scored 60/100
Prunes are dried plums concentrated in natural sugars, fiber, and polyphenols, delivering exceptional amounts of potassium and iron in a small serving.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 60.
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.
Prunes 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
Sorbitol and soluble fiber in prunes increase stool bulk and promote beneficial bacteria growth while sorbitol acts as a natural osmotic laxative without harsh stimulation
High potassium content supports healthy blood pressure, while polyphenols reduce oxidative stress and inflammation in vascular tissue; chlorogenic acid improves endothelial function
Prunes provide highly bioavailable iron (3.5mg per 100g) along with vitamin C and polyphenols that enhance non-heme iron absorption in the intestine
Polyphenols and boron in prunes reduce neuroinflammation and support acetylcholine synthesis, while boron enhances neural signaling and cognitive performance in aging populations
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
Breaks a fast
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
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.
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.
Prune scores 60/100 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.
Not particularly. A 40 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Not really. A 40 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 40 g serving, prune is highest in Copper (~27% DV).
Not really. A 40 g serving has about 35.6 g of net carbs (35.6 g total minus 0 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients prune contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.