Prunes and Prune Juice: Health Benefits, Nutrition Facts & Side Effects

Prunes, also known as dried plums, are nutrient-dense fruits packed with fiber, vitamins, minerals, and antioxidants. Both prunes and prune juice have been valued for centuries for their remarkable health benefits, particularly for digestive health and bone strength. These naturally sweet dried fruits offer far more than just a remedy for constipation—they’re a powerhouse of nutrition that can support overall wellness.

Despite their high natural sugar content, prunes have a low glycemic index and provide sustained energy without causing rapid blood sugar spikes. Whether you’re looking to improve your digestive health, strengthen your bones, or simply add a nutritious snack to your diet, prunes and prune juice deserve a place in your daily routine.

This comprehensive guide explores the science-backed health benefits of prunes, their nutritional profile, potential side effects, and practical ways to incorporate them into your diet.

What Are Prunes and How Are They Made?

Prunes are dried plums, typically made from specific plum varieties that are naturally high in sugar and dry well without fermenting. The most common variety used for prunes is the European plum (Prunus domestica), particularly the d’Agen variety.

The drying process concentrates the natural sugars and nutrients in the fruit, creating a chewy, sweet dried fruit that can be stored for extended periods. Prune juice is made by rehydrating prunes and extracting the liquid, which retains many of the nutrients found in whole prunes, though with less fiber content.

Nutritional Profile of Prunes

Prunes are remarkably nutritious for their size. A 1/4-cup serving (approximately 40 grams or about 5 prunes) provides:

• Calories: 96
• Carbohydrates: 25 grams
• Sugar: 15 grams
• Dietary Fiber: 2.8 grams
• Protein: 0.9 grams
• Fat: 0.1 grams
• Potassium: 293 mg (6% Daily Value)
• Vitamin K: 23.8 mcg (20% DV)
• Copper: 12% DV
• Iron: 0.37 mg (2% DV)
• B Vitamins: Riboflavin, B6, and niacin (5% DV each)

Prune juice contains different concentrations of these nutrients. One cup of prune juice provides approximately 176 calories, 41 grams of sugar, and notably, 3 mg of iron (17% DV), making it a better source of iron than whole prunes.

Top 11 Health Benefits of Prunes and Prune Juice

1. Promotes Healthy Digestion and Relieves Constipation

The most well-known benefit of prunes is their ability to support digestive health and relieve constipation. This effect comes from multiple compounds working together:

High Fiber Content: The dietary fiber in prunes adds bulk to stool and helps it move more easily through the digestive tract. Fiber is essential for maintaining regular bowel movements and preventing chronic constipation, which affects millions of people, particularly older adults.

Natural Sorbitol: Prunes contain sorbitol, a sugar alcohol that acts as a natural laxative. Sorbitol draws water into the intestines, softening stool and promoting bowel movements. Prune juice is especially effective because it contains concentrated sorbitol.

Phenolic Compounds: Prunes also contain phenolic compounds that may stimulate beneficial gut bacteria and support overall digestive function.

For those dealing with occasional constipation, consuming 5-6 prunes daily or drinking a glass of prune juice may provide relief. However, if you’re considering prune juice for a child or have chronic digestive issues, consult with a healthcare professional first.

2. Supports Bone Health and Density

One of the most impressive and well-researched benefits of prunes is their ability to support bone health. Multiple studies have demonstrated that regular prune consumption can help prevent bone loss and may even reverse some bone density decline.

Prunes contain several bone-supporting nutrients:

• Boron: This trace mineral is crucial for bone metabolism and helps the body utilize calcium and magnesium more effectively. One cup of prune juice provides 1.43 mg of boron.
• Vitamin K: Essential for bone mineralization and calcium regulation in bones.
• Potassium: Helps neutralize acids that can leach calcium from bones.
• Polyphenols: These antioxidants may help reduce inflammation that contributes to bone loss.

Research has shown particularly promising results for postmenopausal women, who face increased risk of osteoporosis. Studies indicate that consuming just 50-100 grams of prunes daily (approximately 5-10 prunes) can help preserve bone mineral density and reduce markers of bone breakdown. Similar benefits have been observed in older men.

Prunes may also help protect bone structure from radiation damage during cancer treatments, offering an additional therapeutic benefit for patients undergoing radiation therapy.

