Plum vs prunes: which is healthier?
Plum is more nutrient-dense, scoring 61/100 against 37/100 for prunes. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Plum
46 kcal per 100 g. 1 plum: 66 g
Higher scorePrunes
240 kcal per 100 g. 4 prunes: 38 g
Which to pick for your goal
- Fewer caloriesPlum46 vs 240 kcal per 100 g
- More proteinPrunes0.7 vs 2.2 g per 100 g
- More fiberPrunes1.4 vs 7.1 g per 100 g
- Less sugarPlum9.9 vs 38 g per 100 g
- More potassiumPrunes157 vs 732 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Plum, 100 g | Prunes, 100 g | Plum, 66 g | Prunes, 38 g |
|---|---|---|---|---|
| Calories | 46 kcal | 240 kcal | 30 kcal | 91 kcal |
| Protein | 0.7 g | 2.2 g | 0.5 g | 0.8 g |
| Carbohydrates | 11 g | 64 g | 7.5 g | 24 g |
| Sugars | 9.9 g | 38 g | 6.5 g | 14 g |
| Fiber | 1.4 g | 7.1 g | 0.9 g | 2.7 g |
| Fat | 0.3 g | 0.4 g | 0.2 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 9.5 mg | 0.6 mg | 6.3 mg | 0.2 mg |
| Vitamin A | 17 µg | 39 µg | 11 µg | 15 µg |
| Potassium | 157 mg | 732 mg | 104 mg | 278 mg |
| Iron | 0.2 mg | 0.9 mg | 0.1 mg | 0.4 mg |
| Calcium | 6 mg | 43 mg | 4 mg | 16 mg |
| Magnesium | 7 mg | 41 mg | 4.6 mg | 16 mg |
| Sodium | 0 mg | 2 mg | 0 mg | 0.8 mg |
Last updated . Scores use the HowHealthyIs Score method.