Dates vs Prunes (2025): Nutrition, GI, Constipation, Weight Loss
Dates vs Prunes (2025): Nutrition, Glycemic Index, Constipation Relief, Weight Loss & How to Choose
By Mohammad Abid Hurzuk • • Updated Sep 5, 2025
Quick answer: choose dates for rapid pre-workout energy and natural sweetening; choose prunes for constipation relief, steadier blood sugar (very low GI), and bone support. Below: head-to-head nutrition (per 100 g and per serving), GI, weight-loss tactics, best uses, smart portions, storage, buying guide, and FAQs.
- Constipation? Choose prunes (fiber + sorbitol helps stool frequency/softness).
- Fast energy? Choose dates (readily available carbs + potassium).
- Blood sugar? Prunes have very low GI (~29); dates are low-to-moderate (~42–55). Keep portions modest.
- Weight control? Prunes provide fewer sugars per gram and promote fullness for many people.
- Cooking? Dates bind bars/bites; prunes add moisture and sweet-tart balance in bakes and stews.
Origins & Appearance
Dates (Phoenix dactylifera)
Dates grow on date palms native to the Middle East and North Africa. Popular varieties include Medjool (large, plush, caramel-like) and Deglet Nour (semi-dry, nutty). Dried dates range from amber to deep brown with glossy, slightly sticky skins.
Prunes (Dried European plums)
Prunes are dried Prunus domestica. Major producers include California and Europe. They are near-black, tender, juicy-chewy, and often sold pitted for convenience.
- Color: Dates—golden to chocolate; Prunes—deep purple-black.
- Texture: Dates—dense/sticky; Prunes—soft/juicy-chewy.
- Shape: Dates—elongated; Prunes—plump oval.
Taste & Texture
Dates taste like “nature’s caramel,” with toffee and maple notes. Medjool nearly melts in the mouth; Deglet Nour stays a little firmer for salads/bakes. Prunes are sweet with gentle tang, keeping flavors lively in both sweet and savory dishes.
Rule of thumb: Choose dates when you need indulgent sweetness and binding power; choose prunes when you want moisture, subtle tang, and balance.
Nutrition: Dates vs Prunes (per 100 g & per serving)
Values vary by variety/brand. Use these practical snapshots for shopping and meal planning.
| Nutrient | Dates (100 g) | Prunes (100 g) |
|---|---|---|
| Calories | ~277 kcal | ~240 kcal |
| Total sugars | ~63–66 g | ~38 g |
| Fiber | ~7 g | ~7 g |
| Potassium | ~656 mg | ~732 mg |
| Magnesium | ~54 mg | ~41 mg |
| Vitamin B6 | ~0.25 mg | ~0.21 mg |
| Vitamin K | ~2.7 μg | ~59.5 μg |
Micronutrients that matter
- Potassium: Both support electrolyte balance; prunes edge ahead per 100 g.
- Magnesium: Dates contribute more; helpful for muscle/nerve function.
- Vitamin K (prunes): Key for normal clotting and bone metabolism.
- Boron (prunes): Naturally present; supports bone health in context of a balanced diet.
Digestive Health (Constipation)
Prunes lead for constipation relief due to fiber + sorbitol, a natural sugar alcohol that draws water into stool and promotes movement. Many people report better stool frequency/consistency with a modest daily portion of prunes.
Dates also supply fiber and can help digestive comfort, but they don’t have the same sorbitol effect. If regularity is your main goal, start with prunes and adequate water.
Glycemic Index, Energy & Diabetes
| Fruit | GI (approx.) | What it means |
|---|---|---|
| Dates | ~42 (≈42–55) | Low-to-moderate GI. Great for fast fuel. Mind portions if tracking glucose. |
| Prunes | ~29 (≈29–38) | Very low GI. Steadier energy; generally friendlier for glucose control. |
Pre-workout? 1–2 dates deliver quick carbs + potassium. Desk/evening snack? Prunes give steadier energy and fewer sugars per gram.
Diabetes tip: Pair dried fruit with protein or healthy fat (nuts, yogurt, paneer, peanut butter) to slow absorption. Monitor your personal response.
Weight Management & Portions
Managing calories? Prunes can be easier: fewer sugars/calories per gram than dates, similar fiber, and sorbitol that may increase fullness for some. Many find prunes less “moreish” than super-sweet dates.
- Smart pairing: Combine with protein/fat—almonds, walnuts, seeds, yogurt, or cottage cheese—to boost satiety.
- Portion anchors: 2 Medjool dates or 5 prunes ≈ 120–130 kcal. Build snacks around this anchor.
- Mindful eating: Pre-portion to avoid unplanned handfuls. Keep packs in cool spots to protect texture.
Bone Health & Micronutrients
Prunes stand out for bones: vitamin K, potassium, manganese, and boron together support bone metabolism. Human trials in postmenopausal women suggest daily prunes (~50 g/day) can help reduce bone loss while part of a balanced diet and active lifestyle.
Dates contribute minerals, particularly potassium and magnesium; current human evidence for direct bone benefits is stronger with prunes.
