Prunes
The number-one fruit for a trim figure and digestive health: dark prunes with a rich, sweet taste. Prunes have a very low glycemic index (≈29) according to clinical review; the secret lies in their natural, slowly absorbed sugar sorbitol and their dense soluble fibre.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat two or three prunes a day in the morning with a glass of warm water; they are very filling and support regular bowel movements and steady glucose for hours.
Best preparation methods
You can soak prunes in water overnight, drink the soaking water and eat the prunes in the morning; this softens the fibre and keeps the gut well hydrated.
Important Nutritional Note
Prunes are rich in antioxidants and polyphenols that are good for bone health; they are one of the smartest dried-fruit choices for people with diabetes and anyone focused on digestive health, as long as the portion is respected.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 240 kcal | 72 kcal |
| Protein | 2.2 g | 0.7 g |
| Carbohydrate | 64 g | 19.2 g |
| Available carbohydrate | 56.9 g | 17.1 g |
| Fat | 0.4 g | 0.1 g |
| Dietary fibre | 7.1 g | 2.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Dates & dried fruit with a glycemic index (7), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Are Prunes good for weight loss?
It can be included in moderation: it contains 7.1 g of fibre per 100 g, which supports fullness, and a 30 g portion gives 72 kcal.
How do Prunes affect blood sugar?
Its glycemic index is 29 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Prunes?
A typical 30 g portion of Prunes provides about 72 kcal, 0.7 g protein, 19.2 g carbohydrate, 0.1 g fat and 2.1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.