10 Health Benefits of Plums and Prunes

The plum is a medium-sized fruit with a firm and juicy flesh. The peel of the fruit is smooth and has a naturally waxy surface. Prune is a dried plum. They mostly dry European plums to make prunes. They grow over 1000 types of cultivars to make prunes out of them. Plums and prunes both are very healthy for our body. People all around the world like them and have them. Though, not all of them are aware of how healthy and nutritious plums and prunes are.

Plums are a significant source of water, and vitamin C. Prunes are high in energy. In Middle-east they are quite popular. Muslims during Ramadan break their fast by eating prunes. Prunes are a required part of their Sahoor and Iftaar. From protecting our vision to strengthening our bones, plums and prunes have an abundance of benefits.

Plums and prunes are truly splendid and unique foods in their own way. Regular intake of them can improve our health.

Some Must-known Facts about Plums and Prunes and Prune:

Though Prunes and prune have several health benefits that come along with it, here are some must-known facts about this nutritious food –

1. Farmers grow plum trees on every continent except Antarctica. This tree can also grow in forests.

2. Like most fruit, plums are low in calories, protein and fats. In 100-gram or 3.5 oz plums, it has only 46 Calories.

3. Plum trees grow very well in temperate zones.

4. The returning Crusaders brought Plum trees in Western Europe.

5. In the ancient time, people consumed prunes throughout the winter. During poor harvest, prunes saved people from starvation. People from all over the world consume plum and prunes in various ways.

People from all over the world consume plum and prunes in various ways. In England, brewers make an alcoholic beverage called “plum jerkum” from plums. Similar beverage is also part of the local tradition in China, Japan and Korea.

Top 10 Health Benefits of Plums and Prunes:

  • Maintain Blood Sugar level and reduce the risk of Diabetes: Plums are crammed with fiber, which hinders the blood sugar spike after you eat carbs. They can likewise support your body’s creation of adiponectin, a hormone that directs your glucose levels.

The Glycemic record levels of plums are moderately low. Eating plums controls glucose levels and decreases the danger of creating type 2 diabetes. Doctors prescribe Diabetic patients to add plums in their eating routine. Eating plums controls the insulin spike between meals.

  • Ease of Constipation / Prevents Constipation: Prunes and prunes juice are regular home solutions for constipation. Prunes contain pectin, a dissolvable fiber. Soluble fiber keeps water to shape a gel-like substance inside the stomach’s digestive tract. This mollifies stools, making them simpler to pass. A survey of studies inferred that prunes are a more successful diuretic than psyllium husks.

Plums, similar to prunes, can likewise help keep fecal matters traveling through your digestive organs. They have a great deal of sorbitol. Sorbitol is a sugar liquor that can relieve occasional constipation and irregularity.

Plum with prunes on a wooden board
  • Protects against cancer: Prunes are notable for their capacity to prevent constipation. Prunes bulk and decrease the transit time of fecal matter. By doing so, it diminishes the danger of colon cancer and hemorrhoids. Prunes insoluble fiber additionally gives food to the “friendly” bacteria in the internal organs. When these helpful bacteria ferments prune’s insoluble fiber, they produce a short-chain unsaturated fat called butyric acid.  Butyric acid fills in as the essential fuel for the cells of the large intestine and keeps up a healthy colon.
  • Stops Premature Aging: The antioxidants in prunes and plums work throughout the body to lessen cell damage and hinder the maturing cycle. The Oxygen Radical Absorbency Scale (ORAC) is a proportion of how powerful certain fruits are at rummaging and killing free radicals, which lead to premature aging. Prunes are one of those fruits.
  • Excellent Source of Antioxidants: Plumes and prune are excellent source of Antioxidants. These Antioxidants protect the body against the cell and tissue damage. Cell and tissue damage can lead to diabetes, Alzheimer’s disease, Parkinson’s disease, and cancer.
  • Prunes Strengthen the bones: Plums and prune concentrates to be a precaution against osteoporosis and bone fractures. Prunes stop bone resorption and enhance the development of bone. Since prunes have added benefits, there’s valid justification to add them in your food habit for bone wellbeing.
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  • Hypertension and stroke: The potassium in plums is useful for blood pressure control in two different ways. It enables your body to dispose of sodium when you pee, and it decreases pressure in the walls of your veins. At the point when your circulatory strain is lower, your chances of getting a stroke go down.
  • Weight Loss: Prunes are a wholesome, high-fiber snack that can help oversee craving and decrease food consumption. Contrasted with traditional snacks, prunes are rich in nutrients and vitamins.
  • Plums and Prunes Lowers cholesterol levels: Plums and Prunes contain dissolvable fiber, which lessens cholesterol levels and restrain the creation of cholesterol in the liver. The dissolvable fiber absorbs the bile, which is made using cholesterol.
  • Skin Care: Vitamin A and other antioxidants of plums make the skin glow. Also, it protects the skin from harmful ultraviolet rays of the sun. Eating plum firms your skin and clears your skin surface. The natural product diminishes wrinkles and revives your skin.