Antioxidants & Healthy Aging
Both fruits provide polyphenols. Dates deliver flavonoids, carotenoids, phenolic acids linked with cardiometabolic support. Prunes are rich in chlorogenic/neochlorogenic acids, associated with oxidative-stress protection.
Practical tip: Rotate both during the week to broaden your antioxidant intake alongside colorful fresh produce.
Best Culinary Uses & Swaps
Top Uses for Dates
- Sweeten smoothies naturally (or make date paste/syrup).
- Bind energy balls with oats, nuts, seeds.
- Stuff with almonds/walnuts/goat cheese/peanut butter.
- Chop into salads and grain bowls for sweet pops.
- Wrap in bacon or roast for party bites.
Top Uses for Prunes
- Puree to replace part of butter/sugar in bakes.
- Add to muffins, cakes, quick breads for tenderness.
- Braise with beef/lamb/chicken (classic tagines, stews).
- Toss over yogurt, oats, or cottage cheese with nuts.
When to swap: dates ↔ prunes
- Energy bars: Use a 50:50 date-prune mix to reduce sugars and keep binding.
- Baking: Replace 25–50% of sugar/fat with prune puree for a softer crumb and fewer calories per slice.
- Salads/pilafs: Dates for sweet pops; prunes for sweet-tart depth.
Smart Servings & 7-Day Snack Plan
| Fruit | Typical Serving | Approx. Calories | Use Case |
|---|---|---|---|
| Medjool dates | 2 pieces (~48 g) | ~130 kcal | Pre-workout or dessert swap |
| Prunes | 5 pieces (~50 g) | ~120 kcal | Mid-afternoon or evening snack |
Mon–Thu
- Mon: 5 prunes + 10 almonds
- Tue: 2 dates + 1 tbsp peanut butter
- Wed: Yogurt bowl + 3 prunes + walnuts
- Thu: 2 dates + roasted chana (30 g)
Fri–Sun
- Fri: Oats with 2 prunes + cinnamon
- Sat: Cottage cheese + 1 chopped date + seeds
- Sun: 3 prunes + green tea; post-workout 1 date
Adjust portions to your calorie/carb targets. If sensitive to blood sugar spikes, pair with protein/fat and space servings through the day.
Buying Guide & Label Tips (India-friendly)
Dates: what to look for
- Variety: Medjool (soft, large), Deglet Nour (semi-dry), Zahidi (value, firm).
- Texture: Plump, glossy; minimal sugar bloom.
- Packs: Airtight clamshells or pouches; check harvest/pack dates.
Prunes: what to look for
- Pitted: Easy snacking; whole may be juicier.
- Moisture: Tender, not leathery; avoid sour/fermented smell.
- Ingredients: Prefer “prunes” only; light potassium sorbate may appear as a preservative.
Label & storage
- Look for FSSAI number and batch/lot codes.
- In warm/humid climates, choose recent cold-stored stock.
- Refrigerate after opening for best texture and shelf life.
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Shelf Life & Storage
| Fruit | Best Storage | Typical Shelf Life |
|---|---|---|
| Dates | Airtight; cool pantry or fridge | 6–12 months pantry; ~12+ months refrigerated |
| Prunes | Airtight; cool pantry or fridge | 6–12 months sealed pantry; up to ~18 months refrigerated |
- Warm climates & bulk buys: Ask for cold-chain maintained lots to preserve softness.
- Revive dryness: Soak 5–10 minutes in warm water or steam briefly before use.
- Freezing: Both freeze well in airtight packs; thaw in fridge.
Pros & Cons at a Glance
Dates — Pros
- Fast natural energy; ideal pre-workout.
- Excellent binder/sweetener in no-bake recipes.
- Rich potassium; indulgent caramel flavor.
Dates — Cons
- Higher sugars/calories per gram vs prunes.
- Easy to overeat—portion mindfully.
Prunes — Pros
- Strong digestive support (fiber + sorbitol).
- Very low GI; steadier energy.
- Bone-health support; higher vitamin K.
- Lower sugars/calories per gram than dates.
Prunes — Cons
- Excess can cause GI discomfort for sensitive individuals.
- Softer texture limits “stuffing/wrapping”.
FAQs (People Also Ask)
Can I eat dates and prunes every day?
Are prunes better than dates for constipation?
Which is better for diabetes—dates or prunes?
Do prunes really help bone density?
Can I substitute prunes for dates in recipes?
How many prunes per day for constipation?
Which dates are best—Medjool or Deglet Nour?
Are dates or prunes low-FODMAP?
This guide is for education only and not medical advice. If you manage blood sugar/kidney issues or use anticoagulants (vitamin-K interactions), consult your clinician for personalized portions.
About the Author
Mohammad Abid Hurzuk is a health content strategist focused on evidence-based nutrition, ingredient sourcing, and practical kitchen applications for Indian and global readers. He also writes about the dates industry and product quality for small businesses and consumers.
Editorial policy: plain-language summaries based on food composition data and human studies. Last updated: Sep 5, 2025.
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