California Prunes pack a powerful punch of important vitamins, minerals, antioxidants, and fiber.

The power of California Prunes includes important vitamins, minerals, antioxidants, and fiber. Together, these nutrients form a web of vital functions that support overall health and the immune system.

prune nutrition facts

For under 100 calories, a serving of 4 prunes has:

  • 3 g fiber (11% Daily Value)
  • 280 mg potassium (6% Daily Value)
  • 23 mcg of vitamin K (20% of the Daily Value)
  • No added sugar, cholesterol, sodium or fat
  • Vitamins and minerals, potassium, copper, and boron, which may have bone protective qualities

The Nutrition Facts label is based on the U.S. Department of Agriculture, Agricultural Research Service, FoodData Central, 2019 found at Values have been rounded to reflect current regulations. Nutrition Facts labels for branded products may differ. Throughout this handbook unless otherwise noted, 4 prunes are considered a serving.

Key Benefits of Prunes

California Prunes are big on “no” – like no added sugar, no cholesterol, no sodium, and no fat. And that makes it easy (and smart!) to say “yes” to the tasty fruit. Plus, they offer a sweet, delectable taste that provides a full serving of “yum” at breakfast, lunch, dinner and snack time, too.

Prunes are high in plant substances called polyphenols, which include the antioxidants that protect DNA against damage, decrease inflammation and may help prevent cancer.

Because they are a low-glycemic food, prunes can help maintain healthy blood sugar levels. Prunes contain 3 g of fiber. About half of that is insoluble fiber, which helps speed food through the digestive tract. The other half is slow-moving soluble fiber, which is good for enhancing satiety, lowering cholesterol and regulating blood sugar levels.

Strong, healthy bones are the foundation for lifelong vitality. Nutrients that influence bone health, including boron, potassium, and Vitamin K, can be found in prunes. Prunes are also rich in phenolic compounds, which may inhibit bone resorption and stimulate bone formation. In a clinical trial with post-menopausal women, researchers found that prunes may help prevent bone loss and preserve bone structure, reducing the risk of osteoporotic fracture.

Numerous studies have looked at the role of dietary fiber in lowering blood cholesterol. Research at the University of California, Davis, demonstrated that men with moderately elevated cholesterol levels experienced a reduction in both total and LDL cholesterol after eating 100 grams (10–12) prunes daily (about 6-7 grams of dietary fiber). An animal study subsequently showed that isolated prune fiber significantly lowered cholesterol and helped establish prunes’ potential to lower serum cholesterol and the risk for heart disease.

A single serving of 4 to 5 California Prunes has 3 grams of soluble and insoluble fiber to help you maintain good digestive health. Multiple studies have been conducted in relation to digestive health.

With only 100 calories per serving (4 to 5 prunes), California Prunes provide a satisfying sweet taste with no added sugar. California Prunes contain naturally-occurring fructose and glucose but almost no sucrose. They also contain sorbitol, a sugar alcohol that has been shown to produce a good medium for the production of desirable intestinal microorganisms.

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Additional Research

Considerable research has been done to discover and understand the positive impact the consumption of California Prunes has on gut health, bone health, heart health, and weight management. The following abstracts summarize key findings in these and other areas.

View Additional Research Studies

Health Articles

Want to learn more about the nutrition and health benefits of prunes? Read on for insights and perspectives from health professionals.

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