3. Rich Source of Essential Vitamins and Minerals

Beyond their fiber and bone-supporting compounds, prunes are packed with vitamins and minerals that support various bodily functions:

Vitamin K: With 20% of the daily value in just five prunes, this vitamin is crucial for blood clotting and bone metabolism.

Potassium: This essential mineral supports heart function, muscle contractions, nerve signaling, and blood pressure regulation. Since the body cannot produce potassium, dietary sources like prunes are important for maintaining adequate levels.

Copper: Important for iron absorption, collagen formation, and energy production.

B Vitamins: Including riboflavin, niacin, and vitamin B6, which support energy metabolism, nervous system function, and red blood cell formation.

This diverse nutrient profile makes prunes a valuable addition to a balanced diet, helping you meet your daily nutritional needs naturally.

4. Provides Plant-Based Iron

Iron deficiency is one of the most common nutritional deficiencies worldwide, leading to anemia, fatigue, weakness, and reduced immune function. Prunes and especially prune juice can help address this issue.

While whole prunes contain modest amounts of iron (2% DV per serving), prune juice is notably richer, providing 17% of the daily value per cup. This makes prune juice a good plant-based iron source, particularly valuable for vegetarians and vegans.

For optimal iron absorption from plant sources, consider pairing prunes with vitamin C-rich foods like citrus fruits, strawberries, or bell peppers. If you suspect iron deficiency, consult with a healthcare provider who can test your iron levels and recommend appropriate dietary changes or supplementation.

5. May Help Control Blood Pressure

The high potassium content in prunes may benefit people with high blood pressure. Potassium helps balance sodium levels in the body and reduces tension in blood vessel walls, both of which can help lower blood pressure.

According to the American Heart Association, increasing potassium intake through foods like prunes may help healthy adults manage high blood pressure when combined with other lifestyle modifications. However, this approach should be discussed with a doctor first.

It’s important to note that people with kidney disease or those taking certain medications should not increase potassium intake without medical supervision, as excessive potassium can be dangerous for these individuals.

6. Supports Heart Health by Reducing Cholesterol

Heart disease remains the leading cause of death globally, and elevated cholesterol is a major risk factor. Research suggests that prunes may help support cardiovascular health through several mechanisms.

The soluble fiber in prunes can help lower LDL (bad) cholesterol by binding to cholesterol in the digestive system and helping remove it from the body. Studies have found that regular prune consumption may slow the development of atherosclerosis—the buildup of plaque in arteries that can lead to heart attacks and strokes.

Research involving postmenopausal women found that eating 50-100 grams of prunes daily helped reduce several cardiovascular risk factors, including cholesterol levels and inflammatory markers. The antioxidants in prunes may also protect LDL cholesterol from oxidation, a key step in arterial plaque formation.

7. Helps Manage Blood Sugar and Appetite

Despite their natural sweetness, prunes have a low glycemic index (GI), meaning they don’t cause rapid spikes in blood sugar levels. This makes them a smart choice for people managing diabetes or those looking to maintain stable energy throughout the day.

The low GI effect comes from several factors:

• High fiber content slows sugar absorption
• Sorbitol has glucose-lowering effects
• The combination of nutrients moderates the blood sugar response

Research has shown that snacking on prunes can actually help decrease post-meal blood sugar levels. Additionally, the fiber and low GI of prunes help you feel fuller longer, which can support weight management by reducing overall calorie intake and preventing unhealthy snacking.

Studies comparing low-GI diets to high-GI diets have found better outcomes for weight management and blood glucose control in people with metabolic conditions including obesity, metabolic syndrome, diabetes, and cardiovascular disease.

8. Loaded with Powerful Antioxidants

Prunes are rich in polyphenols, particularly phenolic acids and flavonoids, which act as potent antioxidants in the body. These compounds help neutralize harmful free radicals that can damage cells and contribute to aging and chronic diseases.

The antioxidant capacity of prunes is notably high compared to many other fruits. These antioxidants may provide protection against:

• Chronic inflammation
• Cellular damage and oxidative stress
• Certain chronic diseases
• Age-related cognitive decline

Research has demonstrated that the polyphenols in prunes have potent anti-inflammatory and antioxidant effects throughout the body, supporting healthy functioning of the digestive system, nervous system, heart, and blood vessels.

