Hand holding a plate with a slice of chocolate cake. Remainder of cake plated on cutting board in kitchen appears in the background.

How Many Prunes A Day Should I Eat?

When it comes to achieving your health goals, knowing how many prunes a day you should include in your diet can make all the difference. Registered Dietitian Leslie Bonci shares insights on why this small but mighty fruit is worth adding to your daily routine. Whether you’re looking to support digestion, boost bone health, or simply enjoy a nutritious snack, the right serving can play a significant role.

prunes may preserve bone health - two hands holding a small bowl of prunes

According to Bonci, four to five prunes – an amount that is small enough to fit in the palm of your hand – make up one full serving of fruit. Just a handful of prunes are packed with an abundance of nutrients that support your many body systems, all for less than 100 calories.

Three Prune Packers players eating California Prunes.

What Health Benefits Are Packed Into a Single Serving of Prunes?

Prunes provide a good source of dietary fiber

A serving contains a total of 3 grams of fiber, including both soluble and insoluble fiber.

Soluble fiber is good for lowering cholesterol, promoting gut health, and helping with blood glucose control.
Insoluble fiber is great for digestive motility and lowers your risk for diverticular disease.

Prunes provide several micronutrients

They are high in Vitamin K and contain boron, potassium, magnesium, and copper, which are particularly important for maintaining bone health.
They also contain niacin, which is important for energy metabolism, the digestive system, and skin health.
Prunes also contain vitamin B6, which supports protein metabolism, the nervous system, and the immune system.

Prunes provide polyphenols

Polyphenols are a class of phytonutrients with antioxidant and anti-inflammatory properties. They can help regulate metabolism and blood sugar, and some polyphenols may also help lower LDL cholesterol.

Couple sitting and eating prunes after a work out

Why are prunes a great addition to your diet and pantry?

Availability

Because they are packaged and dried, they are available all year round and aren’t directly affected by the same seasonal constraints as fresh fruits.

Shelf Stable & Energy Efficient

California Prunes have a low water content, which helps them to keep longer in your pantry. This means their consistent and reliable nutrition is available any time of year. Prunes high-quality carbohydrates naturally help sustain energy levels without breaking your calorie bank at less than 100 calories per serving. From farm to belly, California Prunes are energy-efficient. After harvest, the fresh fruit gets dried and does not require refrigeration to be shipped worldwide. You also won’t see them taking up space in the refrigerators at your local grocery store. And because people can eat them whole, there’s no peel or other inedible plant parts to take up space in the consumer’s trash can.

Premium Quality

California Prunes are crafted under ideal growing conditions to yield the world’s most premium prunes. Many growers have been nurturing their family’s orchards for generations and use the highest food safety standards of anywhere else in the world. You can be confident you will receive only the best when you purchase prunes from California.

Creative Ways to Incorporate Prunes into Your Recipes

California Prunes are incredibly versatile and can be easily added to a variety of dishes. Here are some favorite ways to incorporate prunes into your recipes to enhance both flavor and nutrition:

drizzling honey on top of a piece of bread slathered in peanut butter and prunes

1. Diced

Dicing prunes into small pieces is a quick and simple way to add natural sweetness and chewy texture to your meals. Sprinkle diced prunes over your morning oatmeal, toss them into salads for a burst of flavor, or mix them into grain bowls for a satisfying and nutritious twist. They also make a great addition to baked goods like muffins and cookies, adding a touch of sweetness without the need for extra sugar.

Click here for this classic sandwich recipe.

2. Soaked

Soaking prunes in warm water for a few minutes softens them up and makes them even more versatile.

Once soaked, prunes can be blended into smoothies for a natural sweetener or pureed into sauces for a rich, fruity depth. Soaked prunes also pair beautifully with savory dishes; try adding them to a tagine, stew, or braised meats for a delicious contrast of flavors.

Click here to make this coffee cake recipe.

woman pulling a spoon covered in prune purée out of a jar

3. Puree

Prune puree is a fantastic ingredient that can be used in both sweet and savory recipes. It’s easy to make by blending prunes with hot water until smooth.

Use prune puree as a replacement for butter or oil, sugar, or eggs in baking to reduce calories while keeping your treats moist and flavorful.

It can also be stirred into yogurt, spread on toast, or used as a base for sauces and dressings. The rich, deep flavor of prune puree complements everything from chocolate desserts to savory marinades.

Click here to make prune puree.

4. Juice

Prune juice, made with dried plums or prunes, has always been popular as a natural remedy for various digestive ailments. Beyond its sweet and tangy taste, prune juice has numerous recognized health benefits, including positive effects on digestion, bone health, and heart health.

Click here to make a delicious cocktail with prune juice.

Incorporating prunes into your daily meals not only adds flavor and texture but also boosts the nutritional value of your diet. Whether diced, soaked, or pureed, it is easy to enjoy the benefits of this nutrient-packed fruit.

Versatility

This power-packed dried fruit can do it all! Prunes add moisture, texture, and flavor to both savory and sweet dishes. They can also be included in breakfasts, snacks, appetizers, side dishes, and entrées. Find a recipe that suits your taste buds by clicking here.

gregory gourdet's cauliflower recipe plated on a white platter — Cauliflower with Prunes, Sun Dried Tomatoes + Chili

a plate full of Chicken Marbella from the New York Times, recipe from Silver Palate Cookbook — Cauliflower with Prunes, Sun Dried Tomatoes + Chili

slices of panforte surrounded by fresh fruit — Panforte: Traditional Italian Holiday Treat

The Delicious Life Dessert Charcuterie Board with fruits and chocolate prune dip — Panforte: Traditional Italian Holiday Treat

The bottom line —

One serving of prunes carries several of the important nutrients that support your health. You can incorporate them into your meals and snacks every day to help meet your various health goals.