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Health Benefits Of The Cooling Prunes Fruit

Updated on December 30, 2015
rajan jolly profile image

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.


Prunes are fruits obtained from the various varieties of plants from the genus Prunus but more specifically from Prunus domestica or the European Plum. It is sold both as a fresh, and dried fruit.

Dried prunes are also called dried plums. Plums also belong to the genus Prunus. And dried plum fruits are also called dried plums or prunes.

Prunes are used in cooking as well as in desserts, icream, to make juice etc. They are sweet in taste and have a sticky and chewy texture.

Prunes originated in the area around the Caspian sea. California is the leading producer of prunes and the process of drying plums to make prunes established firm roots here.

Dried Prunes


Nutrition Facts Prunes

1 cup of dried prunes supplies :

  • 418 calories or 21% of daily value.
  • 27% of the daily Vitamin A requirements.
  • 18% of daily needs of Vitamin B6.
  • 19% of the vitamin B2 daily requirement.
  • 16% of the daily Vitamin B3 needs.
  • 30% of the daily potassium requirement.
  • 26% of the daily manganese requirement.
  • 24% of the daily needs of copper.
  • 18% of daily magnesium requirement.
  • 12 grams fiber which is 49% of the daily requirement.
  • 129% of the daily Vitamin K needs.
  • 8% of the daily protein requirement
  • good quantity of phytochemicals.
  • Prunes have a low glycemic index of 30.

Prunes, Dried, uncooked
Serving size, 1 cup = 174 grams
Source : USDA Nutrient Database
% Daily Value
3 mg
Dietary Fiber
Vitamin A
1359 IU
Vitamin C
1 mg
Vitamin D
Vitamin E (Alpha Tocopherol)
0.7 mg
Vitamin K
104 mcg
0.1 mg
0.3 mg
3.3 mg
Vitamin B6
0.4 mg
7 mcg
Vitamin B12
Pantothenic Acid
17.6 mg
0.7 mg
74.8 mg
1.6 mg
71.3 mg
120 mg
1274 mg
3.5 mg
0.8 mg
0.5 mg
0.5 mg
0.5 mg
7 mcg
Source ; USDA National Nutrient Database: Prunes, Dried, Uncooked

Health Benefits Of Prunes

  • Normalizes blood sugar levels

The soluble fiber slows down absorption of glucose and also slows the rate of movement of food through the stomach thus regulating blood sugar levels. The low glycemic index of prunes also prevent blood sugar from spiking as the sugar levels are moderate.

  • Controls weight gain

The soluble fiber slows down the rate of passage of food through the inrtestine causing the food to stay longer in the digestive tract, thereby creating a feeling of being full thus preventing overeating and gaining weight.

  • Protects against breast cancer

It was found those that menopausal women who consumed the most fiber from fruits showed a 34% reduction in breast cancer as compared to those who consumed the least.
Prunes are among one of the 5 fruits richest in fiber.

  • Increases absorption of iron

Consumption of prunes increase absorption of iron from diet.

  • Prevents osteoporosis and broken bones

Those who eat prunes have been found to have a lower risk of developing osteoporosis and fractures. Those under the study consumed 10 prunes daily.

  • Lowers cholesterol

The soluble fiber binds to the bile acids preventing their absorption and facilitating their removal. This creates a shortage of bile acids for which the body uses the cholesterol in the body to manufacture more bile acids, leading to lowering of cholesterol levels.

Also, in the presence of soluble fiber the liver produces less cholesterol.

  • Keeps digestive tract healthy

The insoluble fiber acts as a food for the insoluble bacteria in the digestive tract. They produce short chain fatty acids that prevent colon cancer and give energy to the cells of the colon, and keep increasing in numbers ultimately outnumbering and killing the disease causing bacteria thus ensuring a healthier intestinal tract.

The insoluble fiber also prevents constipation and hemorrhoids.

  • Prevents free radical damage

The unique phytonutrients in prunes, the neochlorogenic and chlorogenic acids work as anti oxidants neutralizing free radicals and preventing oxidation of fats. By attacking the free radicals they help protect the cell membranes, brain cells and cholesterol from getting damaged by oxidation.

  • Reduces risk of heart disease

Consumption of prunes reduces risk of heart disease as a study published in the Archives of Internal Medicine shows.

.Prunes also provide good amounts of potassium which regulates blood pressure, prevents plaque deposition and normalizes heart function.

Please rate this hub. Thanks.

4.7 out of 5 stars from 6 ratings of Health Benefits Of Prunes


The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.


