The holidays are upon us and with social gatherings back in play, this special time of year brings an abundance of delicious food and treats. Navigating that holiday food environment can be challenging, but recent research shows how nutrient-dense prunes can keep you satisfied and avoid the pitfalls of overindulgence.

Enjoying a handful of prunes before you head out to the holiday soiree is an effective strategy that can help control your appetite. When it to comes to snacking on prunes, there is scientific evidence to back up their satiating properties (Furchner-Evanson 2010, Farajian 2010).

In fact, a recent study from across the pond published in the British Nutrition Foundation’s journal Nutrition Bulletin further confirmed the satiating power of prunes when compared to a snack equal in calories but higher in added sugars. Because of this observed “prune effect,” the study authors then chose to investigate the role of prunes as a snack in a structured 12-week weight loss program.

In this investigation, prune snackers were compared to non-prune snackers who were simply provided instructions on making healthy snack choices. At the end of 12 weeks, both groups experienced significant weight loss, but the prune snackers lost about a pound more on average. They also reported higher levels of satisfaction and convenience, better appetite control, and greater ease of sticking to the weight-loss program. To view the abstract of this study, click here to be directed to our research page where you can learn even more about evidence-based prune health benefits.

In sum, before you head out to your noshing events this holiday, try snacking on a handful of prunes. In addition to helping to calm your appetite, you can feel good about nourishing your body with this wondrous fruit’s bevy of beneficial nutrients, including fiber, magnesium, potassium, and vitamin K. To learn more about prune perks, check out Leslie Bonci’s article How many California Prunes should I eat?

From all of us at the California Prune Board we wish you an enjoyable holiday season (California prune packed of course) and please visit us at


Furchner-Evanson A, Petrisko Y, Howarth L, Nemoseck T, Kern M. (2010) Type of snack influences satiety responses in adult women. Appetite. Jun;54(3):564-9. Epub 2010 Mar 3.

Farajian P, Katsagani M, Zampelas A. (2010) Short-term effects of a snack including dried prunes on energy intake and satiety in normal-weight individuals. Eat Behav. Aug;11(3):201-3. Epub 2010 Feb 26.

Harrold, J.A., Sadler, M., Hughes, G.M., Boyland, E.J., Williams, N.J., McGill, R., et al (2021) Experimental studies and randomised controlled trial investigating the impact of traditional dried fruits consumed as snacks on food intake, experience of appetite and bodyweight. Nutrition Bulletin, 00, 1– 17.