Are Dried Prunes High in Fructose? An Expert Nutritional Breakdown

November 27, 2025 •

2 min read

According to nutritional data, a 100g serving of dried prunes contains approximately 12g of fructose. This article will explore the specifics of prune's sugar composition to answer the question: are dried prunes high in fructose?

Quick Summary

Prunes contain a moderate amount of fructose, alongside other sugars and the sugar alcohol sorbitol. Their high fiber content gives them a low glycemic index, moderating the effect of their sugar content on blood sugar levels. They are a nutrient-dense food best enjoyed in moderation.

Key Points

Fructose Content: Dried prunes contain a moderate amount of fructose (approx. 12g per 100g), but it's part of a more complex sugar profile that includes glucose and sorbitol.
Low Glycemic Index: Despite their sweetness, prunes have a low glycemic index (29), meaning they don't cause a rapid spike in blood sugar levels.
Balancing Fiber: The high fiber content in prunes (over 7g per 100g) slows sugar absorption, which is a key factor in their low glycemic impact.
Sorbitol's Role: Prunes contain sorbitol, a sugar alcohol that is poorly absorbed by the body, contributing to their lower effective calorie count compared to total sugar content.
Moderation is Key: While a healthy food, prunes are calorie-dense due to concentrated natural sugars, so portion control is important, especially for those managing weight or blood sugar.
More than Just Sugar: Beyond sugar, prunes are packed with other beneficial nutrients like potassium, vitamin K, and antioxidants, supporting bone and heart health.

Understanding the Sugar Composition of Dried Prunes

Dried prunes are known for their digestive benefits and contain natural sugars, which are concentrated during the drying process. Prunes contain a mix of glucose, fructose, and sorbitol. This combination, along with high fiber, contributes to a relatively low glycemic index.

Fructose Levels in Prunes

A 100g serving of prunes contains around 12g of fructose. While this is a notable amount, prunes have a more balanced sugar profile compared to some other dried fruits like dates, raisins, and figs, which can have higher total sugar or fructose concentrations.

The Role of Fiber and Sorbitol

Prunes are rich in dietary fiber (about 7.1g per 100g). Soluble fiber slows sugar absorption, preventing rapid blood sugar spikes. Prunes also contain sorbitol, a sugar alcohol that is only partially absorbed, affecting their overall carbohydrate impact.

How Prunes Affect Blood Sugar

Prunes have a low glycemic index (GI) of 29. The fiber and sorbitol content contribute to this low GI by promoting a gradual release of sugar into the bloodstream. This can make prunes a suitable option in moderation for those monitoring blood sugar, including individuals with diabetes. However, portion control is still important due to their concentrated calories and sugar.

Prunes vs. Other Dried Fruits: A Sugar Comparison

The sugar content of prunes compares favorably to other dried fruits:


Dried Fruit	Total Sugar (per 100g)	Fructose (per 100g)	Glycemic Index (GI)	Note on Sugar Profile
Prunes	~38g	~12g	29 (Low)	Contains sorbitol and high fiber, moderating impact.
Raisins	~59g	~16g	64 (Medium)	Higher total sugar and higher GI than prunes.
Dates	~64-66g	~7.7g (Medjool)	42 (Low)	Extremely high in total sugar, but lower fructose percentage than raisins.
Dried Figs	~48g	~23g	61 (Medium)	Higher fructose and GI compared to prunes.

*Values are approximate and can vary by source and variety.

Incorporating Prunes into a Balanced Diet

A typical serving of four to five prunes provides nutrients without excessive sugar. Ways to enjoy prunes include snacking, adding to oatmeal, using in baking, incorporating into savory dishes, or blending into smoothies. Those sensitive to FODMAPs should start with small amounts to assess tolerance, as sorbitol and fiber can cause digestive issues in some individuals.

Conclusion: Fructose Content is Only Part of the Story

While dried prunes contain fructose, they also have fiber and sorbitol, resulting in a low glycemic index and steady energy release. Consumed in moderation, prunes are a good source of natural sugars, fiber, vitamins, and minerals that support digestive, bone, and heart health. Portion control is crucial due to their concentrated calories. Prunes are a beneficial addition to a balanced diet when consumed mindfully.

Explore the research on prune nutrition at californiaprunes.org

Frequently Asked Questions

Dried prunes have a low glycemic index (GI) of 29, meaning they cause a slower and more gradual rise in blood sugar compared to many other sweet foods.

A 100g serving of prunes contains approximately 12g of fructose. This is a component of their overall sugar content, which is balanced by fiber and sorbitol.

The high dietary fiber and sorbitol content in prunes slow down the rate at which sugars are absorbed into the bloodstream. This prevents the rapid spike in blood sugar levels that can occur with other high-sugar foods.

Compared to other popular dried fruits like raisins and dates, prunes generally have a lower total sugar concentration. For example, raisins can be up to 59% sugar by weight, while prunes are around 38%.

Yes, prunes can be included in a diabetes-friendly diet in moderation. Their low glycemic index and fiber content can be beneficial, but portion size must be managed due to their concentrated sugar and calorie content.

Sorbitol, a sugar alcohol in prunes, can cause gastrointestinal discomfort, such as gas, bloating, or diarrhea, in sensitive individuals when consumed in large quantities. It is best to start with a small serving size.

Yes, prunes are considered a high-FODMAP food because they contain significant amounts of fructose and sorbitol, which can be problematic for people with irritable bowel syndrome (IBS) or similar digestive sensitivities.