Prunes 101: Nutrition, Benefits, How To Use, Buy, Store | Prunes: A Complete Guide

What are Prunes

Prunes are dried plums, specifically a variety of plum known as the European plum (Prunus domestica). They are typically dark purple to black in color and have a sweet, slightly tangy flavor. Prunes are often enjoyed as a healthy and convenient snack, and they are known for their natural laxative properties, making them a common remedy for constipation.

The drying process removes most of the water content from plums, which concentrates their flavors and nutrients. Prunes are a good source of dietary fiber, vitamins (such as vitamin K and vitamin A), minerals (such as potassium and iron), and antioxidants. They are also known for their potential health benefits, including improving digestion, supporting bone health, and providing relief from constipation.

Prunes can be eaten on their own, added to various dishes like oatmeal or salads, or used in cooking and baking to enhance the flavor of sweet and savory dishes. They are often used in the preparation of prune juice, which is a common natural remedy for digestive issues.

Other Names of Prunes

Prunes are sometimes known by different names in various regions or contexts. Here are some of the alternative names for prunes:

1. Dried Plums: This is a more straightforward and descriptive name for prunes, emphasizing that they are dried versions of plums.
2. Prune Plums: Some people refer to the specific variety of plums used for making prunes as “prune plums.”
3. Agen Prunes: Agen prunes are a specific type of prunes that come from the Agen region in France. They are known for their high quality and are often considered a premium variety of prunes.
4. Sultana Prunes: In some places, particularly in the UK, prunes may be called “sultana prunes” to distinguish them from other types of dried fruit.
5. Dried Plum Prunes: This name simply combines “dried plum” and “prunes” to clarify their identity.
6. Pruneau: In French-speaking regions, prunes are often called “pruneau.”

It’s important to note that the term “prune” has been associated with digestive health, and in some marketing contexts, the fruit is still labeled as prunes. However, due to the negative connotations associated with prunes as a remedy for constipation, some manufacturers and marketers have tried to rebrand them as “dried plums” to make them more appealing to a broader audience.

Nutritional Value of Prunes

Here is the nutritional value of prunes (dried plums) per 100 grams in a tabular form:

Nutrient	Amount per 100 grams
Calories	240 kcal
Water	21.8 grams
Protein	2.2 grams
Carbohydrates	63.9 grams
Dietary Fiber	7.1 grams
Sugars	38.1 grams
Fat	0.4 grams
Saturated Fat	0.03 grams
Monounsaturated Fat	0.06 grams
Polyunsaturated Fat	0.15 grams
Omega-3 Fatty Acids	0.02 grams
Omega-6 Fatty Acids	0.13 grams
Vitamins and Minerals
Vitamin A (as Beta-Carotene)	768 IU (46% DV)
Vitamin K	59.5 mcg (74% DV)
Vitamin B2 (Riboflavin)	0.185 mg (12% DV)
Vitamin B3 (Niacin)	1.882 mg (9% DV)
Vitamin B6 (Pyridoxine)	0.205 mg (10% DV)
Vitamin B5 (Pantothenic Acid)	0.434 mg (4% DV)
Vitamin B1 (Thiamine)	0.039 mg (3% DV)
Folate (Vitamin B9)	2 mcg (1% DV)
Vitamin C	0.6 mg (1% DV)
Vitamin E	0.43 mg (2% DV)
Vitamin K	59.5 mcg (74% DV)
Calcium	43 mg (4% DV)
Iron	0.93 mg (5% DV)
Magnesium	41 mg (10% DV)
Phosphorus	69 mg (10% DV)
Potassium	732 mg (21% DV)
Sodium	2 mg (0% DV)
Zinc	0.44 mg (4% DV)
Copper	0.158 mg (7% DV)
Manganese	0.299 mg (14% DV)

Keep in mind that the exact nutritional content of prunes can vary slightly depending on factors like the drying process and the variety of plum used. These values are approximate and can provide you with a general idea of the nutritional composition of prunes.

Benefits of Prunes

Prunes (dried plums) offer several potential health benefits when consumed as part of a balanced diet. Here are some of the benefits associated with prunes:

