Prune Puree
Prune puree is a concentrated form of dried plums, delivering exceptional potassium density and natural sorbitol that supports digestive health and bone mineralization.
Nutrition · per ~40 g serving · ≈ 4 prunes
- Vitamin B60.17 mg10% DV
- Niacin1.0 mg6% DV
- Vitamin C1.7 mg2% DV
- Thiamin0.02 mg1% DV
- Vitamin A40.0 iu<1% DV
- Potassium340.8 mg7% DV
- Iron1.1 mg6% DV
- Phosphorus28.8 mg2% DV
- Calcium12.4 mg<1% DV
- Sodium9.2 mg<1% DV
- Saturated Fat0.01 g
- Chlorogenic acid~16 mg
- Inulin / Prebiotic fibre~1.2 g
- Polyphenols~60 mg
Score · 53/100
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.
- Vitamin B625% DV
- Potassium18% DV
- Niacin16% DV
- Iron16% DV
- Phosphorus6% DV
Overview
Prune puree is made from dried plums (Prunus domestica) concentrated into a smooth paste, originating from regions around the Mediterranean and California. As a processed fruit product, it retains and concentrates the bioactive compounds of dried plums, including high levels of potassium (852 mg/100g), which exceeds fresh plums significantly. The puree is rich in polyphenols—particularly chlorogenic acid and neochlorogenic acid—which function as antioxidants and anti-inflammatory agents. Sorbitol, a natural sugar alcohol comprising 5-10% of prune puree, acts as an osmotic laxative by drawing water into the colon, explaining prunes' well-documented role in digestive regularity. Iron content (2.8 mg/100g) and vitamin B6 (0.43 mg) contribute to energy metabolism and hemoglobin synthesis. For longevity, the potassium-to-sodium ratio is particularly favorable, supporting cardiovascular health and blood pressure regulation. The dense nutrient profile makes prune puree especially valuable for older adults at risk of micronutrient deficiency, though its caloric density (257 kcal/100g) requires portion control. Regular consumption has been associated with improved bone density in postmenopausal women, likely through polyphenol-mediated osteoblast activation and mineral absorption enhancement.
Health Benefits (5)
- Supports digestive regularity and gut healthstrongSorbitol acts as an osmotic laxative by increasing water retention in the intestinal lumen, while insoluble fiber (3.3g/100g) promotes peristalsis and prebiotic effects for beneficial bacteria
- Maintains cardiovascular and bone health through potassiumstrongExceptional potassium content (852 mg/100g) helps regulate blood pressure, supports electrolyte balance, and enhances calcium retention in bones while reducing urinary calcium loss
- Reduces oxidative stress and systemic inflammationmoderatePolyphenols including chlorogenic acid, neochlorogenic acid, and caffeic acid neutralize free radicals and inhibit NF-κB inflammatory signaling pathways
- Improves iron bioavailability and prevents anemiamoderateContains iron (2.8 mg/100g) in combination with vitamin C and organic acids that enhance non-heme iron absorption, with vitamin B6 supporting hemoglobin synthesis
- Enhances bone mineral density in aging populationsmoderatePolyphenols stimulate osteoblast differentiation and mineralization while the potassium-rich profile reduces acid-induced bone resorption
Food Pairings
- ·Pair with yogurt because the calcium in yogurt combines with prune puree's polyphenols to enhance mineral bioavailability and gut microbiota diversity
- ·Combine with almonds or walnuts because the vitamin E and selenium in nuts amplify the antioxidant capacity of prune polyphenols through synergistic free radical scavenging
- ·Mix with steel-cut oats because the soluble beta-glucan fiber in oats enhances sorbitol's osmotic effect and extends satiety while moderating glucose response
- ·Pair with lean proteins (chicken, fish) because prune puree's vitamin B6 and organic acids optimize amino acid utilization and muscle protein synthesis efficiency
Practical Tips
- ·Use 1-2 tablespoons (30-40g) daily as a portion to gain digestive benefits while managing caloric intake; excessive consumption may cause cramping or diarrhea in sensitive individuals
- ·Store prune puree in an airtight container in the refrigerator for up to 3 weeks; if homemade, ensure it reaches 160°F (71°C) for food safety before cooling
- ·Consume with adequate water (8 oz minimum) to optimize sorbitol's osmotic effect and prevent concentrated sugar from spiking blood glucose rapidly
- ·Select purees with no added sugars or preservatives; look for 'pure prune' or '100% prune' on labels to avoid unnecessary additives that reduce longevity benefits
- ·For best iron absorption, consume prune puree alongside vitamin C sources (citrus, tomato) or in the presence of meat proteins that enhance non-heme iron uptake
Optimal Timing
Morning consumption allows sorbitol and fiber to work throughout the day, promoting healthy bowel movements and maximizing mineral absorption during peak digestive efficiency. The potassium boost supports stable blood pressure regulation from day's start
- · immediately before bed (may disrupt sleep with frequent urination from high potassium)
- · on an empty stomach for sensitive individuals (sorbitol may cause cramping without buffering food)
While prune puree is technically compatible with intermittent fasting due to minimal protein/fat, the sorbitol may trigger digestive discomfort on a fasting stomach; best consumed within a meal 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 puree 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 puree
What is prune puree?
Prune Puree is classified as a fruit. Prune puree is a concentrated form of dried plums, delivering exceptional potassium density and natural sorbitol that supports digestive health and bone mineralization.
Is prune puree healthy?
Prune Puree scores 53/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin B6, Potassium, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is prune puree high in protein?
Not particularly. A 40 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Is prune puree high in fiber?
Not really. A 40 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in prune puree?
In a 40 g serving, prune puree is highest in Vitamin B6 (~10% DV).
Is prune puree keto-friendly?
Not really. A 40 g serving has about 24.7 g of net carbs (26 g total minus 1.3 g fiber).
When is the best time to eat prune puree?
Best in the morning. Morning consumption allows sorbitol and fiber to work throughout the day, promoting healthy bowel movements and maximizing mineral absorption during peak digestive efficiency. The potassium boost supports stable blood pressure regulation from day's start
How much prune puree should I eat?
A typical serving is around 40 g (~103 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 puree alongside several other fruit sources.
What pairs well with prune puree?
Prune Puree pairs nicely with: Pair with yogurt because the calcium in yogurt combines with prune puree's polyphenols to enhance mineral bioavailability and gut microbiota diversity; Combine with almonds or walnuts because the vitamin E and selenium in nuts amplify the antioxidant capacity of prune polyphenols through synergistic free radical scavenging; Mix with steel-cut oats because the soluble beta-glucan fiber in oats enhances sorbitol's osmotic effect and extends satiety while moderating glucose response; Pair with lean proteins (chicken, fish) because prune puree's vitamin B6 and organic acids optimize amino acid utilization and muscle protein synthesis efficiency.
Supplements that mirror Prune Puree's nutrient profile
Encyclopedia entries that supply the same signature nutrients prune puree contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Prune Puree
These are the nutrients prune pureecontributes 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.