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Health Benefits of the Cooling Prunes Fruit

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 as well as 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, ice cream, 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 the daily value.
  • 27% of the daily Vitamin A requirements.
  • 18% of the 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 fibre which is 49% of the daily requirement.
  • 129% of the daily Vitamin K needs.
  • 8% of the daily protein requirement
  • a good quantity of phytochemicals.
  • Prunes have a low glycemic index of 30.

Source ; USDA National Nutrient Database: Prunes, Dried, Uncooked


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








Health Benefits Of Prunes

  • Normalizes blood sugar levels

The soluble fibre slows down the 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 prevents blood sugar from spiking as the sugar levels are moderate.

  • Controls weight gain

The soluble fibre slows down the rate of passage of food through the intestine 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 fibre 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 fibre.

  • Increases absorption of iron

Consumption of prunes increases absorption of iron from the 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.

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  • Lowers cholesterol

The soluble fibre 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 the lowering of cholesterol levels.

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

  • Keeps digestive tract healthy

The insoluble fibre 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 fibre also prevents constipation and haemorrhoids.

  • Prevents free radical damage

The unique phytonutrients in prunes, the neo chlorogenic and chlorogenic acids work as antioxidants 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 the 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.


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.

Some Of My Other Hubs On Healthy Foods

  • Health Benefits Of Macadamia Nuts
    Macadamia nuts are called a functional food. Learn about the excellent nutritional profile as well as the many health benefits of macadamia nuts, by reading on...
  • Benefits Of Asafoetida Or Hing - The Digestive Spice
    Asafoetida is a digestive spice used in most foods in India. Read about the many benefits of Asafoetida or Hing, as it is called in India...
  • Sunflower Seeds Health Benefits
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  • Health Benefits Of Eggplant
    Egg plant has among the many phytonutrients, two very important ones - nasunin and chlorogenic acid that make it very healthy vegetable. Read on to know about the many health benefits of egg plant...
  • Health Benefits Of Karela Or Bitter Melon
    Karela is also called bitter gourd, bitter melon or bitter squash. It is probably the most bitter fruit that is used as a vegetable. Learn about the health benefits of Karela, by reading on...


  • 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

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 22, 2013:

Thanks Kitty. Welcome to Hubpages.

Kitty Criston on February 22, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 22, 2013:

Thanks FullOfLoveSites. Glad you like it.

FullOfLoveSites from United States on February 21, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 20, 2013:

Thanks GTF for the thumbs up.

Claudia Porter on February 20, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 20, 2013:



Thanks for stopping by.

DragonBallSuper on February 19, 2013:

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 from Daytona Beach, Florida on February 19, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 18, 2013:

@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 from Wales on February 18, 2013:

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


Donna Hilbrandt from Upstate New York on February 18, 2013:

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 :)

Marlene Bertrand from USA on February 18, 2013:

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 from New Delhi India on February 18, 2013:

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.

Devika Primić from Dubrovnik, Croatia on February 18, 2013:

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

Nithya Venkat from Dubai on February 17, 2013:

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

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 17, 2013:

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 from Windsor, Connecticut on February 17, 2013:

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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