Are Dried Prunes Keto?

Stone Fruits
Dried Prunes sticker illustration
KETO VERDICTLIMIT

Dried prunes are not recommended for keto: ~63.3g net carbs per 100g—more than six times that of fresh plums. The drying process concentrates natural sugars, making even a small serving (2–3 prunes, ~20g) deliver ~12.6g net carbs. Best avoided or reserved for rare, micro-portioned use.

Dried prunes are not recommended for keto: ~63.3g net carbs per 100g—more than six times that of fresh plums. The drying process concentrates natural sugars, making even a small serving (2–3 prunes, ~20g) deliver ~12.6g net carbs. Best avoided or reserved for rare, micro-portioned use.

  • Net carbs (100g)63.3g
  • Protein (100g)2.2g
  • Fat (100g)0.4g
  • Keto verdictLimit portions

NUTRITION FACTS

Per 100g (raw)

Net Carbs
63.3g
Total Carbs
63.9g
Fiber
7.1g
Protein
2.2g
Fat
0.4g
Calories
240

Source: USDA FoodData Central

WHY TO LIMIT IT ON KETO

  • High net carbs (~63.3g/100g): incompatible with standard keto macros
  • Concentrated natural sugars from drying process spike blood glucose rapidly
  • Minimal fat content requires pairing with high-fat foods—but carbs still dominate
  • Even small portions (2–3 prunes) deliver significant carbs (~12–13g)
  • High fiber (7.1g/100g) does not offset the extreme carb load
  • Better alternatives exist: fresh berries, small portions of fresh stone fruits

HEALTH BENEFITS

  • Excellent source of dietary fiber—supports digestive regularity
  • High in vitamin K, important for bone health and blood clotting
  • Rich in potassium, beneficial for heart health and blood pressure
  • Contains sorbitol, a natural sugar alcohol that aids digestion
  • Provides antioxidants including phenolic compounds and carotenoids
  • May support bone density due to boron and polyphenol content
  • Natural source of iron, helpful for preventing anemia

PREPARATION SUGGESTIONS

MICRO-PORTION SNACK

Cut one prune into tiny pieces; pair with a handful of almonds and cream-cheese to dilute carb impact. Track macros carefully.

CHOPPED GARNISH

Mince a very small amount and sprinkle over greek-yogurt-full-fat with walnuts for a hint of sweetness.

BRAISED MEAT ACCENT

Add one or two finely chopped prunes to slow-cooked meat dishes for depth of flavor—distribute across multiple servings.

SALAD TOPPING (MINIMAL)

Dice half a prune over a large mixed green salad with feta, nuts, and oil-vinegar dressing.

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