Calories in Prune Juice: Nutritional facts for Prune Juice Types

One hundred grams (3.5 oz) of unsweetened prune juice contains 71 calories.

One kilogram (1,000 g or 35.3 oz) of unsweetened prune juice contains 710 calories.

A 946 mL (32 fl oz) bottle of Sunsweet 100% Prune Juice contains 720 calories. A 163 mL (5.5 fl oz) can of Sunsweet Prune Juice contains 120 calories. A 946 mL (32 fl oz) bottle of Lakewood Organic PURE Prune Juice contains 760 calories. A 946 mL (32 fl oz) bottle of Langers Prune Juice contains 720 calories.

Prune juice provides some health benefits like supporting digestive regularity and improving bone density due to its high concentration of sorbitol and Vitamin K. This beverage, often referred to as "black gold," "nature’s remedy," or "dried plum nectar," is a water extract of dried plums. A list of the health benefits of prune juice are shown below.

• Relieves Constipation: Prune juice contains 6.1 g of sorbitol per 100 g (3.5 oz), which acts as a natural osmotic laxative. A study by Lever E, et al. (2014), "The effect of prunes on stool output, salivary cortisol and the gut microbiota," confirmed that prune products significantly increase stool weight and frequency compared to other fruit fibers.
• Improves Bone Health: The juice is a source of boron and Vitamin K, which are essential for bone mineralization. Research by Hooshmand S, et al. (2011), "Comparative effects of dried plum and dried apple on bone in postmenopausal women," demonstrated that dried plum products can improve bone mineral density.
• Supports Cardiovascular Health: The high potassium content, providing 707 mg per 248 g (8 oz) serving, helps regulate blood pressure. A study by Ahmed T, et al. (2010), "Use of prunes as a control of hypertension," showed that prune juice can significantly lower blood pressure levels.
• Aids in Iron Absorption: Prune juice provides 3.0 mg of iron per 248 g (8 oz) serving, representing 17% of the DV. This helps prevent iron-deficiency anemia and supports healthy oxygen transport in the blood.
• Reduces Oxidative Stress: The juice contains phenolic compounds like neochlorogenic and chlorogenic acids. Research by Stacewicz-Sapuntzakis M. (2013), "Dried plums and their products: composition and health effects," notes that these antioxidants protect cell membranes from free radical damage.
• Lowers Cholesterol Levels: Soluble fiber in the juice helps reduce LDL cholesterol by binding to bile acids.
• Supports Liver Health: Specific compounds in prune juice may reduce harmful enzymes in the liver, according to early animal studies and clinical trials focusing on hepatic function.
• Regulates Appetite: Despite its sugar content, prune juice has a low glycemic index, which can help promote satiety and prevent rapid insulin spikes.

Prune juice has been known to cause some unwanted effects like abdominal bloating and weight gain due to its high sorbitol content and caloric density. A list of the downsides of prune juice are shown below.

• Gastrointestinal Distress: Excessive intake leads to gas, cramping, and diarrhea because sorbitol and fiber pull water into the intestines.
• High Caloric Intake: A single 248 g (8 oz) serving contains 176 calories, which can lead to weight gain if consumed frequently without adjusting total daily energy intake.
• Risk of Acrylamide Exposure: The process of drying plums can create trace amounts of acrylamide, a chemical formed in certain foods during high-heat processing (Stacewicz-Sapuntzakis M, 2013, "Dried plums and their products: composition and health effects").
• Blood Sugar Management: While the glycemic index is low, the juice contains 40.7 g of sugar per 248 g (8 oz) serving, which requires careful monitoring by individuals with diabetes.

Yes, prune juice is good for you because it provides essential minerals like iron and potassium while effectively managing digestive health. Most adults should consume between 120 mL (4 oz) and 240 mL (8 oz) per day to achieve its laxative benefits without experiencing digestive discomfort. The major benefits include the prevention of constipation, the strengthening of bone tissue, and the regulation of blood pressure. It is particularly effective for individuals with slow intestinal transit or those at risk for osteoporosis.

Yes, prune juice is a good source of fiber, containing 2.6 g of dietary fiber per 248 g (8 oz) serving. While this is lower than the 12 g found in a serving of whole prunes, it is significantly higher than apple juice or white grape juice, which provide 0.5 g and 0.2 g of fiber respectively for the same volume. A comparable source of fiber to prune juice is orange juice with pulp, which provides 1.0 g of fiber per 248 g (8 oz).

The calories in prune juice change based on the level of concentration and the inclusion of secondary fruit juices. Pure unsweetened prune juice contains 71 calories per 100 g (3.5 oz), whereas versions labeled "from concentrate" often contain 73 calories per 100 g (3.5 oz) because the reconstitution process can result in a higher density of dissolved solids. Prune juice blends, which mix prune extract with apple or white grape juice, reduce the energy content to 56 calories per 100 g (3.5 oz). Light prune juice varieties, which are diluted with water and sweetened with non-nutritive sweeteners, contain 40 calories per 100 g (3.5 oz).

Yes, prune juice sugar content is higher than most other common fruit juices. Prune juice contains 16.4 g of sugar per 100 g (3.5 oz). In comparison, 100% apple juice contains 10.4 g of sugar, orange juice contains 8.4 g of sugar, and pomegranate juice contains 12.6 g of sugar per 100 g (3.5 oz). Only 100% grape juice approaches this level with 14.8 g of sugar per 100 g (3.5 oz) serving.

The origin of prune juice is tied to the ancient cultivation of the Prunus domestica (European plum), which was first dried by sun exposure in Western Asia and the Mediterranean regions to preserve the fruit for long-distance travel. While the consumption of dried plums (prunes) dates back thousands of years, the commercial production of the liquid extract known as prune juice began in the early 20th century in the United States. In 1932, the California Prune and Apricot Growers Association (now known as Sunsweet) developed a process to boil dried plums in water to create a stable, nutritious juice that retained the fruit's natural laxative properties.

This innovation transformed the fruit from a seasonal dried snack into a convenient health beverage that gained massive popularity during the 1930s and 1940s as a digestive aid. The juice became a staple in hospital diets and senior care due to its effectiveness in managing constipation and its high mineral content. Today, the majority of the world's prune juice is produced in California's Central Valley, where the French Petit d'Agen plum variety is grown specifically for its high sugar content and durability during the drying and juicing process.