How to Eat Prunes 10 Ways, From Sweetening BBQ Sauce to Replacing Sugar

What is a prune? Chances are you haven’t given this question too much thought—after all, when foods are as familiar as this dried fruit, we assume we know everything about them—and yet, that may not be the case. Prunes, as it happens, often get short shrift, in part because many home cooks don't always use them to their full potential. We connected with prune experts and enthusiasts and picked up some delicious ways to enjoy this underdog of the dried fruit aisle.

What Is a Prune?

"Prunes are actually dried plums, very similar to raisins that start from seedless table grapes," says Mark A. Fields, senior vice president and chief commercial officer of Sun-Maid Growers of California. Dehydration preserves and extends the shelf life of this deep brownish-red fruit.

There are many varietals of this stone fruit, grown in several regions of the world, Fields adds, but they're not all destined to become prunes. "It's important to know that while all prunes are plums, not all plum varietals will yield a delicious prune, so there is a calculus to ensuring the right varieties are selected."

One plum in particular is well-suited for prunehood. "California, responsible for about 99 percent of the total United States' production of prunes, exclusively grows the improved French variety, an offshoot of the legendary Petit d'Agen plum, cultivated specifically for drying," says Kiaran Locy, director of brand and industry communications for the California Prune Board, a nonprofit organization that strives to increase awareness of California Prunes.

This special plum was brought to the States from France during the Gold Rush and grafted onto wild American plum stock. Unlike other types, the entire plum ripens on the trees and its high sugar content prevents it from fermenting.

Nutritional Benefits

Considered a superfood, prunes are a good source of fiber, helping to aid in digestion and constipation, and their anti-inflammatory properties support bone health. Rich in antioxidants, they're also packed with vitamins and minerals, including potassium, manganese, copper, and vitamins A, B6, C, and K.

Prune Taste and Texture

Prunes are often lauded for their fiber benefits, but they're sometimes overlooked for attributes such as their complex flavor profile and transformational powers in baking and cooking, Fields explains. 

"So many people don't realize how versatile prunes can be," adds Britney Brown-Chamberlain, cook, baker, and author of Bake Until Golden Brown.

Naturally sweet, prunes have a deeply rich caramel and molasses-like flavor, Brown-Chamberlain says. "They taste somewhat like a cross between a dried apricot (floral and earthy) and a raisin (sweet and tangy) but sweeter, without tasting sugary," she says.

Prunes are often likened to other dried fruits in terms of texture, but Brown-Chamberlain finds there are variations. "The texture can range from soft and chewy to slightly firm and sticky—making them a real joy to bite into."

Using Prunes in Place of Figs and Dates

When it comes to salty-sweet nibbles, prunes join the fig and date lineup, complementing cured meats and cheeses much like prosciutto-wrapped figs and blue cheese-stuffed dates.

"Prunes can easily replace dates or figs in recipes, but it doesn't quite work the other way around," says Brown-Chamberlain. Prunes are higher in moisture than dates while figs have more moisture content than prunes, which makes subbing one for the other somewhat tricky. "It's important to note that while prunes will deliver natural intrinsic sugars for recipes, just like dates, they aren't necessarily a one-for-one replacement," Fields says.

How to Eat Prunes

Prunes can be eaten raw as a snack, or stewed in water with flavorings such as maple syrup till soft. They can also be teamed with unexpected ingredients, magically expanding any home cook's repertoire. "While prunes have been used consistently in sweeter baked goods, like classic fruit loaves and British puddings, they're a versatile starter for everything from sauces to salad accents," Fields explains. Here's how the experts put them to use:

• Sugar replacement: "Prunes are an exceptional substitute for sugar and oil in baked goods because they add both sweetness and moisture," Brown-Chamberlain says. On the savory side, they can supplant cane sugar in homemade barbecue sauce or ketchup, lending natural sweetness and flavor, she adds. Experiment with our Quick BBQ Sauce.
• Cohesive agent: Prunes can be a binder in no-bake treats like energy bites or our Vegan Granola Bars.
• Umami boost: Prunes are also a match for foods with rich umami notes, like miso, Fields says.
• Fillings: Prunes are delicious as fillings for breads, and pastries like hamentashen, enjoyed during the Jewish holiday of Purim.
• Grazing boards: "With some light orange or lemon zest and a dash of sea salt, prunes can easily accent and elevate your charcuterie board, as they pair nicely with cheeses, particularly goat and sheep's milk varieties," Fields says. Brown-Chamberlain agrees, sharing her favorite iteration. "Trust me on this combo: prosciutto, prunes, Manchego cheese, and candied pecans—it's literally my perfect bite," she says.
• Main dishes: Roast duck with prunes is a French classic—and there are numerous ways to incorporate prunes into dinner courses. Paired with proteins like chicken or fish, the richness of prunes creates a juxtaposition between sweet, savory, and even spicy flavors, Fields says. Brown-Chamberlain adds them to Moroccan tagines, pot roast, or stuffing for pork tenderloin with scrumptious results. Take the leap with our Simple Pot Roast.
• Drinks: Brown-Chamberlain cooks prunes down, purées the fruit, then uses it in cocktails (add rum or bourbon) or smoothies.
• Preserves: Prune butter, a spreadable treat like our Apple Butter. "Think jelly, but thicker," she says.