9. Supports Gut Microbiome Health

Your gut microbiome—the collection of trillions of bacteria living in your digestive tract—plays a crucial role in overall health, affecting everything from digestion and immunity to mental health and weight management.

Prunes act as a prebiotic food, meaning they provide nourishment for beneficial gut bacteria. Research has found that prune consumption can positively affect gut bacteria composition, particularly increasing populations of bifidobacteria, which are associated with good digestive health.

Studies have shown that eating prunes may increase beneficial microbiota throughout the colon. While preliminary research in animals suggests this might help reduce colon cancer risk, more human studies are needed to confirm this potential benefit.

The combination of fiber, sorbitol, and polyphenols in prunes creates an ideal environment for healthy gut bacteria to thrive, supporting overall digestive wellness.

10. May Help Control Overactive Bladder

An overactive bladder can significantly impact quality of life, causing frequent and sudden urges to urinate. While this condition has various causes, constipation is one factor that can increase urination frequency by putting pressure on the bladder.

By promoting regular bowel movements and preventing constipation, prunes may help some people manage overactive bladder symptoms. The high fiber content helps maintain healthy digestive function, which can reduce pressure on the bladder.

However, if you’re experiencing changes in bladder or bowel habits, it’s essential to consult with a healthcare provider for proper diagnosis and treatment. Bladder issues can indicate various conditions that may require medical attention.

11. May Reduce Risk of Certain Chronic Diseases

The combination of fiber, antioxidants, vitamins, and minerals in prunes may help reduce the risk of several chronic diseases:

Type 2 Diabetes: The low glycemic index and fiber content support healthy blood sugar regulation.

Cardiovascular Disease: Cholesterol-lowering effects, blood pressure support, and anti-inflammatory properties contribute to heart health.

Osteoporosis: Bone-supporting nutrients help maintain bone density and strength.

Digestive Disorders: Regular bowel function and healthy gut bacteria support digestive wellness.

While prunes alone cannot prevent disease, they can be part of a healthy dietary pattern that supports long-term health.

Potential Side Effects and Precautions

While prunes offer numerous health benefits, they may cause side effects in some people and aren’t suitable for everyone.

Digestive Discomfort

The most common side effects of prune consumption are digestive in nature:

Gas and Bloating: The sorbitol and fiber content in prunes can cause gas and bloating, particularly when consumed in large quantities or when you’re not accustomed to high-fiber foods. To minimize these effects, introduce prunes gradually into your diet, starting with just a few per day and slowly increasing the amount over several weeks.

Diarrhea: While prunes help relieve constipation, consuming too many can have the opposite effect, causing loose stools or diarrhea. If you’re already experiencing diarrhea, avoid prune juice until the condition resolves.

Most people tolerate a moderate daily serving of prunes (5-10 prunes) without significant digestive issues once their system adjusts.

High Sugar and Calorie Content

Prunes are naturally high in sugar and calories. While this makes them an excellent energy source, it also means that consuming large quantities can contribute to weight gain and may affect blood sugar levels in sensitive individuals.

A 1/4-cup serving of prunes contains 96 calories and 15 grams of sugar, while a cup of prune juice has approximately 176 calories and 41 grams of sugar. If you’re managing your weight or blood sugar, practice portion control and account for these calories in your daily intake.

Not Suitable for Everyone

Kidney Disease: People with kidney disease who need to follow a low-potassium diet should avoid or limit prunes due to their high potassium content.

Certain Medications: If you’re taking medications that affect potassium levels or blood thinning medications, discuss prune consumption with your doctor, as the vitamin K and potassium content may interact with these drugs.

Allergies: While rare, some people may be allergic to plums and prunes. If you experience symptoms like itching, swelling, difficulty breathing, or digestive distress after consuming prunes, discontinue use and seek medical attention.

Acrylamide Content

Prune juice naturally contains trace amounts of acrylamide, a compound that forms during the heating process and is classified as a potential carcinogen. However, the amount present in prune juice is very small compared to other foods like fried potatoes or the exposure from cigarette smoke. The acrylamide in a normal serving of prune juice is not considered a health risk, and the proven health benefits of prunes far outweigh this minimal concern.

How to Choose and Store Prunes

When shopping for prunes, look for:

• Plump, moist prunes rather than dried-out or shriveled ones
• Uniform dark color without white spots or crystallization
• No added sugars (prunes are naturally sweet enough)
• Organic options if you’re concerned about pesticide residue

Store prunes in an airtight container in a cool, dry place for up to six months. For longer storage, keep them in the refrigerator where they’ll last up to a year. Refrigerated prunes may become firmer but will soften at room temperature.

