Introduction

Plums are a popular and well known fruit that can be found all over the world. Likewise, the dried variations of it, prunes, are equally popular yet naturally possess physical and taste differences in it. But does the change in the form of the plum also cause a difference in the nutritional value of the same fruit? 

Depending on the location in the world, the colour and, to an extent, the taste of the plum is different, with colour variations in red, purple, and even green being prevalent worldwide. It is quite a diverse fruit from the genus of Prunus and the family of Rosaceae, which also includes other fruits such as apricots, cherries, and even almonds.¹ Plums have been domesticated for thousands of years, with the earliest record dating all the way back to 470 BC China. Due to its versatility and nutritional value, it has spread 

to other parts of the globe.²  

Prunes, on the other hand, are the dried versions of plums, usually the European domestication, also has been consumed since ancient times and is now mostly produced in California, the United States and France.³

Nutritional differences

Plums and prunes are generally palm sized and contain large quantities of healthy nutritional value and have shown to have positive benefits for the human body, from nourishing the digestive tract to even strengthening the skeletal frame.⁴

However, even if prunes are the dried variations of the plum, there are noticeable differences in nutrients that are present. And though they would still be healthy in moderation, this article will clarify the changes in their individual nutrient component which can be helpful for diet considerations or general knowledge. 

The main and important nutritional components are the sugars, carbohydrates, fibre content, calcium and overall calorie count in plums and prunes.

100 grams of fresh plum would contain: 

• 9.92 grams of total sugars
• 11.4 grams of carbohydrates 
• 1.4 grams of fibre
• 192 kilojoules of energy or 46 calories⁵

On the other hand, 100 grams of dried plums or prunes contain: 

• 38.1 grams of total sugars
• 63.9 grams of carbohydrates
• 7.1 grams of fibre 
• 1010 kilojoules of energy or 240 calories⁶

Both plums and prunes are great sources of vitamins, minerals and electrolytes such as:

• Vitamin A
• Vitamin C
• Vitamin K
• Magnesium
• Potassium
• Calcium

There is a vast difference in specific markers such as fibre, calories and sugars, and their individual benefits can be explained through the change in the components. But to clarify how this drastic change has occurred, the process behind how prunes are created needs to be understood. 

Prunes are created through several steps encompassing days to months, starting off with the harvesting of fresh, plump plums. They are then evaluated and cleaned to make sure they are suitable for the drying and packaging process and, most importantly, for consumption. Plums are then placed in machines called dehydrators, that essentially sucks up the moisture from the fruit over a period of time and leaves behind a thin, frail but nutritious remains of the plum.⁷ Due to the moisture being removed from the plum, the essence of the fruit itself becomes more concentrated, which leads to intensification and hardening. Ultimately, the end product is a sweet, chewy product that has higher levels of sugars, fibres, and calories. 

Health benefits

Vitamins

Both plums and prunes have a wide variety of health benefits. Plums, like any fruit, contain different levels of vitamins, with higher concentrations of vitamins A and C being present. According to the American Academy of Ophthalmology, vitamin A plays a pivotal role in eyesight and deficiency in it can cause night blindness.⁸ Vitamin C supports cellular functions during an immune response and overall strengthens the immune system.⁹  Along with these, vitamins A and C are important for many other benefits for the human body. 

Antioxidants

Furthermore, plums are a great source of antioxidants. Antioxidants are substances that are found in fruits and vegetables and are important for the prevention of diseases such as cancer and neurological and cardiovascular conditions, amongst others. When food is digested, the body goes through various processes and on a molecular level, it results in the release of harmful substances called free radicals. These free radicals can also enter the body through exposure of radiation or tobacco smoke. When these free radicals are present in large numbers, they start to puts an oxidative stress on the body's functional abilities which leads to the start of various diseases.^10,11 Antioxidants on the other hand protect our body against these free radicals by preventing the tissue damage and disturbance of the body’s regulatory functions.¹⁰ 

Calcium

Despite being higher in sugar and calorie count, prunes also have multiple health benefits. Both plums and prunes contain calcium, but prunes have nearly 7 times the quantity. 

