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Prune juice is the filtered juice of dried plums, and its reputation as a bathroom helper comes mostly from sorbitol, a sugar alcohol that draws water into the bowel. A cup of canned prune juice has about 182 calories, 42 grams of sugar, a third of the Daily Value for vitamin B6 and about 15% for potassium and iron, according to USDA data, but much less fiber than whole prunes. A few randomized trials suggest prunes and prune juice can soften stools in some adults. Below are the prune juice nutrition facts, what the research measured, how prune juice vs prunes compares, and who should check with a clinician first.
Peptide Labs does not sell prune juice or prune products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of canned prune juice has about 182 calories, 45 grams of carbohydrate and 42 grams of sugar in USDA data.
- It supplies about 33% of the Daily Value for vitamin B6, 17% for iron and 15% for potassium.
- Sorbitol is the main suspected reason for its laxative effect; a 2001 review measured about 6 grams per 100 grams of juice.
- Small randomized trials found softer, more regular stools with prunes or prune juice in some adults.
- People with kidney disease, diabetes or a baby with constipation should ask a clinician first.
Prune juice nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for canned prune juice (FDC 167753), one cup of 256 grams. Percent Daily Values (%DV) use the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (canned prune juice) | Per 1 cup (256 g) | % Daily Value |
|---|---|---|
| Calories | 182 | Not applicable |
| Carbohydrate | 44.7 g | 16% |
| Total sugars | 42.1 g | Not set for total sugars |
| Fiber | 2.6 g | 9% |
| Potassium | 707 milligrams | 15% |
| Iron | 3.0 milligrams | 17% |
| Vitamin B6 | 0.56 milligrams | 33% |
| Manganese | 0.39 milligrams | 17% |
| Riboflavin (vitamin B2) | 0.18 milligrams | 14% |
| Niacin (vitamin B3) | 2.0 milligrams | 13% |
| Vitamin C | 10.5 milligrams | 12% |
| Magnesium | 36 milligrams | 9% |
Two numbers deserve attention. The sugar is naturally present, not added, but at about 42 grams per cup it is in the same range as many sweetened drinks, so it counts toward your carbohydrate intake. And the potassium is meaningful: prune juice appears alongside other fruits on our list of potassium-rich foods, which is good news for most people but a caution for some, as explained below.
Why prune juice works on the bowel: sorbitol and more
A 2001 review of prune chemistry (Stacewicz-Sapuntzakis and colleagues, Critical Reviews in Food Science and Nutrition) measured about 6.1 grams of sorbitol per 100 grams of prune juice and 14.7 grams per 100 grams of dried prunes, and proposed sorbitol as the main explanation for their mild laxative action. By that estimate, a cup of juice carries roughly 15 grams of sorbitol. Sorbitol is poorly absorbed in the small intestine, so it pulls water into the gut and is fermented by bacteria in the colon, which can also cause gas. Our guide to sugar alcohols explains why the same compound in sugar-free gum and candy can upset the stomach.
The FDA lists sorbitol as generally recognized as safe, but under 21 CFR 184.1835, foods that could lead someone to eat 50 grams of sorbitol in a day must carry the statement “Excess consumption may have a laxative effect.” Prunes also contain phenolic compounds, mainly neochlorogenic and chlorogenic acids, which the same review suggested may add to the effect, though that is less established.
Prune juice for constipation: what the research found
Research on prune juice for constipation is small but more consistent than for many folk remedies. Most trials used whole prunes rather than juice, and none were large. Here is what they measured.
- 2022 prune juice trial (Koyama and colleagues, American Journal of Gastroenterology): a double-blind, randomized, placebo-controlled trial in Japanese adults with chronic constipation. Prune juice reduced hard and lumpy stools and increased normal stools without increasing loose or watery stools, and participants reported fewer constipation complaints. No adverse events or liver or kidney lab changes were reported.
- 2011 prunes vs psyllium trial (Attaluri and colleagues, Alimentary Pharmacology and Therapeutics): a single-blind crossover study of 40 adults, almost all women, with chronic constipation. Three weeks of dried prunes produced more complete bowel movements per week and better stool consistency than three weeks of psyllium; straining and overall symptom ratings did not differ.
- 2019 trial in healthy adults (Lever and colleagues, Clinical Nutrition): 120 adults with low fiber intake and fairly infrequent stools ate prunes or drank water only for four weeks. Prunes increased stool weight and frequency but did not change gut transit time, and flatulence was more common.