For prune juice, choose 100% juice without added sugars. Once opened, store it in the refrigerator and consume within one week.

Delicious Ways to Add Prunes to Your Diet

Prunes are versatile and can be incorporated into your diet in numerous ways:

Simple Snacking Ideas

• Eat them straight from the package as a portable snack
• Pair with nuts and cheese for a balanced snack plate
• Stuff prunes with almond butter or cream cheese
• Wrap prunes with bacon for a savory-sweet appetizer

Breakfast Options

• Chop and add to oatmeal or overnight oats
• Blend into breakfast smoothies
• Mix into yogurt with granola
• Add to pancake or waffle batter
• Include in homemade granola or energy bars

Baking and Cooking

• Add chopped prunes to muffins, quick breads, or cookies
• Use prune puree as a natural sweetener and fat substitute in baked goods
• Include in homemade trail mix with nuts, seeds, and dark chocolate
• Add to savory dishes like braised meats, tagines, or grain salads
• Simmer in wine or tea to make a compote for serving over desserts

Creative Uses

• Puree prunes to make a spreadable “prune butter”
• Add to homemade energy balls or protein bites
• Include in stuffing or dressing for poultry
• Chop into chicken or tuna salad
• Use prune juice in marinades or salad dressings

When introducing prunes to your diet, start with a small amount (3-5 prunes per day) and gradually increase to allow your digestive system to adjust. This approach minimizes potential side effects while allowing you to enjoy the health benefits.

Frequently Asked Questions About Prunes

How many prunes should I eat per day?

Most research suggests that 5-10 prunes (50-100 grams) per day is an effective amount for experiencing health benefits, particularly for bone health and digestive support. Start with fewer if you’re new to eating prunes and gradually increase.

Are prunes better than prune juice?

Whole prunes contain more fiber than prune juice, which supports digestive health and helps you feel full. However, prune juice is more concentrated in certain nutrients like iron and may be easier to consume for those who dislike the texture of dried fruit. Both forms offer health benefits.

Can I eat prunes if I have diabetes?

Despite being sweet, prunes have a low glycemic index and may actually help manage blood sugar levels. However, they do contain natural sugars and carbohydrates that must be accounted for in your meal plan. Consult with your healthcare provider or dietitian about appropriate portions.

Will prunes help me lose weight?

Prunes can support weight management by helping control appetite due to their fiber content and low glycemic index. However, they are calorie-dense, so portion control is important. They work best as part of a balanced, calorie-controlled diet.

How long does it take for prunes to work for constipation?

Most people experience relief from constipation within 6-12 hours after consuming prunes or prune juice, though individual responses vary. For chronic constipation, regular daily consumption may provide the best results.

The Bottom Line

Prunes and prune juice are nutritional powerhouses that offer far more than just digestive support. Rich in fiber, vitamins, minerals, and antioxidants, these dried fruits support bone health, heart health, blood sugar management, and overall wellness.

The extensive research on prunes demonstrates their particular effectiveness for maintaining bone density in postmenopausal women and older adults, making them a valuable dietary addition for aging populations. Their digestive benefits are well-established, and their role in supporting heart health and providing essential nutrients makes them valuable for people of all ages.

While most people can safely enjoy prunes daily, those with kidney disease, certain allergies, or digestive sensitivities should exercise caution and consult with healthcare providers before adding them to their diet.

By incorporating 5-10 prunes into your daily routine through snacking, cooking, or baking, you can take advantage of their impressive health benefits while enjoying their natural sweetness. Start slowly, listen to your body, and discover how this ancient fruit can support your modern health goals.

Remember that prunes are just one component of a healthy lifestyle. Combine them with a balanced diet, regular physical activity, adequate sleep, and stress management for optimal health outcomes. If you have specific health concerns or conditions, always consult with a qualified healthcare professional before making significant dietary changes.

Sources:

• USDA FoodData Central – Nutritional Database
• Dietary Guidelines for Americans – USDA
• PubMed Central – National Institutes of Health
• American Heart Association
• Office of Dietary Supplements – National Institutes of Health
• PubMed – Biomedical Literature Database