How Many California Prunes Should I Eat?

Registered Dietitian, Leslie Bonci, explains what’s in a serving and why it matters for your health goals.

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.

See what’s in a single serving of prunes that provides health benefits to your body:

California Prunes provide a good source of dietary fiber

A serving of prunes 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.

California Prunes provide several micronutrients

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

California Prunes provide polyphenols

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

In addition to their nutritional value, here’s why delicious California Prunes make a great addition to your diet and pantry:


Because California Prunes 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 prunes taking up space in the refrigerators at your local grocery store. And because people can eat prunes 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 California Prune growers have been nurturing their family’s prune 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.


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

Here’s 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.