How many calories are in 2 prunes? A full nutritional breakdown

November 24, 2025 •

3 min read

According to the USDA, a single pitted prune contains approximately 23 calories, making the calorie count for 2 prunes about 46 calories. This small serving size packs a concentrated dose of fiber, vitamins, and antioxidants, making it a nutrient-dense choice for a snack.

Quick Summary

Two prunes typically contain around 40 to 46 calories, with the energy primarily coming from natural carbohydrates and sugars. This portion offers a valuable amount of fiber, potassium, and vitamins, supporting digestive and bone health.

Key Points

Calorie Count: Two prunes contain approximately 40-46 calories, primarily from carbohydrates.
Rich in Fiber: Prunes are an excellent source of dietary fiber, with about 1.2 grams in two prunes, aiding digestive health.
Nutrient-Dense: Beyond fiber, prunes provide valuable amounts of potassium and vitamin K, which support heart and bone health.
Low Glycemic Index: Despite their sweetness, prunes have a low glycemic index of around 29, helping to prevent blood sugar spikes.
Requires Moderation: Eating too many prunes can cause gas and bloating due to their fiber and sorbitol content.
Versatile Snack: Prunes can be enjoyed on their own or added to yogurt, oatmeal, smoothies, and baked goods.
Aids Satiety: The fiber in prunes helps promote a feeling of fullness, which can be beneficial for weight management.

Understanding the Calories in Prunes

While a single fresh plum contains fewer calories, the drying process for prunes concentrates their natural sugars and energy density. This is why even a small serving of prunes provides a significant amount of energy and nutrients. The exact calorie count can vary slightly depending on the size and variety of the prunes, but a standard estimate for two average-sized, pitted prunes is between 40 and 46 calories. This makes them an excellent option for a controlled, energy-boosting snack.

The Nutritional Profile of Two Prunes

Beyond just the calories, two prunes offer a range of beneficial nutrients. Here is a typical breakdown for a 16-gram serving (roughly two prunes), based on USDA data:

Calories: ~40-46 kcal
Carbohydrates: ~10.7-12g, mainly from natural sugars and fiber
Dietary Fiber: ~1.2g
Sugars: ~6.4-7g (glucose and fructose)
Protein: ~0.2-0.4g
Fat: <0.1g
Potassium: ~139mg (~3% DV)
Vitamin K: ~11µg (~9% DV)

How Prunes Affect Your Body

Prunes are primarily known for their high fiber content and natural laxative effect, which helps regulate bowel movements and prevent constipation. The fiber, combined with the low glycemic index (around 29), means prunes release energy slowly into the bloodstream. This can help promote satiety and prevent the sharp blood sugar spikes associated with other sugary snacks. The concentration of nutrients like vitamin K and boron also supports bone health, which is particularly beneficial for postmenopausal women.

Prunes vs. Other Dried Fruits: A Calorie Comparison

Dried fruits are known for their concentrated calories and nutrients. It's helpful to compare prunes to other popular options to understand how they fit into your diet. All data is approximate for a 100g serving unless otherwise specified.


Feature	Prunes (100g)	Dates (100g)	Raisins (100g)	Dried Apricots (100g)
Calories	~240 kcal	~282 kcal	~299 kcal	~241 kcal
Fiber	~7.1g	~7.5g	~3.7g	~7.3g
Sugar	~38g	~75g	~60g	~53g
Glycemic Index	29 (low)	42 (low)	54 (medium)	30-32 (low)

This comparison shows that while all dried fruits are calorie-dense, prunes have a lower calorie and sugar content per 100g than dates and raisins. Their very low glycemic index is also a key differentiator, making them a suitable option for those managing blood sugar levels.

Incorporating Prunes Into Your Diet

There are numerous ways to enjoy prunes and reap their nutritional benefits without overdoing the calorie intake. A serving of just two or three prunes is often enough to feel satisfied and get a fiber boost.

Here are some simple ideas:

As a quick snack: Eat them on their own for a naturally sweet treat.
In oatmeal or yogurt: Chop them up and stir them into your morning meal.
In baked goods: Use pureed prunes as a fat and sugar substitute in recipes for cakes and cookies.
In trail mix: Combine prunes with nuts and seeds for a balanced snack with added protein and healthy fats.
In savory dishes: Prunes can add a depth of flavor to stews, tagines, or sauces.

The Importance of Moderation

While prunes offer many benefits, moderation is key. Overconsumption, especially if you are not accustomed to a high-fiber diet, can lead to side effects like gas, bloating, and diarrhea. This is due to their high fiber and sorbitol content, a sugar alcohol that can act as a natural laxative. For those watching their weight, it is also important to remember that dried fruits are calorie-dense. Sticking to a recommended serving of 4-5 prunes provides a satisfying, nutrient-rich snack without adding excessive calories to your daily intake.

Conclusion

In summary, there are approximately 40 to 46 calories in 2 prunes, making them a low-calorie, yet nutrient-packed snack option. They provide a valuable source of fiber, vitamins, and minerals that support digestive regularity, bone density, and heart health. Compared to other dried fruits, prunes offer a lower glycemic impact, aiding in blood sugar management and satiety. By enjoying them in moderation and incorporating them creatively into your diet, you can benefit from this underappreciated dried fruit. For more information on the wide-ranging health benefits of prunes, consider visiting the official California Prunes website for research and resources.

Visit the California Prunes Health Professionals page to learn more about prunes' health benefits

Frequently Asked Questions

While denser in calories than fresh plums due to dehydration, prunes are not considered high-calorie when consumed in a standard serving. For example, two prunes have only about 40-46 calories, making them a moderate-calorie snack.

The calories in prunes come mainly from carbohydrates, specifically natural sugars like glucose and fructose, which are concentrated during the drying process.

Yes, prunes can support weight loss when consumed in moderation. Their high fiber content promotes a feeling of fullness and satiety, which can help reduce overall calorie intake at subsequent meals.

No, prunes have a low glycemic index (GI) of 29. This means they cause a slower, more gradual rise in blood sugar levels compared to many other sweet snacks.

Prunes contain high levels of both fiber and sorbitol, a sugar alcohol with a natural laxative effect. Consuming too much at once can overwhelm the digestive system, leading to gas, bloating, and diarrhea.

For a standard serving, prunes are generally lower in calories than dates. Per 100g, dates have roughly 282 calories, while prunes have around 240 calories, making prunes a slightly less calorie-dense choice.

A typical serving size is often considered to be about 4-5 prunes, which contains approximately 96-115 calories and provides a good dose of fiber and other nutrients.