The Health Benefits of Prunes—a Powerful Superfood That Deserves a Second Chance

You've likely heard about the benefits of prunes—after all, their reputation as a digestive aid in issues like constipation is practically common knowledge. But these dried stone fruits are actually capable of much more, and their reputation deserves a boost. Not only are they delicious, but just a handful of punes can make a significant impact, reducing the risks of various ailments and diseases. We caught up with nutrition experts to learn more about the many advantages of eating prunes.

Prunes 101

Prunes are dried plums, but not all plums become prunes. The prunes found on your grocer's shelves are typically made from one plum varietal, an improved offshoot of the legendary Petit d'Agen plum, which originated in France and is grown in California. 

Though integral to many Americans’ diets, prunes are especially beloved throughout France, Eastern Europe, Germany, and Italy, where they're oftentimes incorporated into baked treats and savory dishes. Broadening your prune horizons can give you a leg up healthwise—and on the culinary front.

The Benefits of Prunes

Prunes are delicious, nutritious, and brimming with benefits. "I feel like the term 'superfood' is a wee bit overused—but I do think folks would be surprised to know how nutrient-dense prunes actually are!" says Desiree Nielsen, RD, host of The Allsorts podcast, and author of the cookbooks Plant Magic and Good for Your Gut. According to the California Prune Board, one serving of prunes contains 3 grams of fiber, or 11% of the Daily Value (DV); plus they are rich in vitamins, minerals, antioxidants, and beneficial compounds.

Anti-Inflammatory Properties

"The deep purple color of prunes is your first clue that they're packed with antioxidant and anti-inflammatory phytochemicals such as flavonoids, lutein, and zeaxanthin," Nielsen says. "Prunes are a more concentrated source of these phytochemicals than fresh plums." 

Bone Health

The antioxidants help protect cells from damage, and they also figure prominently in bone health, notes Lauren Manaker, MS, RDN, LD, CLEC, CPT. "Studies show that prunes not only support bone density, but also have anti-inflammatory and antioxidant properties, which may play a role in protecting bones thanks to their unique combination of nutrients, and phenolic compounds, or natural plant-based antioxidants that help reduce inflammation, and oxidative stress, both of which are associated with weaker bones over time," Manaker says.

Demographics

Data indicates that consistent prune intake has positive bone health outcomes among various populations, including younger females who take certain oral contraceptives, older men, and post-menopausal women. Low bone mass or osteoporosis is of particular concern to the latter group, who may be disproportionately affected. "Studies suggest that 50–100 grams of prunes daily, alongside proper calcium and vitamin D intake, helps post-menopausal women maintain their bone health," Nielsen says.

Supporting nutrients: "Prunes are packed with a unique matrix of bone-supporting nutrients, like vitamin K, magnesium, and boron, that work together to help maintain strong, healthy bones," Manaker adds.

Muscles and More

Vitamin K:  This vitamin is also important for blood clotting and bone metabolism. Each serving of prunes provides 20 percent of the DV for vitamin K, Manaker notes.

Potassium: A serving of prunes has about 280 milligrams of potassium (6 percent of the DV). In addition to maintaining healthy bones, this mineral is important for muscle contractions and fluid balance, she adds.

Heart Health

The potassium in prunes also aids in regulating blood pressure. And prunes are linked to heart health outcomes. "One study suggests that daily consumption of 50–100 grams of prunes improves cardiovascular health risk factors in postmenopausal women as exhibited by lower total cholesterol, oxidative stress, and inflammatory markers," Manaker says.

Blood Sugar Regulation

Prunes have a lower glycemic index (GI) than dried apricots, pears, dates, figs, and other fruits. "Dried fruits tend to be higher on the glycemic index, but prunes are an exception: they have a low GI in the range of 29–40," Nielsen says. A lower GI means they cause a slow and steady rise in blood sugar, rather than a dramatic spike.

Pair with proteins: People with diabetes can still enjoy fruit, says Nielsen. She suggests pairing fruits with foods rich in protein and fiber for better blood sugar support. "Eating 4 to 5 fiber-rich prunes with some almonds makes an easy blood sugar-friendly snack," Nielsen says.

Digestion

Prunes are a classic go-to for digestion support.

Relief from constipation: "Prunes contain the soluble fiber pectin, polyphenols, and a naturally occurring sugar alcohol called sorbitol that are all thought to help support better bowel habits," Nielsen says. Sorbitol draws water into the bowel to hydrate stools while pectin adds volume, making them easier to pass.

Prune alternative: Prune juice, Manaker adds, is also an effective choice to help support digestion.

How to Eat Prunes

Small and snackable, prunes are perfect on their own, but they're also very versatile. Here's how to make them a dietary staple:

With chocolate: "I love snacking on prunes straight up, but a little chocolate never hurts!" says Nielsen. She suggests making chocolate-dipped prunes or dark chocolate prune bark by pouring melted dark chocolate over prunes and freezing until firm. 

Cereal: Add chopped prunes to your granola or morning oatmeal.

Smoothies: "I use them to naturally sweeten smoothies while keeping the glycemic index lower than sugary additions," Manaker says. She teams them with cherries and lime zest for a refreshing, tangy-sweet blend.

Chicken dishes:  Prunes shine in savory dishes, too, especially with chicken, Manaker says. "They add a rich, slightly sweet flavor to recipes like Moroccan-inspired tagines with warm spices or stuffed chicken breasts with goat cheese and herbs for a sweet-savory twist. 

Salads: Or go all in with salads. "They pair well with bitter greens like arugula, nuts such as walnuts or almonds, and tangy cheeses like feta or blue cheese," Manaker says.