What Has More Fiber, Dried Prunes or Dried Figs?

November 28, 2025 •

4 min read

Per 100-gram serving, dried figs contain approximately 9.8-10 grams of dietary fiber, making them a denser source of this nutrient than dried prunes, which contain about 7.1 grams. While both are fiber-rich, their additional nutritional compounds and different fiber types impact their digestive benefits uniquely.

Quick Summary

This guide compares the fiber content and nutritional profiles of dried figs and prunes, revealing that while figs have more raw fiber, prunes offer a unique compound for digestive relief. Key differences in vitamins, minerals, and natural laxative properties are explored to help you choose the best option for your health.

Key Points

More Fiber by Weight: Dried figs contain more total dietary fiber per 100-gram serving than dried prunes.
Prune's Laxative Power: The high sorbitol content in prunes provides a stronger laxative effect for constipation relief compared to figs.
Different Fiber Types: Figs offer a higher ratio of insoluble to soluble fiber, while prunes' soluble fiber works with sorbitol for a targeted effect.
Beyond Fiber: Figs are a superior source of minerals like calcium and magnesium, while prunes are richer in vitamin K and potassium.
Choosing for Your Needs: Pick figs for maximizing total fiber intake and mineral benefits, or prunes for effective constipation relief.
Portion Control is Key: Both dried fruits are high in sugar, so consuming them in moderation is recommended to manage calorie and sugar intake.

The Importance of Fiber

Dietary fiber is an essential component of a healthy diet, playing a crucial role in maintaining proper digestive function, regulating blood sugar levels, and promoting satiety. When it comes to dried fruits, both figs and prunes are often celebrated for their high fiber content. However, for those looking to maximize their intake, a closer look at the data is necessary.

Dried Figs: The Fiber Champion by Volume

When comparing the total amount of dietary fiber per 100-gram serving, dried figs come out ahead of prunes. According to nutritional data, 100g of dried figs provides approximately 9.8 to 10 grams of fiber. This impressive number includes a healthy mix of both soluble and insoluble fiber.

Insoluble fiber: Acts as a 'bulking agent,' adding volume to stool and helping it move through the digestive tract more efficiently. The numerous seeds in a dried fig contribute to this effect.
Soluble fiber: Forms a gel-like substance in the intestines, which can soften stools and contribute to feelings of fullness.

Beyond fiber, dried figs are also a strong source of important minerals like calcium, magnesium, and iron.

Dried Prunes: The Potency of Sorbitol

While dried prunes contain less total fiber per 100-gram serving (about 7.1g), they are particularly famous for their effectiveness as a natural remedy for constipation. This is because their laxative power comes not just from fiber, but from a unique combination of compounds, including a natural sugar alcohol called sorbitol.

Sorbitol: This sugar alcohol is not completely absorbed by the body. When it reaches the colon, it draws water into the large intestine, creating a laxative effect.
Phenolic Compounds: Prunes also contain these compounds, which are believed to enhance their overall laxative effect.

Prunes are also an excellent source of vitamin K, potassium, and various B vitamins, making them a nutritious option beyond their digestive benefits.

Nutritional Showdown: Dried Figs vs. Dried Prunes

To truly compare these two superfoods, a side-by-side analysis of their nutritional value is revealing. The following table summarizes key differences based on a standard 100-gram serving.


Feature	Dried Figs	Dried Prunes
Total Dietary Fiber	~9.8-10 g	~7.1 g
Sorbitol Content	Low	High
Primary Laxative Action	Insoluble fiber (bulk)	Sorbitol & fiber (draws water)
Calcium	Higher (~162 mg)	Lower (~43 mg)
Vitamin K	Lower (~15.6 mcg)	Higher (~59.5 mcg)
Potassium	Lower (~680 mg)	Higher (~732 mg)
Overall Effectiveness for Constipation	Regulates bowel movements	More targeted relief

How Different Fibers Impact Your Digestion

The type of fiber you consume is just as important as the quantity. The balance of soluble and insoluble fiber in each fruit contributes to its specific digestive effect. The high insoluble fiber content in figs helps to 'sweep' the digestive tract, promoting regularity by adding bulk. This makes them great for consistent, long-term digestive maintenance. On the other hand, the combination of soluble fiber and sorbitol in prunes provides a more potent and faster-acting laxative effect, making them the classic choice for acute constipation relief.

Making the Right Choice for Your Digestive Health

When choosing between dried figs and prunes, consider your specific needs. If your goal is to simply increase your overall daily fiber intake and support general digestive health, dried figs offer a slight advantage in total fiber volume. They are also a better source of certain minerals like calcium.

However, if you are experiencing constipation and need a more immediate and targeted solution, dried prunes are the time-tested favorite due to their high sorbitol content. Both are healthy choices and can be incorporated into your diet, but portion control is essential due to their high sugar content.

Delicious Ways to Incorporate Figs and Prunes

There are many ways to enjoy the benefits of these dried fruits. Here are a few ideas:

Snack Mix: Combine chopped figs and prunes with nuts and seeds for a trail mix.
Breakfast Boost: Chop and add to your morning oatmeal, yogurt, or cereal.
Baked Goods: Use puréed prunes as a natural sweetener in baked goods like muffins or bread.
Salads: Toss diced figs or prunes into a salad for a touch of sweetness and texture.
Smoothies: Blend a few dried figs or prunes into your daily smoothie for a fiber boost.

For more information on the benefits of dietary fiber, consult resources like the Johns Hopkins Medicine guide on foods for constipation.

Conclusion: Which Dried Fruit Wins for Fiber?

While dried figs contain more total fiber per serving, dried prunes have a more potent laxative effect due to their high sorbitol content. Your choice depends on your specific digestive goals—figs for general, high-volume fiber intake and prunes for more targeted constipation relief. Both are nutritious additions to a balanced diet, offering unique health benefits beyond just fiber.

Frequently Asked Questions

Dried figs contain approximately 9.8-10 grams of fiber per 100-gram serving, whereas dried prunes contain about 7.1 grams per 100g.

For targeted constipation relief, prunes are often more effective. Their high sorbitol content acts as a natural laxative, drawing water into the colon to aid bowel movements. Figs' higher total fiber helps with overall regularity but may not provide the same acute relief.

Yes, eating dried fruit daily can be beneficial due to the concentrated nutrients and fiber, but it should be done in moderation. Because they are also high in sugar and calories, portion control is important.

Dried figs are an excellent source of calcium, magnesium, and iron, while dried prunes are particularly rich in vitamin K and potassium. Prunes also contain sorbitol, a compound not found in significant amounts in figs.

Dried fruit can assist with weight management due to its high fiber content, which promotes a feeling of fullness and helps control appetite. However, it is calorie-dense, so it must be consumed in moderation as part of a balanced diet.

Dried figs and prunes are both high in natural sugars, a result of the drying process. Per 100g, their total sugar content is similar, though prunes contain a higher amount of glucose and sorbitol.

For most people, a good starting point is to eat 2 to 3 dried figs or prunes per day. This provides a good dose of fiber and nutrients without excessive sugar intake. You can adjust the amount based on your body's response and health goals.

Soaking dried figs in water overnight can help improve digestion and enhance nutrient absorption. It also softens the texture, making them easier to chew and digest, which can be beneficial for those with sensitive stomachs.