Prune
Prunes are dried plums concentrated in natural sugars, fiber, and polyphenols, delivering exceptional amounts of potassium and iron in a small serving.
Variants (3)
Nutrition · per ~40 g serving · ≈ 4 prunes
- Vitamin B60.17 mg10% DV
- Niacin1.2 mg7% DV
- Riboflavin0.07 mg5% DV
- Thiamin0.05 mg4% DV
- Vitamin A35.2 iu<1% DV
- Folate0.80 mcg<1% DV
- Copper0.24 mg27% DV
- Potassium423.2 mg9% DV
- Iron1.4 mg8% DV
- Magnesium25.6 mg6% DV
- Manganese0.12 mg5% DV
- Phosphorus44.8 mg4% DV
- Zinc0.30 mg3% DV
- Calcium28.8 mg2% DV
- Sodium2.0 mg<1% DV
- Monounsaturated Fat0.19 g
- Polyunsaturated Fat0.06 g
- Saturated Fat0.02 g
- Chlorogenic acid~16 mg
- Polyphenols~60 mg
Score · 64/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper68% DV
- Vitamin B625% DV
- Potassium23% DV
- Iron20% DV
- Niacin19% DV
Overview
Prunes are the dried form of European plums (Prunus domestica) and have been consumed for thousands of years across Mediterranean and Middle Eastern cultures. Unlike fresh plums, the drying process concentrates nutrients and bioactive compounds, making prunes remarkably nutrient-dense. Per 100g, prunes provide over 1000mg of potassium—critical for cardiovascular health and blood pressure regulation—along with 3.5mg of iron and substantial polyphenolic compounds including neochlorogenic acid and chlorogenic acid. The high sorbitol and fiber content (despite the USDA listing showing 0g, prunes contain approximately 7g per 100g when accounting for soluble fiber) makes them particularly effective for digestive health and natural laxative effects. Prunes are also rich in boron, a mineral linked to bone health and cognitive function. For longevity-focused nutrition, prunes serve dual purposes: their antioxidant profile supports cellular protection and inflammation reduction, while their mineral density addresses common micronutrient gaps. The natural sugars provide quick energy without blood sugar spikes when consumed in appropriate portions due to their low glycemic index relative to calorie density.
Health Benefits (5)
- Supports bone health and densitymoderatePrunes contain high levels of boron, polyphenols, and potassium which stimulate osteoblast activity, reduce bone turnover markers, and support acid-base balance critical for bone mineralization
- Promotes digestive regularity and gut healthstrongSorbitol and soluble fiber in prunes increase stool bulk and promote beneficial bacteria growth while sorbitol acts as a natural osmotic laxative without harsh stimulation
- Reduces cardiovascular disease riskstrongHigh potassium content supports healthy blood pressure, while polyphenols reduce oxidative stress and inflammation in vascular tissue; chlorogenic acid improves endothelial function
- Enhances iron absorption and addresses anemia riskmoderatePrunes provide highly bioavailable iron (3.5mg per 100g) along with vitamin C and polyphenols that enhance non-heme iron absorption in the intestine
- Supports cognitive function and neuroprotectionemergingPolyphenols and boron in prunes reduce neuroinflammation and support acetylcholine synthesis, while boron enhances neural signaling and cognitive performance in aging populations
Food Pairings
- ·Pair with yogurt because the probiotics enhance polyphenol metabolism and the fat improves absorption of fat-soluble bioactive compounds while reducing glycemic impact
- ·Combine with almonds or walnuts because the vitamin E and healthy fats provide synergistic antioxidant protection and slow glucose absorption from prune sugars
- ·Eat with leafy greens like spinach because vitamin K in greens synergizes with prune minerals (boron, magnesium, potassium) for optimal bone metabolism
- ·Pair with green tea because both contain polyphenols that work synergistically to enhance antioxidant capacity and support cardiovascular health
Practical Tips
- ·Store prunes in an airtight container in a cool, dark place or refrigerator to preserve polyphenol content; properly stored prunes maintain potency for 6-12 months
- ·Soak prunes in water for 2-4 hours before consumption to rehydrate and create a prebiotic-rich 'prune water' that supports gut microbiota while making the fruit easier to digest
- ·Limit portions to 30-40g (3-4 prunes) per day to avoid excessive fructose intake and digestive distress, despite their health benefits; this provides ~100 calories and significant micronutrients
- ·Choose unsweetened, unsulfured prunes when possible, as processing adds unnecessary sugar and sulfites may trigger sensitivities in some individuals
- ·Consume prunes with meals rather than alone to moderate blood sugar impact and maximize mineral absorption through enhanced gastric acid production
Optimal Timing
Midday consumption provides sustained energy and mineral replenishment without interfering with evening digestion or sleep quality; the sorbitol effect is most tolerable during daytime hours
- · late evening within 3 hours of sleep due to potential laxative effects
- · on empty stomach for sensitive individuals as sorbitol can cause cramping
While prunes contain natural sugars that technically break a fast, their mineral density and polyphenols provide genuine health benefits if consumed early in a feeding window
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower prune is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about prune
What is prune?
Prune is classified as a fruit. Prunes are dried plums concentrated in natural sugars, fiber, and polyphenols, delivering exceptional amounts of potassium and iron in a small serving.
Is prune healthy?
Prune scores 64/100 in Formulate, making it a moderate choice. Its strongest contributions come from Copper, Vitamin B6, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is prune high in protein?
Not particularly. A 40 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is prune high in fiber?
Not really. A 40 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in prune?
In a 40 g serving, prune is highest in Copper (~27% DV).
Is prune keto-friendly?
Not really. A 40 g serving has about 35.6 g of net carbs (35.6 g total minus 0 g fiber).
When is the best time to eat prune?
Best in the midday. Midday consumption provides sustained energy and mineral replenishment without interfering with evening digestion or sleep quality; the sorbitol effect is most tolerable during daytime hours
How much prune should I eat?
A typical serving is around 40 g (~136 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating prune alongside several other fruit sources.
What pairs well with prune?
Prune pairs nicely with: Pair with yogurt because the probiotics enhance polyphenol metabolism and the fat improves absorption of fat-soluble bioactive compounds while reducing glycemic impact; Combine with almonds or walnuts because the vitamin E and healthy fats provide synergistic antioxidant protection and slow glucose absorption from prune sugars; Eat with leafy greens like spinach because vitamin K in greens synergizes with prune minerals (boron, magnesium, potassium) for optimal bone metabolism; Pair with green tea because both contain polyphenols that work synergistically to enhance antioxidant capacity and support cardiovascular health.
Supplements that mirror Prune's nutrient profile
Encyclopedia entries that supply the same signature nutrients prune contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Prune
These are the nutrients prunecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.