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7 Health Benefits Of Plums And Prunes

7 Health Benefits of Plums and Prunes

Plums are extremely nutritious, with a variety of health benefits to offer.

They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases.

You can consume plums fresh or dried. Dried plums, or prunes, are known for improving several health conditions, including constipation and osteoporosis.

This article lists 7 evidence-based health benefits of plums and prunes

1. They Contain Many Nutrients

Plums and Prunes on a White Plate

Plums and prunes are impressively high in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants.

Here is an overview of the nutrition profiles of plums and prunes.

Plums

Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals. One plum contains the following nutrients (1):

  • Calories: 30
  • Carbs: 8 grams
  • Fiber: 1 gram
  • Sugars: 7 grams
  • Vitamin A: 5% of the RDI
  • Vitamin C: 10% of the RDI
  • Vitamin K: 5% of the RDI
  • Potassium: 3% of the RDI
  • Copper: 2% of the RDI
  • Manganese: 2% of the RDI

Additionally, one plum provides a small amount of B vitamins, phosphorus and magnesium (1).

Prunes

Prunes are higher in calories than plums. A 1-ounce (28-gram) serving of prunes contains the following (2):

  • Calories: 67
  • Carbs: 18 grams
  • Fiber: 2 grams
  • Sugars: 11 grams
  • Vitamin A: 4% of the RDI
  • Vitamin K: 21% of the RDI
  • Vitamin B2: 3% of the RDI
  • Vitamin B3: 3% of the RDI
  • Vitamin B6: 3% of the RDI
  • Potassium: 6% of the RDI
  • Copper: 4% of the RDI
  • Manganese: 4% of the RDI
  • Magnesium: 3% of the RDI
  • Phosphorus: 2% of the RDI

Overall, the vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals.

In addition, prunes are higher in calories, fiber and carbs than fresh plums.

Summary: The vitamin and mineral content of plums and prunes differs slightly, but both are packed with nutrients. Additionally, prunes contain more calories, fiber and carbs than fresh plums.

2. Prunes and Prune Juice May Relieve Constipation

Five Prunes

Prunes and prune juice are well known for their ability to relieve constipation.

This is partly due to the high amount of fiber in prunes. One prune provides 1 gram of fiber (2).

The fiber in prunes is mostly insoluble, which means it does not blend with water.

It plays a role in preventing constipation by adding bulk to your stool and may speed up the rate that waste moves through your digestive tract (3, 4).

Additionally, prunes and prune juice contain sorbitol, which is a sugar alcohol with natural laxative effects (4, 5).

Eating prunes has been shown to be more effective at treating constipation than many other types of laxatives, such as psyllium, which is a type of fiber often used for constipation relief (6).

In one study, people who consumed 2 ounces (50 grams) of prunes every day for three weeks reported better stool consistency and frequency compared to a group that consumed psyllium (7).

It is important to keep in mind that eating too many prunes at once may lead to undesirable effects, such as diarrhea. To prevent this from occurring, it is best to stick with a serving of 1/4–1/2 cup (44–87 grams) per day.

If you are using prune juice, make sure it is 100% juice without added sugars. Additionally, limit your portion size to 4–8 ounces (118–237 ml) per day.

Summary: Prunes and prune juice may be effective for relieving constipation due to their content of fiber and sorbitol.

3. Plums and Prunes Are Rich in Antioxidants

Plums and prunes are rich in antioxidants, which are helpful for reducing inflammation and protecting your cells from damage by free radicals.

They are particularly high in polyphenol antioxidants, which have positive effects on bone health and may help reduce the risk of…

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