Benefits of prune & prune juice for weight loss

Eating up to 5 prunes or half a cup of prune juice a day supports weight loss. They control total energy intake, as they reduce hunger with a few calories. Moreover, vitamins, electrolytes, and antioxidants in prunes are involved in fat burn and energy metabolism.

Fiber in prunes controls appetite!

Above all, eating prunes is good for weight loss because they can significantly lower the feeling of hunger and the desire to eat. Eating lots of foods with a high satiating effect is vital for losing weight, and not gaining it back!

Prunes regulate appetite because they’re particularly high in fiber. Actually, they’re among the richest fruits in fiber! They have 7.1 grams of fiber per 100g. This dose is 25% of the Daily Value! Just a small serving of 5 prunes provides 13% of the DV.[1]

Even prune juice is rich in fiber. A cup provides almost 9% of the DV.

Fiber expands in the stomach, taking up a lot of space. Thus, satiating signals are sent to the brain. Also, it slows down digestion. So, we feel full for hours.

People who follow a diet high in fiber have a lower risk of obesity. Unfortunately, most people who follow a modern Western diet fail to consume enough fiber. We need about 28 grams of fiber a day on a 2,000-calorie diet.[2]

Eat high-volume, low-calorie foods to boost your daily fiber intake and lose weight. Most fruits and vegetables are ideal for weight loss, as they’re packed with fiber.

Prunes can help obese people who don’t consume enough fiber to lose weight.[3]

Support good gut health

Moreover, the fiber in prunes supports gut health. Prunes aid in digestion, as they have laxative effects.

Constipation is a common reason for inactivity, which further increases the risk of obesity. Being active is crucial for maintaining a lean body long-term.

For a healthy gut microbiota, you should follow a fiber-rich diet. Gradually increase your fiber intake if you experience stomach disturbances. In this case, better to consume no more than 2–3 prunes a day.


Prunes are also a good dietary source of sorbitol. This sugar alcohol acts as a gentle natural laxative, promoting regular bowel movement.

Prunes have about 14.7 grams of sorbitol per 100g.[4]

Consuming foods high in sorbitol may help lose more body weight.[5]

Besides plums, it is found naturally abundant in dates, apricots, peaches, and apples.

Prunes don’t spike blood sugar

Although prunes are high in sugar, they won’t spike blood sugar. Fiber in prunes slows down the rate of sugar absorption, causing a gradual rise in blood sugar.

Moreover, prunes are rich in fructose, which is a type of sugar that is metabolized lower than glucose.

Furthermore, prunes don’t spike blood sugar because they’re high in phenolic compounds (184 mg per 100g). These compounds delay glucose absorption. 

For all these reasons, prunes have a pretty low glycemic index of 34! Even prune juice has a low glycemic index of 43.[6]

Eating a wide variety of foods with a low glycemic index is good for weight loss, belly fat burning, and maintaining a healthy body weight.[7]

Vitamin K burns belly fat

Also, prunes are good for weight loss due to their high vitamin K content. Prunes have about 60 mcg of vitamin K per 100g. Just 5 prunes provides 25% of the DV. A serving of prune juice provide 7% of the DV.

Vitamin K enhances weight loss and burns body fat. Especially the dangerous belly fat. Also, vitamin K plays a role in glucose metabolism.[8]

Boron in prunes enhances weight loss

Furthermore, prunes are an excellent dietary source of boron. A serving of prunes contains about 3 mg of boron. This is the recommended daily intake.

Boron may promote fat burning, reduce LDL cholesterol and triglyceride levels, improve thyroid metabolism, and reduce the risk of obesity.[9]

11 reasons why prunes are good for weight lossPin

Due to their high boron and vitamin K content, prunes and prune juice are beneficial for children and adolescents. They support bone growth.

Prune juice hydrates the body

Additionally, prunes are pretty high in potassium. They contain 732 mg of potassium per 100g. 5 prunes provide 11% of the DV, while a cup of prune juice provides 20% of the DV.

High levels of potassium may decrease Body Mass Index (BMI), and prevent obesity. A diet rich in potassium is beneficial for weight loss.[10]

Moreover, potassium along with magnesium and calcium are key electrolytes. We have to replenish them daily for a well-hydrated body, which is capable of burning fat. Prune juice hydrates the body because a cup provides:

  • potassium, 20% DV
  • calcium, 3% DV
  • magnesium, 8% DV
  • phosphorus, 9% DV

Prune juice is rich in iron!

Most noteworthy. prune juice is one of the richest foods in iron. A cup provides 16% of the DV.

Iron deficiency is the most prevalent single micronutrient deficiency globally! It has been greatly associated with obesity, as it leads to tiredness.[11]

Fatigue is common in obese people, leading to inactivity, which has negative effects on your weight loss journey.

5 prunes% DVprune juice
(a cup)
% DV
sugar (g)19.176%39.4157%
vitamin K (mcg)3025%8.27%
copper (mg)0.116%0.218%
fiber (g)3.613%2.49%
potassium (mg)36611%66220%
vitamin B6 (mg)0.18%0.540%
riboflavin (mg)0.17%0.213%
manganese (mg)0.27%0.416%
niacin (mg)0.96%1.912%
phosphorus (mg)34.55%609%
magnesium (mg)215%348%
pantothenic acid (mg)0.24%0.35%
iron (mg)0.53%2.816%
calcium (mg)222%303%
zinc (mg)0.22%0.55%
vitamin E (mg)0.21%0.32%
Nutritional value of prunes & prune juice.

According to a study, waist circumference and body mass index (BMI) significantly reduced in patients after treating iron deficiency anemia.[12]

Copper reduces fat mass

Prunes are also rich in copper. 5 prunes provide 16% of the DV, while a cup of prune juice provides18% of the DV. Copper is an essential trace mineral. Its misbalance has been greatly linked to fat accumulation and a high body mass index.