Nutrition fact: 100 grams of Plums”:

Calories 46 kcal:


Choline                        1.9 mg

Niacin                          0.417 mg

Pantothenic acid         0.135 mg

Riboflavin                   0.026 mg

Thiamin                       0.028 mg

Vitamin A                   345.00 IU

Vitamin B12               0.00 mcg

Vitamin B6                 0.029 mg

Vitamin C                   9.5 mg

Vitamin D                   0.00 mcg

Vitamin E                   0.26 mg

Vitamin K                   6.4 mcg


Carbohydrate              11.42 g

Fiber                            1.4 g

Sugars                         9.92 g 

Fats and Fatty Acids:

Fat: 0.28 g

 Saturated Fatty Acids: 0.017 g

 Monounsaturated Fatty acids: 0.134 g           

 Polyunsaturated Fatty Acids: 0.044 g           

 Fatty acids, Total Trans: 0.000 g


Cholesterol: 0.00 mg           0 %

Phytosterols: 7.00 mg                      


Ash 0.37 g 

Water 87.23 g

Calorie Information:


From Carbohydrate230

From Fat3.2

From Protein7.3


Total Carbohydrate 63.9g

Dietary Fiber 7.1g

Starch 5.1g

Sugars 38.1g

Fats & Fatty Acids:

Total Fat 0.4g

Saturated Fat 0.1g

Monounsaturated Fat 0.1g

Polyunsaturated Fat 0.1g

Total Omega-3 fatty acids 17.0mg

Total Omega-6 fatty acids 44.0mg

Protein & Amino Acids:



Vitamin A 781 IU

Vitamin C 0.6 mg

Vitamin E (Alpha Tocopherol) 0.4 mg

Vitamin K 59.5 mcg

Thiamin 0.1 mg

Riboflavin 0.2mg

Niacin 1.9mg

Vitamin B6 0.2mg

Folate 4.0mcg

Vitamin B12 0.0mcg

Pantothenic Acid 0.4mg

Choline 10.1mg

Betaine 0.4mg


Calcium 43.0mg

Iron 0.9mg

Magnesium 41.0mg

Phosphorus 69.0mg

Potassium 732mg

Sodium 2.0mg

Zinc 0.4mg

Copper 0.3mg

Manganese 0.3mg

Selenium 0.3mcg



Amounts Per Selected Serving%DV

Cholesterol 0.0 mg 0%



Amounts Per Selected Serving%DV


Water 30.9g

Ash 2.6g

Caffeine 0.0mg

Theobromine 0.0mg

Various types of Plums and Prunes:

There are many types of plums going in taste from sweet to tart.

Like Plums, there are many varieties in prunes. Some prunes are rich in water content and some are drier than others.

Some plums and prunes include:

1.     Moyer plum. This is the most common plum. It has sweet taste. It has purple skin with juicy yellow-orange to golden shaded flesh.

2.     Damsons plum. It is a tart-flavored plum. It has purple skin and yellowish green flesh.

3.     Elephant Heart plum. This is a Japanese plum. It tastes very sweet. It has dark red to purple mottled skin and sweet juicy red flesh.

4.     Mi-cuit prunes: Mi-cuit prunes have a water content of 35%. Manufacturers halt the drying process at the final rehydration. Then they pack the product directly into a pasteurized container and sold.

5.     Over-humidified prunes: These are the standard prunes, it has water content from 35% to 40%, or even higher. Manufacturers flavor these products with vanilla.

Risk factors of Plums and Prunes:

Even though they are tasty and have many medical advantages, prunes and prune juice can likewise have a couple of negative impacts.

• Gas and swelling. Prunes contain sorbitol, a sugar that can cause gas and swelling. Fiber, likewise contained in prunes, can likewise cause gas and swelling.

• Diarrhea. Prunes contain insoluble fiber, which can cause or intensify diarrhea. You shouldn’t drink prune juice in case you are suffering from diarrhea.

• Constipation. At the point when you increment your intake of fiber, it’s essential to drink enough liquids. On the off chance that you don’t, you could get constipated. So drink a lot of water when adding prunes to your eating routine.

• Prunes contain very little measures of histamine, so it’s conceivable (however phenomenal) to build up a sensitivity to them.

Make certain to inquire whether prunes or prune juice is appropriate for you. High-fiber nourishments and beverages can negatively affect individuals with specific illnesses.

Best Ways to Eat Plums and Prunes:

Plums and Prunes are very versatility. You can not only eat it raw but also steamed, boiled and roasted. Here are some good ways to consume Plums and Prunes.

  • Mix Prunes with nuts, other dried fruits like apricots for a healthy trail mix.
  • You can consume plums with dates and dark chocolate chips.
  • You can add plums to baked goods such as babka, English Biscuits, Pies and many more.
  • Plum smoothie. Add plums with orange juice, plain yogurt, a banana, and ginger to make a tasty smoothie.
  • Plum Jam: Carefully peel the plums. Cut them into small chunks and pour them into a large saucepan. Cover them with water. Put the saucepan on an oven and let them simmer for 6-7 minutes. Add sugar, butter, and pectin in the pan. Keep stirring until it reaches a full boil. Congratulations, you have made plum jam.

The best way to enjoy the total health benefits of Plums and Prunes is to eat this food raw. You can consume prunes as snacks in the afternoon or when you feel hungry. You can mix plums in yogurt or in oats.

FAQ about Plums and Prunes:

Q: Are prunes gluten-free?

Answer: All fruit and dried fruit is naturally gluten-free. So, a serving of prunes or a glass of prune juice is also gluten-free.

Q: Are prunes suitable for people with diabetes?

Answer: Harvard Medical School found that the GI of pitted prunes is around 29. Doctors recommend that to keep blood sugar levels steady, we diet should have an overall GI of 50 or less. This makes them a low-GI food that doesn’t badly affect blood sugar and insulin levels.

Q: Do prunes contain sugar?

Answer: Prunes contain no added sugar. They are simply dried plums: one plum becomes one prune, just with the water removed.

Q: Are plums safe for people with diabetes?

Answer: Plums have natural sweetness. It does not contain excessive sugar. Doctors prescribe Plums to diabetic patients. Plums help maintain low blood sugar level.

Q: How many days we can store plums in Fridge?

Answer: You can store plum in the refrigerator for up to three days.