Dates vs prunes: which is healthier?

Prunes are more nutrient-dense, scoring 37/100 against 31/100 for dates. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Dates

31/100Lower nutrient density

277 kcal per 100 g. 1 Medjool date: 24 g

Prunes

37/100Lower nutrient density

240 kcal per 100 g. 4 prunes: 38 g

Higher score

Which to pick for your goal

Fewer caloriesPrunes277 vs 240 kcal per 100 g
More proteinAbout even1.8 vs 2.2 g per 100 g
More fiberAbout even6.7 vs 7.1 g per 100 g
Less sugarPrunes66 vs 38 g per 100 g
More potassiumAbout even696 vs 732 mg per 100 g
Less saturated fatAbout even0 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Dates, 100 g	Prunes, 100 g	Dates, 24 g	Prunes, 38 g
Calories	277 kcal	240 kcal	66 kcal	91 kcal
Protein	1.8 g	2.2 g	0.4 g	0.8 g
Carbohydrates	75 g	64 g	18 g	24 g
Sugars	66 g	38 g	16 g	14 g
Fiber	6.7 g	7.1 g	1.6 g	2.7 g
Fat	0.1 g	0.4 g	<0.1 g	0.1 g
Saturated fat	0 g	<0.1 g	0 g	<0.1 g
Vitamin C	0 mg	0.6 mg	0 mg	0.2 mg
Vitamin A	7 µg	39 µg	1.7 µg	15 µg
Potassium	696 mg	732 mg	167 mg	278 mg
Iron	0.9 mg	0.9 mg	0.2 mg	0.4 mg
Calcium	64 mg	43 mg	15 mg	16 mg
Magnesium	54 mg	41 mg	13 mg	16 mg
Sodium	1 mg	2 mg	0.2 mg	0.8 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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