California Prunes are good for your gut, your heart, and even your bones.

California Prunes are big on “no” – like no added sugar, no cholesterol, no sodium, and no fat. And that makes it easy (and smart!) to say “yes” to the tasty fruit. Plus, they offer a sweet, delectable taste that provides a full serving of “yum” at breakfast, lunch, dinner and snack time, too.

prunes on cutting board

Key Benefits


Dried plums are high in plant substances called polyphenols, which include the antioxidants that protect DNA against damage, decrease inflammation and may help prevent cancer.

Blood Sugar Control

Because they are a low-glycemic food, prunes can help maintain healthy blood sugar levels. Prunes contain 3 g of fibre. About half of that is insoluble fibre, which helps speed food through the digestive tract. The other half is slow-moving soluble fibre, which is good for enhancing satiety, lowering cholesterol and regulating blood sugar levels.

Bone Health

Strong, healthy bones are the foundation for lifelong vitality. Nutrients that influence bone health, including boron, potassium and vitamin K, can be found in prunes. Prunes are also rich in phenolic compounds, which may inhibit bone resorption and stimulate bone formation. In a clinical trial with post-menopausal women, researchers found that prunes may help prevent bone loss and preserve bone structure, reducing the risk of osteoporotic fracture.


Numerous studies have looked at the role of dietary fibre in lowering blood cholesterol. Research at the University of California, Davis, demonstrated that men with moderately elevated cholesterol levels experienced a reduction in both total and LDL cholesterol after eating 100 grams (10–12) prunes daily (about 6-7 grams of dietary fibre). An animal study subsequently showed that isolated prune fibre significantly lowered cholesterol and helped establish prunes’ potential to lower serum cholesterol and the risk for heart disease.

Gut Health

A single serving of 4 to 5 California Prunes has 3 grams of soluble and insoluble fibre to help you maintain good digestive health.

No Sugar Added

With only 100 calories per serving (4 to 5 prunes), California Prunes provide a satisfying sweet taste with no added sugar. California Prunes contain naturally-occurring fructose and glucose but almost no sucrose. They also contain sorbitol, a sugar alcohol that has been shown to produce a good medium for the production of desirable intestinal microorganisms.

Heart Health

Prunes are saturated fat free, salt free and sodium free. Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels and reducing the consumption of sodium contributes to the maintenance of normal blood pressure. Prunes are high in potassium, which contributes to normal muscle function and to the maintenance of normal blood pressure as well as being high in vitamin K, which contributes to normal blood clotting and being a source of vitamin B6, which contributes to normal red blood cell formation and normal homocysteine metabolism. 

Brain Health and The Nervous System

Prunes are high in potassium, and a source of vitamin B6 and copper, which contributes to normal functioning of the nervous system and are a source of vitamin B6, which contributes to normal psychological function. Prunes also contain carbohydrate which contribute to the maintenance of normal brain function with a daily intake of 130g of carbohydrate from all sources. 

Body Functioning

Prunes are a source of vitamin B6 which contributes to normal protein and glycogen metabolism and contain copper and are high in potassium which contribute to the normal function of the immune system. They also are a source of manganese which contributes to normal energyyielding metabolism.

Wonders of California Prunes