- 2014 systematic review (Lever and colleagues): found only four eligible randomized trials, two with unclear risk of bias, and called the evidence promising but in need of more rigorous research. It was funded by the Californian Dried Plum Board.
Put plainly, prunes and prune juice look like a reasonable food option to discuss for mild, occasional hard stools, but the trials are small and short. They do not replace a medical evaluation. See a clinician promptly for blood in the stool, unexplained weight loss, severe abdominal pain, vomiting or a lasting change in bowel habits. Our guides to fiber and bowel regularity, probiotic research and common over-the-counter options cover other choices to review with a pharmacist. People on GLP-1 medicines who notice slower bowels can also read our GLP-1 constipation guide.
Prune juice vs prunes
Whole prunes and prune juice share sorbitol and potassium, but the juice loses most of the fiber and concentrates the sugar into a drink. The 2001 review described bottled prune juice as filtered and nearly free of fiber; the USDA entry lists a small amount. The table compares USDA values for one cup of juice with five dried prunes (FDC 168162).
| Per serving (USDA) | Prune juice, 1 cup (256 g) | Dried prunes, 5 (48 g) |
|---|---|---|
| Calories | 182 | 114 |
| Total sugars | 42.1 g | 18.1 g |
| Fiber | 2.6 g | 3.4 g |
| Potassium | 707 milligrams | 348 milligrams |
| Sorbitol (2001 review estimate) | About 15 g | About 7 g |
| Vitamin K | 7% DV | 24% DV |
The prune juice vs prunes choice comes down to preference and goals. Whole prunes give more fiber and less sugar per serving and count toward the daily fiber covered in our high-fiber foods list; juice is easier to drink and mix but adds more sugar per calorie. Either way, increase fiber-containing foods gradually and drink enough fluid, because a sudden jump can bring gas and bloating.
Prune juice benefits beyond the bowel
Most prune juice benefits beyond regularity are about its nutrients: vitamin B6, potassium, iron and manganese. Research on dried prunes and bone health exists, but much of it is in animals or small groups of postmenopausal women eating whole prunes, so it does not tell us much about juice. Consider claims that prune juice protects bones, the heart or blood sugar as unproven for the juice itself.
Who should be careful with prune juice
- Kidney disease: prune juice is rich in potassium, and NIH notes that people with chronic kidney disease can build up too much potassium in the blood. Ask your nephrologist or dietitian; our potassium guide explains more.
- Diabetes or carbohydrate tracking: about 45 grams of carbohydrate per cup is substantial, so count it like any fruit juice.
- Babies and young children: the American Academy of Pediatrics advises against juice for infants under 1 year unless it is clinically indicated, so ask the pediatrician before giving prune juice for a constipated baby.
- Warfarin users: dried prunes contain a fair amount of vitamin K; NIH advises keeping vitamin K intake consistent rather than changing it suddenly.
- Sensitive stomachs: sorbitol can cause gas, cramping or loose stools, especially in people with irritable bowel syndrome.
For a contrasting juice trend with far less research behind it, see our sibling guide to celery juice.
Frequently Asked Questions
What are the main prune juice benefits?
USDA data show it provides vitamin B6, potassium, iron and manganese. Small trials suggest prunes and prune juice can soften stools in some adults, likely because of sorbitol.
Does prune juice work for constipation?
A 2022 placebo-controlled trial found fewer hard stools with prune juice in adults with chronic constipation. Trials are small, so talk to a clinician about ongoing symptoms.
How fast does prune juice work?
The trials measured effects over days to weeks, not hours, and responses vary. Persistent constipation deserves a clinician visit.
Is prune juice or whole prunes better?
Whole prunes have more fiber and less sugar per serving. Juice has a similar sorbitol content per gram but much less fiber.
Is prune juice high in sugar?
Yes. A cup of canned prune juice has about 42 grams of naturally occurring sugar in USDA data.
Can I give prune juice to my baby?
Ask your pediatrician first. The AAP advises against juice for infants under 1 year unless clinically indicated.
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: Fiber for Constipation: What the Evidence Says, How Long It Takes and Natural Laxative Foods, Sugar Alcohols: Xylitol, Diarrhea, Blood Sugar and Labels, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.