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Prune fruit | Nutrition Facts Health Benefits of Prune Fruit

Prune fruit

Prune fruit is a highly nutritive fruit and has health benefits like treating diseases arthritis, osteoporosis, anemia, and macular degeneration. It also helps in maintenance of healthy heart, relieving constipation and promoting healthy hair and skin.

What Are Prunes?

Delicious and sweet prune fruits are obtained after drying ripe plums. Plums belong to the family of drupe family which also includes apricots, olives, peaches, cherries, mangoes and gooseberry fruits. Its scientific name is Prunus domestica. L. It is a single stone fruit surrounded by smooth pulp. Due to uniform maturity, high sugar content, high heat tolerance and their ability, these prune plums ripen fully on the tree without fermenting. Prunes are known for their sticky chewy texture and a deep taste. Prunes are available around the year. Prunes are oval-shaped and are blue or purple in color when ripe. Prunes are consumed mostly in dried form or when made into juice. China, United States, Serbia, and Romania are its major producers.

Nutrition Facts Of Prune Fruit:

Prune fruits have vitamins, minerals, carbohydrates, proteins, antioxidants. The nutrition value per 100 grams (3.5 Oz), percentage of RDA (Recommended Dietary Allowance) are:


Vitamin A equiv.                    (5%) 39 μg

Beta-carotene                        (4%) 394 μg

Lutein zeaxanthin                 148 μg

Thiamine (B1)                       (4%) 0.051 mg

Riboflavin (B2)                      (16%) 0.186 mg

Niacin (B3)                             (13%) 1.882 mg

Pantothenic acid (B5)            (8%) 0.422 mg

Vitamin B6                             (16%) 0.205 mg

Folate (B9)                             (1%) 4 μg

Choline                                   (2%) 10.1 mg

Vitamin C                                (1%) 0.6 mg

Vitamin E                                (3%) 0.43 mg

Vitamin K                               (57%) 59.5 μg


Calcium                                   (4%) 43 mg

Iron                                         (7%) 0.93 mg

Magnesium                            (12%) 41 mg

Manganese                             (14%) 0.299 mg

Phosphorus                           (10%) 69 mg

Potassium                              (16%) 732 mg

Sodium                                   (0%) 2 mg

Zinc                                         (5%) 0.44 mg

Energy                                   1,006 kJ (240 kcal)

Carbohydrates                      63.88 g

Sugars                                    38.13 g

Dietary fiber                        7.1 g

Fat                                          0.38 g

Protein                                   2.18 g

Water                                     31 g

Health Benefits Of Prune Fruits:

1. Improve The Vision:

Prune fruit is rich in vitamin A, which helps to protect eyes from degeneration. It also contains beta-carotene, lutein and zeaxanthin which prevent the eye diseases such as night blindness, cataracts and macular degeneration.

2. Protect The Cell Membranes:

Prune fruits contain high amount of antioxidants such as manganese, iron and plant phenolic, which can protect the cell membranes from damage by free radicals.

3. Protect From Heart Diseases:

Due to high amount of potassium in prune fruits, they can control the blood pressure and reduce the risk from dizziness, heart disease, heart attack and stroke.

4. Relieve Constipation:

Prune fruit is high in fiber and sorbitol, which help to relieve constipation and have regular bowel movement and also helps in proper digestion. 

5. Prevent Diabetes And Obesity:

Prunes contain good amount of soluble fiber that helps to keep blood sugar levels stable and also help to enhance insulin sensitivity in the body. The flavonoids and phenolic components such as anthocyanins, chlorogenic acids, quercetin, and catechins present in prunes which help in preventing the obesity.

6. Protect From Arthritis And Osteoporosis:

Prunes contain the minerals boron, potassium which can help to strengthen the bones. They can also prevent osteoporosis in postmenopausal women. Prunes contain anti-inflammatory properties and are highly recommended for people suffering from arthritis. Arthritis commonly happens among adults aged 65 years or older. Out of many types of Arthritis the most common types are osteoarthritis (OA) and rheumatoid arthritis (RA).

7. Protect Against Anemia:

Anemia occurs when the body doesn't contain enough red blood cells. Prunes contain high amounts of iron which  helps in formation of healthy red blood cells and prevent anemia.

Prune fruit

8. Skin Care:

Due to the presence of anti-aging nutrients, prunes help to reduce the dark spots, and wrinkles. Plums are used in many various skin care products such as face wash and face packs.

9. Promote Healthy Hair:

Prunes contain the good amount of iron, which  helps to reduce hair fall and dryness and discoloration of hair.

Side Effects Of Prune Fruits - Important Note:

  • Due to presence of sorbitol and fiber, excessive consumption of prune fruits can cause the gastrointestinal distress.
  • Prunes contain insoluble fiber which can cause or worsen diarrhea.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  WatermelonsFeijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince FruitTangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit,

Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit,

Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  

Jack FruitAsian Pear, Apricot Fruit, Date Palm FruitCoconutCherimoya Custard Apple FruitBlackberry FruitCantaloupe FruitGooseberry FruitCranberry FruitKiwi FruitDurio Zibethinus FruitKumquat FruitsJujube FruitGrape FruitsBoysenberry Fruit Avocado FruitsCarambola FruitsCommon Fig FruitCherry FruitApple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi PowderGarlicGingerGreen Beans-French-beansFenugreekDrumsticksDill-LeavesCurry-LeavesCucumberCorn-Grain popcornAmaranth-LeavesCarrot-vegetableCoriander-LeavesCabbageBottle-GourdCapsicumCluster-Beans, Bitter-GourdBeetrootAsh Gourd-Winter-MelonBrinjal

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