1. Digestive Health: Prunes are well-known for their natural laxative properties. They are high in dietary fiber, both soluble and insoluble, which can help regulate bowel movements, prevent and relieve constipation, and promote a healthy digestive system.
2. Bone Health: Prunes are a good source of vitamin K, which is important for bone health. Vitamin K helps in the regulation of calcium in the body, promoting bone mineralization and reducing the risk of osteoporosis.
3. Antioxidant Protection: Prunes contain various antioxidants, such as vitamin C, vitamin E, and beta-carotene. These antioxidants help protect the body’s cells from oxidative damage and may play a role in reducing the risk of chronic diseases.
4. Heart Health: The potassium content in prunes can help regulate blood pressure and support overall cardiovascular health. The fiber in prunes can also contribute to lower cholesterol levels, which is beneficial for heart health.
5. Weight Management: Prunes can be a satisfying and nutritious snack due to their high fiber content. They can help with feelings of fullness, which may aid in weight management and reducing overeating.
6. Improved Vision: Prunes contain vitamin A and beta-carotene, which are essential for good vision and may help protect the eyes from age-related macular degeneration and other vision problems.
7. Skin Health: The antioxidants in prunes, along with their vitamin C content, can support skin health by reducing the signs of aging and promoting a healthy complexion.
8. Blood Sugar Regulation: The fiber and natural sugars in prunes can help regulate blood sugar levels and reduce the risk of spikes and crashes in energy levels.
9. Anticancer Properties: Some research suggests that the antioxidants and phytochemicals found in prunes may have potential anticancer properties and could help protect against certain types of cancer.

It’s important to consume prunes in moderation as part of a balanced diet to reap these benefits. While prunes can offer numerous advantages, excessive consumption can lead to unwanted side effects, such as gastrointestinal discomfort due to their high fiber content. If you have specific health concerns or dietary restrictions, it’s a good idea to consult with a healthcare professional or nutritionist for personalized advice.

Varieties of Prunes

There are several varieties of prunes, and they may differ in flavor, texture, and quality. The specific type of plum used and the growing conditions can influence the characteristics of the prunes. Some of the notable varieties of prunes include:

1. Agen Prunes (Prune d’Agen): Agen prunes are among the most renowned and sought-after prunes. They are produced in the Agen region of France and are known for their high quality. Agen prunes are typically dark purple, have a rich flavor, and are prized for their sweetness and natural laxative properties.
2. California Prunes: California is a major producer of prunes, and the variety of plums commonly used in California prune production is the “Improved French” plum. California prunes are known for their consistent quality and size, and they have a sweet, somewhat tangy taste.
3. Stanley Prunes: Stanley plums are a variety of European plums used for making prunes. They are smaller and rounder than some other plum varieties, and the prunes made from Stanley plums have a distinctive flavor and texture. They are often used for drying and canning.
4. Prune d’Ente: Prune d’Ente is another French prune variety used in making high-quality prunes. They are similar to Agen prunes and are often used in the production of prunes with the designation of origin “Prune d’Agen.”
5. Italian Prunes: These prunes are made from Italian plum varieties, which are known for their deep purple color and excellent flavor. Italian prunes are used for both fresh consumption and drying.
6. Brooks Prunes: The Brooks plum variety is used for making prunes. These prunes are known for their slightly tart flavor and are often used in cooking and baking.
7. Damson Prunes: Damson plums are small, dark, and sweet, making them suitable for prunes. Damson prunes are often used in preserves and baking.

The specific variety of prunes can affect their taste and texture, so you may prefer one variety over another based on your personal preference. Prunes are commonly labeled with their place of origin, so you can look for prunes from specific regions known for their quality if you have a preference for a particular type of prune.

What Does Prunes Taste Like

Prunes, which are dried plums, have a distinct sweet and slightly tangy flavor. Their taste can be described as rich, fruity, and concentrated due to the drying process, which removes most of the water content from the plums. The sweetness in prunes comes from the natural sugars in the fruit, and the tanginess adds a pleasant contrast to the overall flavor profile.

The specific taste of prunes can vary depending on the variety of plum used and the ripeness of the fruit when it is dried. Some prunes may have a more intense and sweeter flavor, while others might have a milder, less sweet taste. The sweetness can also vary depending on the drying method and the presence of any added sweeteners.

Overall, prunes are known for their enjoyable, naturally sweet taste, which makes them a popular choice for snacking and for use in various recipes, including both sweet and savory dishes, where they can add a unique fruity dimension to the flavor profile. They are often appreciated for their versatility in the kitchen and their ability to enhance the taste of a wide range of dishes.

How to Make Prunes

Making prunes at home involves the process of drying plums to preserve them. Here’s a basic guide on how to make prunes:

Ingredients and Equipment:

• Fresh plums (European plums are typically used for making prunes)
• A sharp knife
• A cutting board
• A food dehydrator or an oven
• A large bowl
• Lemon juice (optional)

Instructions:

