Prunes are dried plums, usually of the Agen (French) variety. They are well-known as an excellent source of fiber, and have also been studied for their ability to aid in iron absorption.

The oxalates in prunes can sometimes exacerbate existing kidney or gallbladder stones, so it is wise for individuals dealing with those conditions to avoid pruned until such problems are under control.

Good prunes should be moist, soft, and shiny. They should always be sealed in an air-tight container to preserve their moisture, either at room temperature, or in the refrigerator.

Serving size: 10 prunes
Region: Europe, California

Health Benefits

Blood Increase absorption of iron into the blood.


Boron N/A N/A
Calcium 43 mg 4%
Fiber 7.1 g 28%
Manganese 0.3 mg 10%
Potassium 732 mg 21%
Vitamin K 59.5 mcg 74%
Zinc 0.4 mg 3%