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Are Prunes Keto-Friendly?

Prune on a kitchen counter

The ketogenic diet is a world of high fats, moderate proteins, and minimal carbohydrates.

In such a regime, where does a carbohydrate-rich fruit like the humble prune stand? The question 'Are Prunes Keto-Friendly?' is an intriguing one.

While prunes bring a host of health benefits, their compatibility with a ketogenic diet is questionable due to their high carbohydrate content.

This article takes a deep dive into the carbohydrate content of prunes, their effects on a keto diet, and viable keto-compatible alternatives.

Let's delve into the sweet, yet potentially ketosis-disrupting world of prunes.


  • Prunes, due to their high carbohydrate content, are generally not compatible with a ketogenic diet.
  • Despite their health benefits, including dietary fiber, potassium, and antioxidants, prunes can disrupt ketosis if consumed.
  • Exploring keto-friendly alternatives like berries, tart cherries, and avocados can provide similar health benefits without the high carbs.

Are Prunes Keto-Friendly?

As we delve into this question, let's remember that the ketogenic diet primarily relies on a low-carb, high-fat macronutrient distribution. So, where does that leave our sweet and nutritious prunes?

Prunes are a rich source of fiber, antioxidants, and minerals, which contribute to their many health benefits. However, from a ketogenic standpoint, the carbohydrate content of prunes becomes a significant factor. Prunes contain a substantial 56.78g of net carbohydrates per 100g serving. That's a hefty carb count!

In the context of a keto diet, where the daily carb limit can range from 20 to 50 grams depending on your personal macros, a serving of prunes could easily max out or even exceed your daily allowance. This means you would be hard-pressed to maintain your body in the state of ketosis, where it primarily burns fats for energy instead of carbs.

So, with the macro composition in mind, the answer is straightforward. Despite their nutritional benefits, prunes are not considered keto-friendly due to their high carbohydrate content. This doesn't make prunes a 'bad' food - far from it. However, they don't align with the macronutrient requirements of a traditional ketogenic diet.

Can Prunes be Incorporated into a Strict Keto Diet?

In a strict ketogenic diet, every single carb counts. This diet aims to minimize carb intake dramatically to push the body into a state of ketosis, where it burns fat for fuel. Given this, the high carbohydrate content of prunes makes it hard to incorporate them into a strict keto diet without disrupting this delicate balance.

Prunes contain around 56.78g net carbohydrates per 100g serving. To put that into perspective, someone following a strict keto diet aims to consume only 20-50g of carbs per day. Eating just a few prunes could easily tip you over this limit and potentially kick your body out of ketosis.

If you're following a strict keto diet, tracking your macronutrient intake becomes crucial. Many apps and tools can help you monitor your daily carb intake, allowing you to plan your meals and snacks accordingly. By keeping a close eye on your macros, you can avoid foods that could potentially disrupt your ketosis, like prunes.

Delving into the Carbohydrate Content of Prunes

When we talk about prunes, or any other food in the context of a ketogenic diet, it's all about their carbohydrate content. And when it comes to prunes, their carbohydrate content is substantial.

Prunes contain approximately 56.78g of net carbohydrates per 100g serving. To clarify, net carbs are the total carbohydrates in a food minus the dietary fiber. This is an important concept for those on a ketogenic diet because fiber is a carbohydrate that your body cannot digest. Therefore, it does not raise your blood sugar levels or affect ketosis. So, the focus on a ketogenic diet is not just on the total carbs, but on the net carbs.

Now, let's put that into real-world terms. Imagine you're enjoying a serving of prunes - let's say three medium prunes, which weigh approximately 40g. This would translate to about 22.71g of net carbohydrates - and that's from just three prunes!

As you can see, even small servings of prunes can carry a hefty carb load, which could potentially disrupt ketosis for those following a ketogenic diet. This is why it's essential to be mindful of serving sizes, especially with high-carb foods like prunes.

Nutritional Snapshot of Prunes

Prunes are packed with a plethora of nutrients that provide numerous health benefits. In every 100g sample of prunes, the most abundant nutrient is carbohydrates, with net carbs accounting for 56.78g and the overall carbohydrate content being 63.88g. This makes prunes a great source of energy.

Besides the high energy content, prunes also contain a significant amount of dietary fiber (7.1g per 100g), which is essential for proper digestion and can help keep your digestive system healthy. On the other hand, prunes contain very little total fats (0.38g), making them a low-fat food.

In terms of protein, prunes offer a modest amount of 2.18g per 100g. Despite this seemingly small amount, it is important to note that prunes are not typically seen as a protein source, so any amount contributes to your overall daily protein intake.

Prunes also contain a good amount of vitamins and minerals. One of the standout micronutrients in prunes is Potassium (732.0mg), which is essential for heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function. They also offer a good supply of Magnesium (41.0mg) and Calcium (43.0mg), both of which are important for bone health.

When it comes to vitamins, prunes deliver a variety of them. Vitamin A (39.0ug) and Beta-carotene (394.0ug), a form of Vitamin A, are both present in prunes. These nutrients are essential for eye health and immune function. Other notable vitamins include Vitamin B-6, Vitamin C, Vitamin E, and Vitamin K1, all of which contribute to overall health in myriad ways, from boosting immunity to promoting skin health.

Additionally, prunes contain small amounts of essential trace minerals like Copper, Iron, Phosphorus, Selenium, and Zinc. These play vital roles in everything from red blood cell production to immune function and DNA synthesis.