1. Choose the Plums: Select ripe, firm plums for the best results. European plums are commonly used for making prunes due to their high sugar content and suitability for drying.
2. Wash and Prep: Wash the plums thoroughly and pat them dry. Remove any stems or leaves.
3. Cut the Plums: Use a sharp knife and a cutting board to cut each plum in half. Remove the pit or stone from the center of the plum.
4. Optional Lemon Juice Bath: Placing the plum halves in a bowl of water with a small amount of lemon juice (about 1 tablespoon of lemon juice per quart of water) can help prevent browning and maintain the plum’s color. This step is optional but can be beneficial if you want to preserve the plum’s appearance.
5. Arrange on Dehydrator Trays or Baking Sheets: If you are using a food dehydrator, arrange the plum halves on the dehydrator trays. Make sure there is some space between each piece for air circulation. If you are using an oven, you can place the plum halves on baking sheets lined with parchment paper or silicone baking mats.
6. Drying Process: In a food dehydrator, follow the manufacturer’s instructions for drying fruit. Typically, you will need to set the temperature to around 135°F (57°C) and allow them to dry for 8-24 hours, depending on the size of the plums and your specific dehydrator model.If using an oven, preheat it to the lowest setting (usually around 140-170°F or 60-75°C). Place the baking sheets with the plum halves in the oven. Keep the oven door slightly ajar to allow moisture to escape. Drying time can vary but may take around 12-24 hours.
7. Check for Doneness: Prunes are ready when they are dried to the desired consistency. They should be pliable but not sticky. You can test by removing a prune from the dehydrator or oven, letting it cool, and checking its texture.
8. Store the Prunes: Once the prunes are dried to your liking, let them cool completely. Store them in an airtight container or airtight bags in a cool, dark place. Prunes will stay good for several months to a year if properly stored.

Homemade prunes are a delicious and natural snack that can also be used in cooking and baking. The drying time can vary, so be patient and monitor the prunes to achieve your desired level of dryness.

How To Use Prunes

Prunes can be a versatile and tasty addition to your diet. Here are various ways you can use prunes:

1. As a Snack:
   • Eat prunes on their own as a healthy and convenient snack. They’re naturally sweet and can satisfy your sweet tooth without added sugars.
2. In Baking:
   • Add chopped prunes to muffins, bread, cookies, and bars. They can enhance the flavor and provide a moist texture to your baked goods.
3. In Oatmeal and Cereal:
   • Mix chopped prunes into your morning oatmeal, cereal, or granola for added natural sweetness, flavor, and fiber.
4. Smoothies:
   • Blend prunes into your smoothies to add natural sweetness, thickness, and fiber. They pair well with fruits like bananas, berries, and apples.
5. Salad Topping:
   • Sprinkle chopped prunes on your salads to add a sweet and chewy element. They can complement greens, nuts, and cheese.
6. Meat and Poultry Dishes:
   • Prunes can be used in savory dishes, such as stews, tagines, and roasts, where they add a rich, sweet, and tangy flavor. They pair especially well with lamb and chicken.
7. Stuffing:
   • Prunes can be a delicious addition to stuffing recipes, particularly for poultry like turkey or chicken.
8. Chutney and Sauce:
   • Make a prune chutney or sauce to serve with meats and cheeses. Combine prunes with spices, vinegar, and sugar for a delightful condiment.
9. Oatmeal Cookies:
   • Bake oatmeal cookies with prunes and other ingredients like nuts, chocolate chips, and spices for a nutritious and satisfying treat.
10. Prune Juice:
    • Prune juice is a common remedy for constipation. Drinking a glass of prune juice can help promote regular bowel movements. You can also dilute it with water if it’s too strong for your taste.
11. Energy Bars:
    • Incorporate prunes into homemade energy bars or protein bars for a natural source of energy and a sweet taste.
12. Prune Puree:
    • You can make prune puree by blending prunes with a little water. Use the puree as a substitute for some or all of the sugar or fat in baking recipes.
13. Smoothie Bowls:
    • Create smoothie bowls with blended prunes as the base. Top them with your favorite fruits, nuts, seeds, and yogurt for a nutritious and filling breakfast.
14. Toppings:
    • Add chopped prunes as a topping for ice cream, yogurt, or pancakes to enhance the flavor and provide a satisfying chewiness.
15. Glazing:
    • Make a glaze for roasted or grilled meats by combining prunes with complementary ingredients like balsamic vinegar, mustard, and herbs.

Remember that prunes are relatively high in fiber, so consuming them in moderation is advisable to avoid digestive discomfort. Also, be sure to drink enough water when eating prunes, as they can have a laxative effect due to their fiber content. Enjoy prunes as a tasty and nutritious addition to your diet, and get creative with how you incorporate them into your meals and snacks.

