Carb Counts and Health Benefits of Prunes

Prune Nutritional Information

High Angle View Of Prunes For Sale
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All dried fruits, including prunes, are high in sugar mostly because they are so concentrated. Prunes are now officially supposed to be called "dried plums" because the growers think they will sell better with the name change.

See this Carb Profile of Plums for comparison purposes.

Carbohydrate and Fiber Counts for Prunes

  • 1/2 cup pitted prunes: 49 grams effective (net) carbohydrate plus 6 grams fiber and 209 calories.
  • 1 medium prune (about 1/3 ounce): 5 grams effective (net) carbohydrate plus 1 gram fiber and 23 calories.
  • 1 ounce prunes: 16 grams effective (net) carbohydrate plus 2 grams fiber and 67 calories.

Glycemic Index for Prunes

One study of prunes had an average glycemic index of 29. Here is more Information about the Glycemic Index.

Glycemic Load of Prunes

  • 1/2 cup pitted prunes: 27
  • 1 medium prune (about 1/3 ounce): 3
  • 1 ounce prunes: 9

Here is more Information about the Glycemic Load.

Health Benefits of Prunes

Prunes are known for their fiber content, half of which is soluble fiber. Prunes are an excellent source of vitamin K and a good source of potassium. Prunes are also a good source of antioxidant chemicals, which help protect our cells.

More Carb Profiles

Prune Equivalents

  • 1 pound pitted prunes = 2 1/2 cups
  • 1 pound pitted prunes = 4 to 4 1/2 cups cooked prunes

Prunes and Dr. Pepper® Soda Pop

Legend has it that prunes are or were a main ingredient of the popular carbonated soda Dr. Pepper®.

But the manufacturer maintains that prunes have never been an ingredient in their soda. Hmmm.

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
USDA National Nutrient Database for Standard Reference, Release 20.

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