How much fiber is in a prune?
Prunes have 0.7 grams of fiber in 1 prune, pitted (9.5 grams), according to USDA FoodData Central. That is 3% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, prunes have 7.1 grams of fiber.
0.7gof fiber in 1 prune, pitted
3% of a 25 gram day
Fiber in prunes by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 prune, pitted | 9.5g | 0.7g |
| 1 cup, pitted | 174g | 12.4g |
| 100 grams | 100g | 7.1g |
How prunes compare with other fruits
Prunes rank 16 of 17 fruits in this library, by fiber in one serving.
- Medjool dates1.6g
- Grapes1.4g
- Dried figs0.8g
- Prunes0.7g
- Watermelon0.6g
Each bar is one serving: date, 1 medjool date, pitted; grapes, 1 cup; fig, 1 dried fig; prune, 1 prune, pitted; watermelon, 1 cup, diced.
Small fruit, a lot per gram
One pitted prune has 0.7 grams of fiber. Per 100 grams, prunes have 7.1 grams, more than most fresh fruit, because the water is gone.
A few at a time
Five prunes have 3.5 grams of fiber. A cup of pitted prunes has 12.4, about half of a 25 gram day, but that is a lot of dried fruit in one sitting.
More fiber alongside prunes
- Chia seeds: 9.8 grams in 1 ounce (about 2 tablespoons)
- Oatmeal: 4 grams in 1 cup, cooked
- Almonds: 3.5 grams in 1 ounce (about 23 almonds)
Not sure what your daily number should be? The fiber calculator works it out from your age and sex. For a longer list to shop from, see 50 high-fiber foods ranked by fiber.
Questions about fiber in prunes
- How much fiber is in a prune?
- Prunes have 0.7 grams of fiber in 1 prune, pitted, which weighs 9.5 grams. The number comes from USDA FoodData Central.
- Are prunes high in fiber?
- One serving, 1 prune, pitted, has 0.7 grams. That is 3% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Prunes rank 16 of 17 fruits in this library by fiber per serving.
- How much fiber is in 100 grams of prunes?
- 7.1 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, pitted, weighs 174 grams and has 12.4 grams of fiber.
- How many prunes would it take to reach 25 grams of fiber?
- About 35.8, at 0.7 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Plums, dried (prunes), uncooked, retrieved November 5, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.