Which dried fruit helps bone density? A comprehensive look

December 27, 2025 •

3 min read

According to the National Institutes of Health, over half of all women over 50 will experience a bone fracture in their lifetime, highlighting the need for dietary support. Among the many dietary interventions, the question of which dried fruit helps bone density has garnered significant scientific interest, particularly regarding prunes and figs.

Quick Summary

This guide details the specific benefits of dried prunes and figs for promoting stronger bones and preserving bone mineral density, especially in postmenopausal women. It explores key nutrients like polyphenols, vitamin K, and calcium, using evidence from clinical studies to compare their effectiveness.

Key Points

Prunes are a powerhouse: Eating 4-6 prunes daily has been shown in studies to help preserve bone mineral density, especially in postmenopausal women.
Figs offer high calcium: Dried figs are an excellent source of plant-based calcium, crucial for building and maintaining strong bones.
Vitamin K is vital: Both prunes and figs contain vitamin K, a key nutrient that helps direct calcium to your bones for better absorption and mineralization.
Polyphenols reduce inflammation: Prunes contain powerful polyphenols that may help reduce inflammation linked to bone breakdown.
Other fruits contribute too: Raisins and apricots provide additional minerals like boron and potassium that support overall bone health.
Moderation is key: Due to their concentrated sugar, dried fruits should be enjoyed in moderation as part of a balanced diet for maximum benefits.

The Surprising Power of Prunes for Bone Health

For years, prunes (dried plums) have been known for their digestive benefits, but extensive research now points to their significant role in promoting bone health. Studies from institutions like Penn State University have found that daily prune consumption can help maintain bone mineral density (BMD) and slow age-related bone loss in postmenopausal women. This protective effect is thought to be a result of the bioactive compounds found in prunes.

The Science Behind the Prune

Polyphenols: These antioxidant compounds found in prunes may reduce inflammation that contributes to bone breakdown. By blunting these inflammatory pathways, prunes help maintain bone strength.
Vitamin K: Prunes are a rich source of vitamin K, which is essential for bone health. Vitamin K helps promote calcium balance in the body and activate proteins like osteocalcin that bind calcium to the bone matrix.
Potassium and Magnesium: These minerals are crucial for neutralizing acids that can leach calcium from bones, helping to retain bone mineral density.

Daily consumption of around 4 to 6 prunes has been shown to be an effective and feasible dose in clinical trials.

The Calcium-Rich Profile of Figs

Dried figs are another excellent contender in the quest for which dried fruit helps bone density, primarily due to their superior calcium content compared to other dried fruits. While prunes have demonstrated significant anti-resorptive effects in studies, figs provide a robust, plant-based source of calcium and other vital nutrients.

Fig's Nutritional Contributions

Calcium: A half-cup serving of dried figs contains a notable amount of calcium, essential for bone formation and strength. This makes them a great option, especially for those who need dairy alternatives.
Potassium: Similar to prunes, figs contain potassium, which helps reduce the excretion of calcium through urine, thereby preserving calcium in the bones.
Vitamin K: Figs also provide vitamin K, which works alongside calcium and potassium to enhance bone mineralization.

A Quick Comparison: Prunes vs. Figs


Feature	Prunes (Dried Plums)	Dried Figs
Research Support	Strong clinical evidence for preserving BMD in postmenopausal women.	Solid evidence for high nutritional value and supportive role.
Key Nutrients	Polyphenols, Vitamin K, Potassium.	Calcium, Potassium, Vitamin K.
Calcium Content	Lower per 100g compared to figs (~43 mg).	Higher per 100g compared to prunes (~162 mg).
Key Benefit	Inhibits bone breakdown, potentially due to anti-inflammatory effects.	Excellent source of plant-based calcium for building and maintaining bone.
Daily Dosage Studied	4 to 6 prunes per day.	Incorporate regularly as part of a balanced diet.

Other Dried Fruits with Bone-Supporting Nutrients

While prunes and figs often lead the conversation on which dried fruit helps bone density, other options also contribute to skeletal health through their unique nutritional profiles.

Raisins: These contain calcium and boron. Boron is a mineral that plays a crucial role in maintaining good bone and joint health by aiding in the absorption of calcium and magnesium.
Dried Apricots: A good source of calcium, potassium, and vitamin A, which can help maintain bone mass.
Dates: Offer magnesium and potassium, minerals that support bone structure.

A Holistic Approach to Strengthening Your Bones

Incorporating dried fruits is just one part of a comprehensive strategy for bone health. A balanced diet rich in calcium and vitamin D, coupled with regular weight-bearing and muscle-strengthening exercise, is vital. For maximum benefits, combine dried fruits with other nutrient-dense foods.

Add chopped figs or prunes to your morning oatmeal or yogurt.
Mix raisins or diced dates into a homemade trail mix with nuts like almonds, which also contain calcium and magnesium.
Blend dried figs or prunes into a smoothie with fortified plant-based milk to increase calcium intake.

Conclusion: Making the Best Choice for Your Bones

Determining which dried fruit helps bone density the most depends on your specific nutritional needs. The scientific evidence strongly supports the inclusion of prunes for their anti-resorptive properties, making them a powerful tool for slowing bone loss. Meanwhile, dried figs provide a significant and bioavailable source of plant-based calcium, potassium, and vitamin K, directly supporting bone structure. For optimal bone health, a varied diet that includes both prunes and figs, along with other bone-supporting foods and regular exercise, is the most effective approach. Always consume dried fruits in moderation due to their concentrated sugar content.

For more information on the comprehensive review of dried plums and bone health, see this article from PubMed Central: Dried Plums, Prunes and Bone Health: A Comprehensive Review.

Frequently Asked Questions

Dried prunes have the most robust clinical evidence showing they can help preserve bone mineral density, particularly in postmenopausal women. Dried figs are also excellent due to their high calcium content.

Studies suggest that consuming about 4 to 6 prunes per day is an effective dose for maintaining bone density.

Dried figs contain significantly more calcium per 100g compared to dried prunes, making them a stronger source for this specific mineral.

Yes, raisins contribute to bone health by providing calcium and boron. Boron is a mineral that assists the body in absorbing calcium and magnesium, which are vital for strong bones.

While dairy products are a well-known source of calcium, dried fruits like figs offer a high-calcium, plant-based alternative. The nutrients in dried fruits, like vitamin K and potassium, can also enhance the body's use of calcium.

Studies on prunes have shown they can slow or prevent further bone loss in postmenopausal women, rather than fully reversing it. They are best used as a preventative measure and a way to maintain existing bone density.

Besides calcium and vitamin K, dried fruits like prunes and figs provide potassium and magnesium. These minerals help regulate calcium levels and neutralize acids that can weaken bones.

Due to their concentrated sugar content, it is important to consume dried fruits in moderation to avoid excessive calorie intake and potential negative impacts on blood sugar. Moderation is key to maximizing their benefits.