How healthy are prunes?

Q: How many calories are in prunes?

100 g of prunes has 240 kcal. A typical portion, 4 prunes (38 g), has about 91 kcal.

Q: How much protein is in prunes?

Prunes have 2.2 g of protein per 100 g, or about 0.8 g in 4 prunes.

Q: Are prunes good for weight loss?

Prunes are fairly calorie-dense (240 kcal per 100 g), so portion size matters more than the food itself. 4 prunes is about 91 kcal.

Are prunes healthy? Yes, in small portions. Prunes score 37/100 on the HowHealthyIs Score: 100 g provide 240 kcal, 7.1 g fiber and 732 mg potassium. Prunes are dried plums with fiber, potassium and vitamin K; they are well known for helping regularity. Source: USDA FoodData Central.

High in fiber
High in potassium
High in natural sugar

Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Prunes rank higher than 37% of them.

Counts in favor (% daily value per 100 kcal)

Fiber11%
Potassium6%
Magnesium4%
Iron2%
Protein2%
Vitamin A2%
Calcium1%
Vitamin E1%
Vitamin C0%

Counts against

Saturated fat0%
Added sugars0%
Sodium0%

Raw NRF9.3: 30 minus 0 = 30. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in prunes?

Your amount

Calories91kcal

Protein0.8g

Carbohydrates24g

Fat0.1g

Fiber2.7g

Sugars14g

Nutrition facts for prunes. Per 100 g and for the selected portion (38 g). %DV uses FDA Daily Values.
Nutrient	Per 100 g	Per portion	%DV
Energy and macronutrients
Calories	240 kcal	91 kcal
Protein	2.2 g	0.8 g	2%
Carbohydrates	64 g	24 g	9%
Fiber	7.1 g	2.7 g	10%
Sugars	38 g	14 g
Added sugars	0 g	0 g	0%
Fat	0.4 g	0.1 g	0%
Saturated fat	<0.1 g	<0.1 g	0%
Vitamins
Vitamin A	39 µg	15 µg	2%
Vitamin C	0.6 mg	0.2 mg	0%
Vitamin E	0.4 mg	0.2 mg	1%
Minerals
Calcium	43 mg	16 mg	1%
Iron	0.9 mg	0.4 mg	2%
Potassium	732 mg	278 mg	6%
Magnesium	41 mg	16 mg	4%
Sodium	2 mg	0.8 mg	0%

Source: USDA FoodData Central, "Plums, dried (prunes), uncooked" (FDC 168162). Values rounded.

Why are prunes good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use them

Snacks with nuts
Stews and baking

What should you watch out for?

Calorie-dense compared with fresh fruit; large amounts can cause loose stools.

Which fruits score higher?

Other fruits with more nutrition per calorie. Variety matters more than picking one winner.

Pear

63 kcal per 100 g

Source of fiber, Low fat

Figs

74 kcal per 100 g

Low fat

Apple

52 kcal per 100 g

Low fat

How do prunes compare?

Common questions about prunes

How many calories are in prunes?

100 g of prunes has 240 kcal. A typical portion, 4 prunes (38 g), has about 91 kcal.

How much protein is in prunes?

Prunes have 2.2 g of protein per 100 g, or about 0.8 g in 4 prunes.

Are prunes good for weight loss?

Prunes are fairly calorie-dense (240 kcal per 100 g), so portion size matters more than the food itself. 4 prunes is about 91 kcal.

Sources

U.S. Department of Agriculture. FoodData Central, SR Legacy: "Plums, dried (prunes), uncooked", FDC ID 168162. fdc.nal.usda.gov
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated: October 8, 2026
Medical review: Pending. A registered dietitian signs off every food page before launch. Our reviewers
Score version: HowHealthyIs Score 1.0

Report an error

More: Fruits ranked, foods high in fiber.