Dates vs Prunes (2025): Nutrition, Glycemic Index, Constipation Relief & Weight Loss
Confused between dates and prunes and wondering which is healthier? This in-depth 2025 guide compares dates vs prunes nutrition, glycemic index, digestive benefits, weight-loss suitability, diabetes impact, ideal servings, and everyday uses — using clear, evidence-based explanations.
Whether you are managing constipation, controlling blood sugar, or choosing a natural sweetener, this article helps you decide which dried fruit suits your body and lifestyle.
- Choose prunes for constipation relief, low glycemic impact, and bone health.
- Choose dates for fast energy, natural sweetness, and pre-workout fuel.
- For weight control and diabetes, portion size matters more than the fruit.
What Are Dates and Prunes?
Dates
Dates are the dried fruit of the Phoenix dactylifera palm, traditionally grown in the Middle East and North Africa. Popular varieties include Medjool (soft, caramel-like) and Deglet Nour (semi-dry and nutty).
Prunes
Prunes are dried European plums (Prunus domestica), commonly produced in California and parts of Europe. They are dark, tender, and naturally rich in digestive-supporting compounds.
Dates vs Prunes Nutrition (Per 100 g)
| Nutrient | Dates | Prunes |
|---|---|---|
| Calories | ~277 kcal | ~240 kcal |
| Total Sugars | ~63–66 g | ~38 g |
| Dietary Fiber | ~7 g | ~7 g |
| Potassium | ~656 mg | ~732 mg |
| Vitamin K | Low | High |
Key takeaway: Dates are more calorie-dense and sugar-rich, while prunes deliver similar fiber with fewer sugars and a stronger micronutrient profile for bones and digestion.
Constipation Relief: Dates vs Prunes
Prunes are widely regarded as the best natural food for constipation. Their effectiveness comes from a combination of fiber and sorbitol, which helps soften stool and stimulate bowel movement.
Dates also support digestion through fiber but lack sorbitol, making them gentler and less effective for chronic constipation.
Recommended intake: 3–5 prunes per day with adequate water.
Glycemic Index & Diabetes Suitability
- Prunes: Very low GI (~29), suitable for stable blood sugar.
- Dates: Low to moderate GI (~42–55), best consumed in small portions.
For people with diabetes or insulin resistance, prunes are generally easier to fit into meal plans. Dates can still be enjoyed occasionally when paired with protein or fats.
Weight Loss: Which Is Better?
When eaten mindfully, both fruits can fit into a weight-loss diet. However, prunes are usually more filling per calorie and less likely to trigger overeating due to their lower sweetness intensity.
Dates are best used strategically — such as before workouts — rather than as unrestricted snacks.
Best Uses for Dates and Prunes
Use Dates When You Need:
- Natural sweetener for smoothies and desserts
- Quick energy before exercise
- Binding ingredient in energy bars
Use Prunes When You Need:
- Digestive regularity
- Lower sugar snacking
- Moisture in baked goods
Storage & Shelf Life
Store both dates and prunes in airtight containers. In warm or humid climates, refrigeration significantly extends freshness and prevents fermentation.
FAQs
Are prunes better than dates for constipation?
Yes. Prunes are clinically proven to improve bowel regularity.
Can I eat dates every day?
Yes, in moderation. Limit to 1–2 Medjool dates per day.
Which is better for diabetics?
Prunes, due to their lower glycemic impact.
About the Author
Mohammad Abid Hurzuk writes evidence-based content on nutrition, dried fruits, and the global dates industry, combining health research with practical sourcing and consumption insights.
Last updated: September 2025
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