• 100 grams of plum contains:
  • 6 milligrams of calcium⁵
• 100 grams of prunes
  • 43 milligrams of calcium⁶

Calcium is a major mineral that is essential for bone health. Calcium goes through multiple processes in our body to maintain the integrity and density of the bones, and deficiency of it can cause individuals to be at risk of bone-related conditions such as osteoporosis. Women who are postmenopausal are especially more at risk of osteoporosis, and would benefit with an increased calcium intake in their diet to preserve bone strength.¹² 

Potassium 

Potassium is another mineral and electrolyte that helps maintain functions such as muscle contractions, nerve conductions and cardiovascular related regulations. 

• 100 grams of plums contain
  • 157 milligrams of potassium⁵
• 100 grams of prunes contain
  • 732 milligrams of potassium⁶

According to the American Health Association, a diet containing healthy quantities of potassium is important to regulate high blood pressure due to its linkage with sodium and lessening the effect of it.¹³

Magnesium

Magnesium, which is another mineral and an electrolyte that is also quite important for maintaining body functions similar to potassium.  

• 100 grams of plums contain
  • 7 milligrams of magnesium⁵
• 100 grams of prunes contain
  • 41 milligrams of magnesium⁶

Like potassium it plays a role in the blood pressure and evidence has shown that a magnesium rich diet would help regulate blood pressure.¹⁴ Magnesium also helps promote bone health and strengthening as it works in the absorption of calcium and vitamin D into our body.¹⁵ The Bone Health and Osteoporosis Foundation states that individuals with higher magnesium intake are less likely to have bone fractures and osteoporosis.¹⁶

Fibre

Both plums and prunes are excellent for promoting a healthy digestive tract due to the large concentration of fibre. Fibre allows the stools to be formed in a larger size while softening it, so when a food has larger quantities of it, it causes an effect similar to a laxative. 

The daily recommended amount of fibre for an adult is 25-30 grams.¹⁷ Unfortunately, when this amount is not met consistently, it leads to hardening of stool and, eventually, constipation. Plums and prunes contain 1.4 grams and 7.1 grams of fibre respectively hence why it is a common home remedy to help relieve constipation.^{5 6} Prunes also have shown to be a more effective alternative to a bulk-forming laxative such as psyllium.¹⁸ Apart from relieving constipation, they are also excellent for regulating bowel habits, especially in individuals who have infrequent bowel movements.¹⁹ 

Weight loss

From the weight loss perspective, fruits are excellent alternatives to help with weight and diet management. Individuals with a sweet tooth who find it difficult to stay away from desserts can substitute their cravings with plums or prunes in moderation. It will satisfy the desire while at the same time maintaining the calorie count in lower numbers, as plums and prunes both have lower calories compared to desserts such as chocolates or cakes. 

Considerations for specific dietary needs

Individuals who have special diets, such as vegans, might struggle with getting the required daily calcium levels to preserve bone strength. The demographic that needs more calcium-rich foods can consider prunes and plums as additions to their diet to help reach the recommended requirement. 

Diabetics need to keep a close eye on their sugar levels, which means a healthy diet needs to be maintained. Both prunes and plums are excellent foods for diabetics to consume in moderation as they contain low sugars and are low glycemic index foods. Due to their relatively lower sugar levels, they do not cause a spike in blood glucose or insulin.²⁰

Practical usage and culinary applications

In terms of consumption, plums and prunes can be eaten or prepared using many creative methods. 

Plums in a fresh, raw form would preserve and utilise their nutritional values. The most common usages are related to having plums in their maximum fresh state, such as: 

• Salads 
• Juices

Alternative popular methods of cooking plums include:

• Baked
  • Pies, tarts, cakes
• Pudding
• Sauces

The nutritional value may vary depending on the method of cooking and the overall dish. 

Prunes already are a cooked variation of a fresh plum, but likewise it can also be used in many different ways. As mentioned for plums, prunes can be eaten just as it is for all the nutritional gains that were listed. But for alternative possibilities, they can be mixed with grains and oats for creation of energy balls or trail mixes that can be used for quick healthy snacks to give energy along a hike, exercise or work. 

Summary

Plum and prunes, like any fruit, are excellent healthy choices. They are packed with many vitamins, such as A and C, have large amounts of fibre and antioxidants, and are relatively low in calories. All of this encompasses a tiny but delicious fruit that can benefit the body in multiple ways, from digestion to bone strengthening to even protection and prevention of medical conditions such as cancer. There are many methods of preparing and cooking them, and through experimentation,, even more can be found that suit individual needs. With every food or drink, moderation is key, so consume plums or prunes to the required caloric and nutritional requirements.