Substitute for Prunes

If you need a substitute for prunes in a recipe or dish, there are several options depending on the intended purpose of the prunes. Here are some common substitutes for prunes:

1. Dried Apricots: Dried apricots have a similar chewy texture and a sweet, fruity flavor. They can be used as a substitute in recipes where prunes provide sweetness and moisture.
2. Raisins: Raisins are another dried fruit that can work well as a substitute for prunes, especially in baking. They add natural sweetness and chewiness to recipes.
3. Dates: Dates are very sweet and have a chewy texture. They can be used to replace prunes in many recipes, including energy bars, smoothies, and desserts.
4. Figs: Dried figs have a natural sweetness and a slightly nutty flavor. They can be used in place of prunes in recipes like baked goods and savory dishes.
5. Applesauce: Unsweetened applesauce can be used as a substitute for prunes in recipes that require moisture and natural sweetness. It’s often used in baking as a fat or sugar replacement.
6. Bananas: Mashed ripe bananas can provide sweetness and moisture in recipes. They work well in baked goods, such as muffins, pancakes, and quick breads.
7. Dried Cherries: Dried cherries are sweet and tart, making them a suitable substitute for prunes in recipes where a sweet and tangy flavor is desired.
8. Cranberries: Dried cranberries can be used as a substitute for prunes in recipes that require a touch of sweetness and a slightly tart flavor.
9. Peach or Pear Puree: You can make purees from ripe peaches or pears to replace prunes in recipes that require a fruit puree. These purees add moisture and natural sweetness.
10. Golden Syrup or Honey: In recipes where prunes are used for sweetness and moisture, you can use golden syrup or honey as sweeteners and moisture sources.

When selecting a substitute, consider the flavor, sweetness, and texture of the ingredient and how it will complement the overall dish or recipe. Keep in mind that the exact replacement may vary depending on the specific recipe or intended flavor profile, so some experimentation may be necessary.

Where to Buy Prunes

You can buy prunes at a variety of places, including grocery stores, supermarkets, health food stores, and online retailers. Here are some common places where you can purchase prunes:

1. Grocery Stores and Supermarkets: Most conventional grocery stores and supermarkets carry prunes. You can typically find them in the dried fruit section or the baking aisle.
2. Health Food Stores: Many health food stores offer a range of organic and natural products, including prunes. They might have a wider selection of organic and additive-free options.
3. Online Retailers: You can find prunes on popular online retailers like Amazon, Walmart, and other grocery delivery services. Shopping online gives you access to a variety of brands and types of prunes.
4. Farmers’ Markets: Some farmers’ markets may sell homemade or locally sourced dried fruits, including prunes. Check with your local farmers’ market to see if they offer prunes during the appropriate season.
5. Specialty Stores: Specialty food stores or gourmet shops might carry premium or unique varieties of prunes.
6. Bulk Food Stores: Stores that sell items in bulk, where you can scoop out the quantity you need, often have dried fruits, including prunes.

When buying prunes, you can choose from various options, including regular or organic prunes, pitted or unpitted, and different packaging sizes. Read the product labels to ensure you’re getting the type of prunes you want. If you have specific dietary preferences or are looking for prunes without added sugars or preservatives, check the product description or packaging for this information.

Prunes are readily available and easy to find, so you should be able to purchase them at a location that’s convenient for you.

How To Store Prunes

Proper storage is important to maintain the freshness and quality of prunes, whether you’ve bought them in bulk or in a packaged form. Here are some guidelines on how to store prunes:

1. In an Airtight Container:
   • Transfer the prunes to an airtight container, such as a glass or plastic jar with a tight-fitting lid. Make sure the container is clean and dry.
2. Keep Them Dry:
   • Prunes should be stored in a cool, dry place to prevent moisture and humidity from affecting their quality. Excess moisture can lead to mold or spoilage.
3. Store in a Dark Place:
   • Keep the container of prunes in a dark or opaque location to protect them from exposure to light, which can degrade the quality of dried fruits.
4. Label the Container:
   • If you have different types of prunes or want to keep track of their purchase date, consider labeling the container with the contents and date of purchase.
5. Seal the Container:
   • Make sure the airtight container is tightly sealed to prevent air from entering. Oxygen can lead to the deterioration of dried fruits over time.
6. Use a Vacuum Sealer:
   • If you have a vacuum sealer, you can use it to remove excess air from the container, which can further prolong the shelf life of prunes.
7. Refrigeration (Optional):
   • While it’s not necessary, you can store prunes in the refrigerator if you live in a very hot and humid climate. Just make sure they are in an airtight container to prevent them from absorbing any unwanted odors from the fridge.
8. Freezing (Optional):
   • Prunes can be frozen for long-term storage. Pack them in an airtight container or freezer bag, and they can stay good for several months. Freezing prunes can cause some changes in texture, so keep this in mind.
9. Check for Freshness:
   • Periodically check the prunes for any signs of spoilage, such as mold or an off odor. Properly stored prunes can remain good for a year or more.

It’s important to note that prunes are a dried fruit and have a longer shelf life compared to fresh fruits. By following these storage guidelines, you can enjoy their flavor and nutritional benefits for an extended period.

Frequently Asked Questions (FAQs) Prunes