  • Int J Cancer. 2008 Jan 15;122(2):403-12.
  • Ballot D, Baynes RD, Bothwell TH, et al. The effects of fruit juices and fruits on the absorption of iron from a rice meal. Br J Nutr 1987 May;57(3):331-43. 1987. PMID:13550.
  • Suzuki R, Rylander-Rudqvist T, Ye W, et al. Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status--a prospective cohort study among Swedish women. Int J Cancer. 2008 Jan 15;122(2):403-12. 2008. PMID:17764112.
  • Sellmeyer DE, Schloetter DE, Schloetter M et al. Potassium citrate prevents urine calcium excretion and bone resorption induced by a high sodium chloride diet. J Clin Endo Metab 2002;87(5):2008-12. 2002.
  • Stacewicz-Sapuntzakis M, Bowen PE, Hussain EA, et al. Chemical composition and potential health effects of prunes: a functional food. Crit Rev Food Sci Nutr 2001 May;41(4):251-86 2001. PMID:13590.
  • Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK. Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 Sep 8;163(16):1897-904 2003.
  • Nakatani N, Kayano S, Kikuzaki H, et al. Identification, quantitative determination, and antioxidative activities of chlorogenic acid isomers in prune (Prunus domestica L. ). J Agric Food Chem 2000 Nov;48(11):5512-6 2000. PMID:13580.

Prune and Banana Yogurt Cake Recipe

Simple Fruit Dish with Prunes (Dried Plums)

Moroccan Sweet Beef Tajine With Sweet Prunes and Onions

© 2013 Rajan Singh Jolly


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    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks Kitty. Welcome to Hubpages.

    • kittycriston profile image

      Kitty Criston 

      6 years ago

      hello, i m from India and i m not neither see Prunes fruit nor eat. But it looks like very nice and colour of this fruit is very pretty and it much beneficial to health.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks FullOfLoveSites. Glad you like it.

    • FullOfLoveSites profile image


      6 years ago from United States

      I love eating dried fruits -- mangoes, raisins (which also include sultanas) and prunes. Thanks for posting its amazing health benefits. Voted up, useful and awesome. :)

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks GTF for the thumbs up.

    • Glimmer Twin Fan profile image

      Claudia Mitchell 

      6 years ago

      Prunes always get a bad reputation, but I love munching on prunes and they are so good for you. Great hub showing all of their benefits rajan.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar, INDIA.



      Thanks for stopping by.

    • unknown spy profile image

      Life Under Construction 

      6 years ago from Neverland

      i really love the color of prunes..but i never tasted one before.. now, im ready to include this on my diet.

    • Gypsy Rose Lee profile image

      Gypsy Rose Lee 

      6 years ago from Daytona Beach, Florida

      Thanks for another informative and interesting hub. I absolutely love prunes especially dried and stewed. Good to know that they have so many good benefits. Passing this on.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @Nithya, I'm glad you found something of interest in this hub. Thanks.

      @Devika, thanks for your input and visit.

      @Indian Chef, thanks for the stars ans visit.

      @Marlene, thank you.

      @Donna, appreciate the input and thumbs up. I hope it helps.

      @Eddy, thanks and appreciate your visit and comments.

    • Eiddwen profile image


      6 years ago from Wales

      So very well informed and thanks for sharing rajan. Here's to so many more hubs for us both to share on here.


    • donnah75 profile image

      Donna Hilbrandt 

      6 years ago from Upstate New York

      My husband is from Poland where plums and prunes are a popular part of many dishes. I never really ate them until I got married, but they are lovely. I had no idea they helped control blood sugar. I appreciate that bit of info, as I have a family member who is diabetic and might benefit from this fibrous fruit. Voted up. Great info as always :)

    • MarleneB profile image

      Marlene Bertrand 

      6 years ago from USA

      Excellent information. I really enjoy eating prunes and I'm glad to see how healthy they are. Your videos, as always are enjoyable to watch. I like the idea in the second one. It is such a quick and easy dessert.

    • Indian Chef profile image

      Indian Chef 

      6 years ago from New Delhi India

      I like to eat prunes and since these days Del monte has introduced this in Indian market so not difficult to get but they are costly in Delhi. I knew they were healthy but never knew prunes are so much beneficial to health. Given 5 stars and voted up.

    • DDE profile image

      Devika Primić 

      6 years ago from Dubrovnik, Croatia

      Well shared hub here about the benefits of prunes, dried or fresh I enjoy this fruit very much.

    • Vellur profile image

      Nithya Venkat 

      6 years ago from Dubai

      Informative and useful hub. Prunes normalizing blood sugar levels is good news to me. Thanks for the information.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Hi Kathryn,

      I'm glad this information is useful to you. Plums and prunes are from the same family and both names are interchangeably used depending on the country one is in.

      Thanks for stopping by.

    • Kathryn Stratford profile image


      6 years ago from Windsor, Connecticut

      Very interesting. I didn't realize prunes helped in the absorption of iron. That is very helpful.

      It is great to learn more about the benefits of food. Sometimes we know they are healthy, but we may not have an in-depth knowledge of what makes it healthy. Well done!

      One thing I always wonder (slightly off-topic) is why there is such thing as "prune juice", but not "raisin juice". They are both dried fruits. But then again, there's apple juice, but I never see plum juice.


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