Dates vs Prunes

In exploring the world of dried fruits, you may often come across two highly nutritious options: dates and prunes. Though they may appear similar at first glance, especially in their dried forms, these fruits have distinct origins, flavors, and nutritional profiles that set them apart. Dates are sweet fruits from the date palm tree and are known for their rich caramel-like taste while prunes, which are dried plums, offer a deeper, slightly tart flavor and a texture that’s chewier than that of dates.

Your understanding of dates and prunes is enhanced by recognizing their unique health benefits. Dates are packed with energy, fibers, vitamins, and minerals such as potassium and magnesium, making them a great option for a quick energy boost. Prunes, on the other hand, are celebrated for their fiber content which aids in digestion and they also boast vitamins and minerals, including vitamin A and potassium, useful for bone health and vision.

When choosing between dates and prunes, consider not only their taste and culinary uses but also how their nutritional values align with your dietary needs. Dates are often used as natural sweeteners in various recipes due to their high natural sugar content, whereas prunes can be a functional ingredient supporting digestive health. Both fruits offer versatility in the kitchen and can be a delicious part of your diet whether consumed on their own, added to baked goods, or used in savory dishes.

Origins and Types

Exploring the origins and types of dates and prunes offers insights into their unique histories and the diversity within these fruits you enjoy.

Date Palm Tree and Cultivation

The date palm tree, indigenous to the Middle East, Asia, and North Africa, is where you find sweet dates. This resilient tree has been cultivated for thousands of years, yielding fruit that’s a staple in regional diets. You’ll come across several types of dates, but the Medjool and Deglet Noor varieties stand out. Medjool dates are larger, softer, and sweeter, often referred to as the ‘king of dates,’ while Deglet Noor dates are smaller, firmer, and have a more subtle sweetness.

  • Medjool Dates: Larger, soft, sweet.
  • Deglet Noor Dates: Smaller, firmer, more subtle in sweetness.

European Plum and Its Varietals

On the other hand, prunes come from the European plum, particularly the cultivar ‘Prunus domestica.’ They have been grown across Europe and later introduced to California, which is now a leading producer. When dried, these plums are what you’re familiar with as prunes. Unlike the numerous varietals of Asian or Japanese plums, the European plum doesn’t pride itself on varietal diversity when it comes to prunes. Instead, much of the prune production focuses on specific cultivars suited for drying, which have high sugar content and a specific texture that prevents them from becoming too hard when dried.

Nutritional Comparison

In comparing the nutritional profiles of dates and prunes, you’ll find distinct differences in their macro and micronutrient compositions as well as their vitamins and minerals content.

Macro and Micronutrients

Prunes and dates both serve as nutritious options, each offering an array of essential nutrients. Prunes tend to have a lower calorie count and carbohydrate content, making them a lighter option compared to dates. However, dates provide a higher amount of sugar and fiber. Prunes are renowned for their fiber content as well, which is crucial for digestive health.

  • Calories: Prunes have fewer calories per serving compared to dates.
  • Carbohydrates: Dates are higher in sugars and total carbohydrates.
  • Fiber: Both fruits are high in fiber, though prunes are generally more recognized for their fiber content.
  • Protein: Minor differences exist, with prunes containing slightly more protein.

Vitamins and Minerals Content

Prunes and dates are packed with vitamins and minerals that are essential for your health, though their concentrations differ.

Vitamin B6PresentPresent
Vitamin KMuch HigherPresent
Vitamin ASignificantly HigherLower
Phenolic Acid (Antioxidants)RichPresent

Prunes are notably richer in Vitamin K and Vitamin A, both vital for maintaining good health. They also contain higher amounts of iron and potassium. Dates, while lower in these vitamins and minerals, are no slouch and still provide these nutrients along with others like copper and magnesium, which are important for bone health and metabolic processes. It’s important to note that the exact quantities vary based on the type of dates or prunes and their preparation.

Through their nutrient profiles, both dates and prunes contribute essential nutrients beneficial for maintaining your overall health.

