scored 53/100
Prune puree is a concentrated form of dried plums, delivering exceptional potassium density and natural sorbitol that supports digestive health and bone mineralization.
24.7 g net carbs after fiber.
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 53.
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.
Sorbitol 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
Exceptional potassium content (852 mg/100g) helps regulate blood pressure, supports electrolyte balance, and enhances calcium retention in bones while reducing urinary calcium loss
Polyphenols including chlorogenic acid, neochlorogenic acid, and caffeic acid neutralize free radicals and inhibit NF-κB inflammatory signaling pathways
Contains 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
Polyphenols stimulate osteoblast differentiation and mineralization while the potassium-rich profile reduces acid-induced bone resorption
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
Breaks a fast
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
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.
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.
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.
Not particularly. A 40 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Not really. A 40 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
In a 40 g serving, prune puree is highest in Vitamin B6 (~10% DV).
Not really. A 40 g serving has about 24.7 g of net carbs (26 g total minus 1.3 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients prune puree contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.