A prune is simply a dried plum, but drying changes almost everything about it: the calories, the sugar, the fiber, and what it is best for. Here is how the two compare and how to enjoy each one.
SavePlums vs Prunes: Nutrition Compared
| Per 100 g | Fresh plums | Prunes (dried plums) |
|---|---|---|
| Calories | 46 | 240 |
| Fiber | 1.4 g | 7.1 g |
| Total sugars | 9.9 g | 38.1 g |
| Potassium | 157 mg | 732 mg |
| Vitamin K | 6.4 mcg | 59.5 mcg |
| Vitamin C | 9.5 mg | Very little |
Source: USDA FoodData Central.
The takeaway: fresh plums are a light, juicy, low-calorie snack. Prunes pack far more fiber, potassium, and vitamin K into a small bite, but also much more sugar and calories, so a portion is about 4–5 prunes, not a bag.
Health Benefits of Plums and Prunes
1. Prunes help with constipation
SaveThis is the best-supported benefit. Prunes combine fiber with sorbitol, a natural sugar alcohol that draws water into the gut. Start small, because too many can cause gas or loose stools.
2. A sweet snack with fewer calories
SaveA fresh plum satisfies a sweet craving for a fraction of the calories of candy or pastries. Compare it with other options in our list of low sugar fruits.
3. Potassium
Prunes are a concentrated source of potassium, a mineral most people do not get enough of and that plays a role in healthy blood pressure.
4. Bone health research
Prunes are rich in vitamin K and potassium, and some small studies in postmenopausal women suggest eating prunes daily may help slow bone loss. The research is promising but limited. See our calcium-rich foods guide for the bigger picture.
5. Antioxidant pigments
The deep purple and red skins of plums come from anthocyanins and other polyphenols. Eat the skin to get them. More colorful choices are in our foods high in antioxidants guide.
Easy Ways to Eat Plums and Prunes
Save- Roasted plums: halve, sprinkle with cinnamon, roast at 400°F for 15 minutes, and spoon over Greek yogurt.
- Plum salad: sliced plums with arugula, feta, walnuts, and balsamic.
- Prunes in oatmeal: chop 3 prunes into your morning oats for natural sweetness. See what happens if you eat oatmeal every day.
- Prune and nut snack: 3–4 prunes with a few almonds for fiber plus protein.
- Savory braise: add a handful of prunes to chicken thighs with onions and a splash of broth; they melt into a rich sauce.
Sources: USDA FoodData Central: plums, raw (169949), prunes, uncooked (168162).