Nutrient NameAmount and Unit per 100g
Net Carbs56.78g
Carbohydrate, by difference63.88g
Fiber, total dietary7.1g
Total fats0.38g
Sodium, Na2.0mg
Potassium, K732.0mg
Magnesium, Mg41.0mg
Calcium, Ca43.0mg
Vitamin A39.0ug
Vitamin B-60.2mg
Vitamin C, total ascorbic acid0.6mg
Vitamin E (alpha-tocopherol)0.43mg
Vitamin K159.5ug
Copper, Cu0.28mg
Iron, Fe0.93mg
Phosphorus, P69.0mg
Selenium, Se0.3ug
Zinc, Zn0.44mg
Cryptoxanthin, beta93.0ug
Lutein + zeaxanthin148.0ug
Folate, total4.0ug
Choline, total10.1mg
Fatty acids, total saturated0.09g
Fatty acids, total monounsaturated0.05g
Fatty acids, total polyunsaturated0.06g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Prunes on a Keto Diet

When considering the health implications of incorporating prunes into a ketogenic diet, it's important to acknowledge two seemingly opposing facts: prunes are packed with health benefits, yet their high carbohydrate content makes them a challenge for maintaining ketosis.

Prunes are a rich source of dietary fiber, which can aid digestion and provide a sense of fullness, potentially aiding in appetite control. They also contain notable amounts of potassium, which may help manage blood pressure, and they're a great source of antioxidants, which can combat harmful free radicals in the body. Prunes also contain a type of sugar alcohol called sorbitol, which has a laxative effect and can help alleviate constipation.

However, when it comes to a ketogenic diet, the same attributes that make prunes a healthful food also present challenges. The high fiber content contributes to its total carbohydrate count. Although fiber is a type of carbohydrate that doesn't affect blood sugar levels and is subtracted to calculate net carbs, the remaining sugar content in prunes is still significant. Consuming prunes can easily put you over your daily carb limit, potentially disrupting the state of ketosis.

It's a delicate balance to strike: how do you incorporate the health benefits of prunes into a keto diet without jeopardizing your state of ketosis? It's a question that deserves careful consideration, and ultimately, it may require seeking keto-friendly alternatives that offer similar health benefits with fewer carbohydrates.

Avoiding Prunes in Your Keto Meal Plan

When pursuing a ketogenic lifestyle, avoiding high-carb foods like prunes becomes a necessary practice. But how can you navigate this, especially if you have a liking for these sweet fruits?

Firstly, it's essential to keep a keen eye on the ingredients of the food you eat. Prunes or prune juice concentrate may be hidden in processed foods, sauces, or dressings. Reading food labels can provide a lot of insight into what's entering your body and help you avoid any unwanted carbs.

Secondly, plan your meals. Meal planning isn't just for the super-organized among us. It can be a valuable tool when trying to stick to a strict diet like keto. Knowing what you'll eat in advance eliminates the chance of accidentally consuming hidden carbs.

But, what if you're craving prunes? It's only natural to have cravings, especially if you're transitioning to a keto diet. While eating an actual prune may not be the most keto-friendly choice, you can explore alternatives that mimic the sweet and slightly tangy flavor profile of prunes. Some low-carb berries, for instance, could do the trick when used in moderation.

It's also crucial to remember that a ketogenic diet isn't just about limiting carbs, but also about consuming enough fats and proteins. So, while you're avoiding prunes, make sure to fill up on plenty of keto-friendly foods that can keep your macros balanced and your body in ketosis.

Avoiding prunes on a keto diet might seem a little challenging, especially if you're a fan of their sweet, rich flavor. However, with mindful eating practices and some creativity, it's entirely possible to navigate your keto journey prune-free.

Keto-Compatible Alternatives for Prunes

While prunes may not fit the low-carb bill for a ketogenic diet, there are several other fruits that are lower in carbohydrates and can serve as satisfying alternatives. Let's explore a few of them.

  • Berries are a fantastic keto-friendly alternative to prunes. They are lower in carbs and can add a sweet flavor to your diet without disrupting ketosis. For instance, raspberries and blackberries have 5.4g and 5.9g of net carbs per 100g, respectively, considerably lower than the 56.78g in prunes.
  • Cherries, particularly tart cherries, are another alternative. While they have a slightly higher carb count than berries, at around 12g net carbs per 100g, they are still much lower than prunes. Tart cherries also have the added benefit of being rich in antioxidants like anthocyanins, which have been linked to several health benefits.
  • For instance, you can use raspberries or blackberries as a sweet topping for keto-friendly Greek yogurt. Tart cherries can be used in a homemade keto-friendly smoothie, and avocados can be used to make a creamy, chocolatey keto-friendly dessert.

Remember, while these alternatives have lower carbohydrate contents than prunes, it's still important to monitor portion sizes to maintain a state of ketosis. Also, while these fruits may not offer the same nutritional profile as prunes, they each have their unique health benefits and can contribute to a balanced, keto-friendly diet.

Concluding Thoughts on Prunes and Keto

Despite possessing several health benefits, such as being rich in dietary fiber, potassium, and antioxidants, prunes' high carbohydrate content makes them unsuitable for a strict keto diet. They contain approximately 56.78g of net carbohydrates per 100g serving, which far exceeds the daily carb limit set by most keto diets. Consequently, including prunes in your diet could potentially disrupt your state of ketosis.

Yet, the absence of prunes from your keto diet doesn't mean you have to forgo sweetness or the associated health benefits. Alternatives like berries, tart cherries, and avocados can be just as satisfying and healthier from a keto perspective. Not only are they lower in carbs, but they also bring their unique health benefits to the table.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Prunes are not generally considered keto-friendly due to their high carbohydrate content. They contain approximately 56.78g of net carbohydrates per 100g serving, which far exceeds the daily carb limit set by most keto diets.

Yes. Whether consumed fresh, dried, or as a juice, prunes will have a high carbohydrate content due to their natural sugar content. This makes them generally unsuitable for a ketogenic diet.