How Many Calories in Prunes? Nutrition Facts & Macros
3 prunes (28g) have 67 calories
Protein 0.6g · Carbs 17.9g · Fat 0.1g
Prunes (dried plums) are a nutrient-dense dried fruit with 240 kcal per 100g — calorie-dense but packed with benefits. With 56.78g net carbs per 100g, they're absolutely NOT keto-friendly, but they're nature's best natural laxative thanks to the powerful combination of sorbitol (a natural sugar alcohol) and fiber (7.1g). Outstanding potassium at 732 mg per 100g — more than a banana. Studies from Penn State and Florida State link daily prune consumption to improved bone density, especially in postmenopausal women. At 31% water, prunes are more hydrating than most dried fruits. A serving of 3 prunes (28g) is only 67 kcal — a reasonable sweet snack. Here's everything you need to know about prune calories and macros, based on USDA data.
1004 kJ · per 100g · Water: 30.92 g
Calorie Calculator: Prunes
28 g Prunes contains 67 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 prunes (28 g) | 67 kcal | 0.6g | 17.9g | 0.1g |
| 1 cup pitted (174 g) | 418 kcal | 3.8g | 111.2g | 0.7g |
| 100 grams | 240 kcal | 2.2g | 63.9g | 0.4g |
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Prunes — Nutrition Facts
| Prunes | per 100g |
|---|---|
| Calories | 240 kcal |
| Protein | 2.18 g |
| Fat | 0.38 g |
| Carbs | 63.88 g |
| Fiber | 7.1 g |
| Sugar | 38.13 g |
| Sodium | 2 mg |
| Potassium | 732 mg |
| Magnesium | 41 mg |
| Phosphorus | 69 mg |
| Vitamin C | 0.6 mg |
| Vitamin B6 | 0.205 mg |
| Folate | 4 mcg |
| Manganese | 0.299 mg |
| Water | 30.92 g |
Source: USDA FoodData Central (FDC ID: 168162) · Data verified April 2026
Variations
Dried prunes (uncooked)
240 kcal per 100g. Standard dried prunes eaten straight from the bag. Natural laxative thanks to sorbitol + fiber (7.1g). Outstanding potassium (732 mg) — more than banana. Proven bone health benefits (Penn State, Florida State studies). High sugar (38.13g) but lower glycemic impact than expected due to sorbitol and fiber. 31% water — more hydrating than most dried fruits. Store in a cool, dry place — lasts months.
Stewed prunes
Approximately 107 kcal per 100g — cooked in water, which significantly reduces calorie density compared to dried (240 kcal). Softer texture, easier to eat for elderly or those with dental issues. The cooking liquid retains sorbitol — drink it too for full laxative benefit. Good option for digestive issues. Can be eaten warm or cold. Less portable than dried but gentler on the stomach.
Prune juice
Approximately 71 kcal per 100g — popular natural laxative drink. Lower fiber than whole prunes (1.0g vs 7.1g per 100g) because fiber is lost during juicing, but retains sorbitol for laxative effect. 17.45g sugar per 100g — significantly less than whole prunes. Good option for people who don't like eating prunes. A 240 ml glass has about 182 kcal. NOT keto-friendly. Often recommended by doctors for constipation before pharmaceutical laxatives.
Dietary Perspectives
For Weight Loss
Calorie-dense at 240 kcal per 100g, but 3 prunes (28g) have only 67 kcal — a manageable sweet snack. The high fiber (7.1g) and sorbitol promote regular digestion, which is important during calorie restriction when constipation is common. Can replace candy as a naturally sweet treat. Portion control is essential — it's easy to eat 10+ prunes without thinking. The laxative effect prevents bloating. Outstanding potassium (732 mg) helps prevent muscle cramps during weight loss.
For Athletic Performance
Outstanding potassium (732 mg per 100g) for electrolyte balance and cramp prevention — more than a banana. Good vitamin B6 (0.205 mg) for energy metabolism. Quick carbs (63.88g) for energy replenishment. However, the sorbitol in prunes may cause GI distress during exercise — eat 2-3 hours before, not during activity. Good as a recovery snack post-workout. Natural, unprocessed alternative to energy gels. Pair with nuts for a balanced pre-ride snack.
