Bone Health

  • Studies have shown that eating prunes supports bone health, especially in postmenopausal women.
  • Prunes are a source of potassium – a mineral associated with a decreased risk of bone loss and osteoporosis – which helps to increase bone mineral density while reducing bone breakdown.
  • Prunes contain magnesium, which is important for bone structure, and vitamin K, which plays an important role in bone mineralization.
  • Additionally, prunes are filled with plant-based compounds called polyphenols, which promote bone health by reducing bone mineral loss.

Satiety & Weight Control

  • Amaz!n™ Prunes not only make a sweet and satisfying snack, but have also been shown to promote satiety and help with weight control.
  • At only 100 calories per serving (40 grams or about 4 whole prunes), prunes contain 3 grams of dietary fiber and no fat.
  • Compared to other dried fruits, prunes are lower in sugar and have a low glycemic index of only 29. This means they are digested and absorbed slowly by the body, which helps to sustain energy over a longer period of time compared to foods with a higher glycemic index.
  • A recent study shows that compared with other snack foods, prunes may help to lower blood glucose levels, increase satiety, and suppress hunger.

Heart Health

  • Adding Amaz!n™ Prunes to the diet can support a healthy heart. Prunes are low in both sodium and fat, and contain 3 grams of dietary fiber in every serving.
  • A high intake of dietary fiber has been associated with a lower risk of heart disease.
  • A study from UC Davis found that eating just 10-12 prunes daily lowered LDL cholesterol levels (the “bad” cholesterol that contributes to plaque buildup) in men.

Digestive Health

  • One of the most well-known health benefits of Amaz!n™ Prunes is their contribution to digestive health.
  • Prunes and prune juice are naturally a good source of fiber as well as sorbitol, a sugar-like substance similar to glucose.
  • However, unlike glucose, sorbitol is absorbed slowly into the blood which allows it to hold water, increasing the moisture content of the stools, leading to easier passage from the body.
  • The sorbitol content in prunes, along with a unique combination of nutrients, helps the body regulate digestion.

Healthy Cooking

  • Prunes’ nutrient properties make them an extremely versatile ingredient.
  • Prunes contain fiber, sorbitol, malic acid, and polyphenols, which allow them to work wonderfully as a natural meat tenderizer, retain meat moisture and enhance savory flavors.
  • Pureed prunes can be used as a substitute for fats and in place of refined sugar – both techniques that can reduce calories and add nutrients without compromising flavor.
  • Our Fudgy Chocolate Cake recipe, for example, is deliciously lightened up with Sunsweet® Prunes.


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  • Hooshmand S, Chai SC, Saadat RL, et al. (2011) Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr 106, 923–930.
  • Furchner–Evanson Al, Petrisko Y, Howarth L, Memoseck T, and Kern M. (2010) Type of snack influences satiety responses in adult women. Appetite 54, 564–569.
  • Farajian P, Katsagani M, Zampelas A. (2010) Short–term effects of a snack including dried prunes on energy intake and satiety in normal–weight individuals. Eating Behaviors 11(3), 201–203.
  • Harrold J et al. Dried fruit (prune) consumption does not undermine active weight management or produce adverse gastrointestinal effects. European Congress on Obesity. Sofia, Bulgaria (HTPO.017), May 30, 2014.
  • Pereira MA, O’Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004; 164:370–6.
  • Tinker LF, Schneeman BO, Davis PA, Gallaher DD, Waggoner CR. (1991) Consumption of prunes as a source of dietary fiber in men with mild hypercholesterolemia. American Journal of Clinical Nutrition 53, 1259–1265.
  • Jarvis N, Clement AR, O’Bryan CA, Babu D, Crandall PG, Owens CM, Meullenet JF, Ricke SC. (2012) Dried plum products as a substitute for phosphate in chicken marinade. Journal of Food Science 77(6), S253–7.
  • Stacewicz–Sapuntzakis M, Bowen P, Hussain E, Damayanti–Wood B, and Fransworth N. Chemical Composition and Potential Health Effects of Prunes: A Functional Food?, Critical Reviews in Food Science and Nutrition. 2001;41(4):251–286.