Manganese & obesity

A cup of prune juice provides 16% of the DV of manganese. Obese people tend to have lower levels of manganese than people with a healthy body weight. Normal levels are necessary for reversing obesity and other metabolic dysfunctions. Manganese is a cofactor for several enzymes that control oxidative stress.

B vitamins for energy metabolism

Furthermore, prunes are high in various B vitamins which play a crucial role in protein, fat, and carbohydrate metabolism:

  • vitamin B6: A cup of prune juice provides 40% of the DV.
  • riboflavin: a serving provides 7-13% DV.
  • niacin: a serving provides 6-12% DV.
  • pantothenic acid: 5 prunes provide 4% of the DV.

Antioxidants in prunes promote a lean body

Moreover, prunes and prune juice support a lean body because they’re excellent natural sources of potent antioxidant compounds.

Among others, antioxidants help maintain a healthy body weight, as they fight chronic low-grade inflammation; a common cause of obesity.

Prunes are particularly rich in anthocyanins, containing 116 mg per 100g. These types of flavonoids lower fat mass percentage, as they suppress fat accumulation.[13]

Moreover, anthocyanins modulate the synthesis of certain molecules produced from the fat tissue, which are involved in energy metabolism and appetite, including leptin.

Blueberries are among the richest foods in anthocyanins you can eat daily if you want to lose weight.

Prunes contain small amounts of vitamin C, vitamin E, beta-carotene, lutein and zeaxanthin as well.

Most noteworthy, you should consume prunes and plums with the skin. The skin contains about 20 times more antioxidants than the flesh. Also, ripe fruits tend to have a higher antioxidant content.[14]

How to eat prunes for weight loss?

You can eat prunes as a quick and healthy snack. Most people can even consume them on an empty stomach without experiencing any side effects.

Chopped prunes taste great with seeds and nuts. You can add some corn flakes as well. A handful of this trail mix supports weight loss as it can reduce hunger for a couple of hours and above all, it’s packed with vitamins and electrolytes that enhance fat burning.

Also, you could incorporate prunes into your daily diet routine by adding them to plain Greek yogurt. You could add some granola or muesli as well.

Furthermore, you can add them to your fruit salad or your oatmeal. They can be a great ingredient to your energy bars or smoothies as well.

Benefits of prune & prune juice for weight lossPin

You can use them as a topping for your green salads.

Prunes can also be used in savory dishes like stews or roasted meats. They add a touch of sweetness and depth of flavor. They also taste great cooked with rice.

Drinking prune juice while dieting

The best way to drink prune juice for weight loss is by combining another healthy, nutrient-dense fruit or vegetable juice.

You could combine prune juice with orange juice to get high amounts of vitamin C.

For a super antioxidant-rich beverage, you could combine prune juice with cranberry juice. Both contain potent antioxidant compounds that have huge health benefits when consumed together.

Avoid drinking fruit juices with added sugar, though. Especially when being on a diet.

After all, prune juice has enough sugar to satisfy your sweet tooth. A cup has almost 40 grams of sugar!

How many prunes should I eat per day to lose weight?

Prunes have about 240 calories per 100g. A prune has about 24 calories. So, a medium serving of 5 prunes have only 120 calories. Eating this amount daily as a healthy snack has a beneficial effect on weight loss.

Active people or athletes can eat higher amounts, though, as they have increased energy needs. They can even eat 10 prunes a day.

Can I drink prune juice while dieting?

A cup of prune juice has about 170 calories.

Certainly, you can enjoy a cup a day while dieting. However, it’s preferred to drink half a cup of prune juice per day, as prune juice is rich in sugar. A cup has almost 40 grams of sugar.

The World Health Organization recommends consuming up to 25 grams of added sugar a day. The sugar naturally found in fruit juices is considered “added sugar”.[15]

So, a cup of prune juice provides more sugar than the upper allowed dosage!

On the other hand, half a cup of prune juice has only 85 calories and fewer than 20 grams of sugar.

Moreover, drinking too much prune juice may have side effects, due to its laxative effects.

What’s the best time to consume prunes for a lean body?

At breakfast

Certainly, one of the best times of the day to consume prunes is at breakfast. You can add them to granola or muesli. Also, you can soak them overnight and add them to oatmeal.

A breakfast high in fiber is key for weight loss. It protects us from snacking calorie-dense foods, which can have detrimental effects on your weight loss journey. Most people consume way more calories than they think.

Moreover, antioxidants in prune juice protect the skin, eyes, hair, and nails, from oxidative stress due to air pollution or sun radiation.

Between meals

Another great time to eat prunes is as a healthy snack between meals. They can modulate appetite for a couple of hours.

Avoid consuming prune juice on an empty stomach, though. It’s preferred to drink it with a fiber-rich snack.

Before a high-calorie meal

Also, you eat prunes before a high-calorie meal. They help consume fewer calories in total.

In fact, according to a study, people who ate prunes before a calorie-dense meal consumed fewer total calories in a day! Additionally, they didn’t seek dessert.[16]

As a dessert

Moreover, you could eat prunes for dessert. They can satisfy your sweet tooth with fewer calories than processed products.

After exercise

On the contrary, the worst time of the day to consume prunes is before exercising. Due to their high-fiber content and laxative action, prunes may cause bloating, gas, or stomach disturbance, greatly impairing athletic performance!

Athletes should avoid drinking prune juice before a training session as well. It’s a great post-workout beverage, though. Sugar and antioxidants in prune juice can substantially reduce recovery time.

Benefits of prunes & prune juice for weight loss | InfographicsPin

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