Carb Counts for Prunes

All dried fruits, including prunes, are high in sugar mostly because they are so concentrated. Prunes are now officially supposed to be called "dried plums" because the growers think they will sell better with the name change.

Carb Profile of Plums

Carbohydrate and Fiber Counts for Prunes

• ½ cup pitted prunes: 49 grams effective (net) carbohydrate plus 6 grams fiber and 209 calories.

• 1 medium prune (about a third of an ounce): 5 grams effective (net) carbohydrate plus 1 gram fiber and 23 calories.

• 1 ounce prunes: 16 grams effective (net) carbohydrate plus 2 grams fiber and 67 calories.

Glycemic Index for Prunes

One study of prunes had an average GI of 29.

More Information about the Glycemic Index

Glycemic Load of Prunes

• ½ cup pitted prunes: 27

• 1 medium prune (about a third of an ounce): 3

• 1 ounce prunes: 9

More Information about the Glycemic Load

Health Benefits of Prunes

Prunes are known for their fiber content, half of which is soluble fiber. Prunes are an excellent source of vitamin K and a good source of potassium. Prunes are also a good source of antioxidant chemicals, which help protect our cells.

More Information About Prunes at Calorie Count Plus.

_Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.