Lever and colleagues, 2014): four randomized trials suggested prunes may work better than psyllium for constipation, but the evidence in people without constipation was weak, and the review was funded by a prune industry board.
Prunes for constipation are a reasonable food-first idea for many adults, but they are not a fix for every case. Constipation that is new, lasts weeks, comes with blood, weight loss or severe pain, or starts after a new medicine (including GLP-1 drugs, see constipation on GLP-1 medicines) should be checked by a clinician. For other approaches, see our guides to fiber options and probiotics research. The filtered juice is a different product with much less fiber; our prune juice guide compares the two.
Prunes and bone health
The most unusual line of prunes research concerns bone density in postmenopausal women, a group that loses bone quickly after menopause. The main trials:
- Hooshmand and colleagues, 2011 (British Journal of Nutrition): 160 postmenopausal women with low bone density ate prunes or dried apple for a year, with calcium and vitamin D for everyone. Bone density at the forearm and spine rose more with prunes, and bone turnover markers fell.
- The Prune Study, 2022 (American Journal of Clinical Nutrition): 235 postmenopausal women were assigned to one of two prune amounts or a control group for 12 months. Total hip bone density fell 1.1% in the control group but held steady in the smaller prune group. The larger prune group did not differ from control, and 41% of its participants dropped out. A 2024 follow-up analysis found the pooled prune groups preserved bone density and estimated strength at the shin bone. Both papers were funded by the California Prune Board.
- 2026 meta-analysis (Treister-Goltzman and Peleg, Nutrients): 11 trial papers with 747 participants. Spine bone density was borderline higher with prunes, with no significant difference at other sites or in bone turnover markers. The authors called the evidence preliminary and the research base limited.
Put simply, prunes and bone health is a promising but unsettled area. These are changes in bone density, not proof of fewer fractures, and prunes are not a substitute for bone medicines, calcium and vitamin D guidance, or a bone density conversation with your clinician. Our guides to calcium foods and vitamin D3 and K2 cover the nutrients most tied to bone.
Who should be careful with prunes
- Warfarin users: prunes supply a notable amount of vitamin K. The NIH Office of Dietary Supplements advises people on warfarin to keep vitamin K intake consistent, so talk to your clinician before making prunes a big new habit.
- Kidney disease: prunes add potassium, and the NIH Office of Dietary Supplements notes that people with chronic kidney disease can develop high blood potassium. Follow your care team’s advice.
- Sensitive digestion: sorbitol and fiber can cause gas, bloating and loose stools, especially when you add prunes quickly. FDA rules require foods likely to supply large amounts of sorbitol to warn that excess consumption may have a laxative effect.
- Blood sugar: prunes are still a sugary fruit. People with diabetes should ask their clinician or dietitian how dried fruit fits their plan.
For a lighter, juicier dried fruit, see our sibling guide to raisins, which compares several dried fruits side by side.
Frequently Asked Questions
What are the main prunes benefits?
USDA data show prunes supply fiber, vitamin K, copper and potassium. Trials suggest they can improve stool frequency or consistency, and early studies looked at bone density.
How many calories are in prunes?
About 23 calories per prune and about 114 in five prunes, according to USDA data.
Do prunes help with constipation?
Randomized trials found prunes improved stool frequency or consistency in some adults, likely due to sorbitol and fiber. Ongoing constipation should be checked by a clinician.
Are prunes good for bones?
Some trials in postmenopausal women found prunes helped preserve bone density, but a 2026 meta-analysis called the evidence preliminary, and most trials were industry-funded.
Are prunes the same as dried plums?
Yes. USDA lists them as plums, dried (prunes). Drying concentrates calories, fiber and vitamin K.
Can prunes cause side effects?
Gas, bloating and loose stools are the most common. People on warfarin or with kidney disease should ask a clinician first.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have kidney disease. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Raisins: USDA Nutrition per Ounce, Sugar, Golden vs Dark and Research, Prune Juice: Nutrition, Sorbitol and What the Constipation Research Shows, Fiber for Constipation: What the Evidence Says, How Long It Takes and Natural Laxative Foods, Plums Benefits: USDA Plum Nutrition, Calories and Pit Safety, Figs: Benefits, Fresh vs Dried Fig Nutrition and Allergy Facts.