Fruits
How much fiber is in prunes?
100 g of prunes (dried, uncooked) has 7.1 g of fiber. A typical portion, 5 prunes (48 g), has 3.4 g, which is 11% of the 30 g daily reference.
Per 100 g
7.1g
dried, uncooked
Per typical portion
3.4g
5 prunes (48 g)
Of the 30 g reference
11%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 5 prunes (48 g) | 3.4 g | 11% |
| 1 prune (10 g) | 0.7 g | 2% |
| 1 cup (174 g) | 12.4 g | 41% |
Compared with similar foods
- Prunes dried, uncooked
7.1 g
- Avocado raw, all varieties
6.7 g
- Dates Medjool
6.7 g
- Raspberries raw
6.5 g
- Blackberries raw
5.3 g
Fiber per 100 g, each food in the form named.
Good to know
Prunes are among the fruits studied for constipation. They contain fiber and sorbitol, a sugar alcohol that can loosen stools and cause gas in larger amounts.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are prunes high in fiber?
Yes. At 7.1 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 5 prunes (48 g), adds 3.4 g, or 11% of the 30 g reference.
How many prunes should I eat for fiber?
Five prunes (47.5 g) have 3.4 g of fiber. The Journal’s kiwi article places prunes next to kiwi and psyllium as options to discuss for constipation, without naming a best one.
Do prunes count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.