For Keto
NOT compatible — 56.78g net carbs per 100g is extremely high for keto. Even 3 prunes (28g) have about 16g net carbs — nearly the entire daily keto limit of 20g from a tiny serving. The high sugar (38.13g per 100g) makes prunes completely unsuitable for ketogenic diets. Prune juice is equally bad at ~17g sugar per 100ml. Skip prunes entirely on keto. Better fruit alternatives: blackberries (4.3g net carbs per 100g), raspberries (5.4g), strawberries (5.7g). Even a single prune (~9g) would cost you about 5g net carbs — not worth it.
Frequently Asked Questions
How many calories are in prunes?
3 prunes (28g) contain approximately 67 calories. Per 100g, dried prunes have 240 calories. 1 cup of pitted prunes (174g) has about 418 calories. Prunes are calorie-dense like most dried fruits — comparable to dried figs (249 kcal) but less than raisins (299 kcal) and dates (277 kcal). The key is portion control: 3 prunes is a satisfying serving at just 67 kcal.
Are prunes keto-friendly?
NO — prunes have 56.78g net carbs per 100g (63.88g carbs minus 7.1g fiber), which is extremely high. Even 3 prunes (28g) have about 16g net carbs — nearly the entire daily keto limit of 20g from a tiny serving. The high sugar (38.13g per 100g) makes them completely unsuitable for keto. Skip prunes entirely on keto. Better fruit options: blackberries (4.3g net carbs per 100g), raspberries (5.4g), strawberries (5.7g).
Do prunes help with constipation?
Yes — prunes are nature's best natural laxative. The combination of sorbitol (a natural sugar alcohol with osmotic laxative effect), fiber (7.1g per 100g), and phenolic compounds (neochlorogenic and chlorogenic acids) stimulates bowel movements more effectively than psyllium fiber supplements in clinical studies. 3-5 prunes (28-47g) daily is usually effective. The effect is dose-dependent — start with 3 prunes and increase gradually. Prune juice also works but has less fiber than whole prunes.
Are prunes good for bones?
Yes — prunes are uniquely beneficial for bone health among fruits. Studies from Penn State University and Florida State University show that daily consumption of 5-6 prunes may slow bone loss and improve bone mineral density, especially in postmenopausal women. The mechanism involves polyphenols and boron that reduce bone resorption. This is a unique benefit — no other commonly consumed fruit has this level of evidence for bone health. The effective dose in studies was about 50g (5-6 prunes) per day.
Prunes vs dates — which is better?
Prunes: fewer calories (240 vs 277 kcal per 100g), less sugar (38.13 vs 66.47g), more fiber (7.1 vs 6.7g), natural laxative effect (sorbitol), proven bone health benefits, lower glycemic impact. Dates: more potassium (696 vs 732 — actually prunes win here!), sweeter taste, better as natural sweetener in baking. For digestive health, prunes are the clear winner. For a natural sweetener, dates are better. Neither is keto-friendly.
How many prunes should I eat per day?
3-5 prunes (28-47g) daily is a good serving for digestive and bone health benefits. That's approximately 67-113 kcal. Start with 3 prunes — the sorbitol in prunes can cause diarrhea, bloating, and gas if you eat too many at once. For bone health benefits, studies used about 5-6 prunes (50g) daily. The upper comfortable limit for most people is about 10-12 prunes per day, but listen to your body. Children should start with 1-2 prunes.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Prunes | 240 | 2.18g | 63.88g | 0.38g |
| Date (Medjool) | 277 | 1.81g | 74.97g | 0.15g |
| Figs | 74 | 0.75g | 19.18g | 0.3g |
| Raisins (Dark, Seedless) | 299 | 3.3g | 79.32g | 0.25g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
per 100g
Compare to dates, raisins, figs, banana on calories, sugar, carbs. Per 100g, prunes have 240 kcal with 56.78g net carbs and 38.13g sugar — less sugar than dates (277 kcal, 66.47g sugar) and raisins (299 kcal, 59.19g sugar), more than fresh figs (74 kcal, 16.26g sugar). Outstanding potassium (732 mg) beats banana (358 mg). Prunes offer unique laxative + bone health benefits no other dried fruit matches.
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