Health Benefits

Difference Between prunes and dates

Exploring the nutritional profiles and health benefits of dates and prunes, you’ll find that both are a powerhouse of nutrients that support various aspects of your health, particularly digestive health, blood sugar management, bone health, and heart health.

Digestive Health

Dates and prunes are both rich in dietary fiber, which is essential for maintaining a healthy digestive system. Prunes, often hailed as a natural laxative, can alleviate constipation and regularize bowel movements. This is due to their high sorbitol and fiber content. Dates, although less potent than prunes, still contribute to digestive health by preventing constipation and promoting regular bowel movement.

Blood Sugar Management

The fiber in dates and prunes also plays a crucial role in blood sugar management. By slowing digestion, it helps prevent blood sugar spikes after meals. Dates have a relatively high natural sugar content, yet their fiber ensures a more balanced blood sugar response. Prunes, on the other hand, have a lower glycemic index, making them an excellent choice for maintaining steady blood sugar levels.

Bone Health

For bone health, prunes are an exceptional choice as they contain an abundance of nutrients like potassium, calcium and vitamin K, essential for bone density and growth. Dates also contribute to bone health, offering significant amounts of calcium and phosphorus, minerals that are vital for strengthening bones and teeth.

Heart Health

Both dates and prunes benefit heart health due to their fiber, which is known to aid in lowering blood cholesterol levels—an important factor in reducing the risk of heart disease. Prunes have an added advantage, boasting high levels of potassium, which helps in controlling blood pressure and thus supporting heart function. The presence of antioxidants known as carotenoids in dates can also play a role in maintaining a healthy heart by reducing oxidative stress.

Culinary Uses

In your kitchen, both dates and prunes can elevate your culinary creations, offering distinct flavors and textures suitable for a variety of dishes.

Baking and Desserts

Dates are renowned for their sweetness and caramel-like flavor, making them a perfect addition to your baking recipes. You can use dates in desserts, where they not only impart sweetness but also a rich, honeyed taste that can substitute for brown sugar or honey. Here’s how you can use them:

  • Chopped dates can be added to cake batters for additional moisture and natural sweetness.
  • Date paste is an excellent sweetener for cookies and can be used as a filling for sweet pies.

Prunes, on the other hand, possess a deep sweetness and are less sugary than dates but with notes of a subtly tangy aftertaste. They’re a wonderful ingredient for your dessert recipes due to their unique flavor profile and soft texture:

  • Insert prune puree into your baked goods to reduce fat content while retaining moisture.
  • Diced prunes work well in fruitcakes or as a topping for ice cream and custards.

Savory Applications

While prunes and dates are staples for sweets, don’t overlook their use in savory dishes. Dates add a natural sweetness, which can be an interesting counterpoint in savory recipes:

  • Incorporating dates into stuffed meat or poultry dishes adds a balancing sweetness to the savory flavors.
  • A date chutney or sauce pairs nicely with curries and other spiced dishes.

Prunes have a flavor profile that complements savory notes, especially in meat dishes. Their natural sorbitol content helps tenderize meats and enhances moisture:

  • Prunes can be used in stews or tagines to add depth to the dish.
  • Try them in stuffing for poultry, or chop them into a salsa for a tangy twist.

In each of these culinary uses, whether with dates or prunes, you bring distinct, nuanced flavors to your cooking and baking adventures, enhancing not just the taste but also the nutritional profile of your foods.

Physical Characteristics

When you compare dates and prunes, you’ll notice distinct differences in their physical characteristics that impact your sensory experience.


Dates have an elongated, cylindrical shape with a shiny, smooth surface that ranges in color from golden brown to deep amber. Upon closer examination, you might find a thin, elongated pit inside if they haven’t been pitted.

Prunes, on the other hand, are generally plump and rounded before drying but become more wrinkled and shrunken in appearance when dehydrated. The color of prunes is typically a dark, purplish-brown which contrasts with the lighter shades of dates.


The texture of dates is notably chewy and sticky, which is a result of their high sugar content combining both glucose and fructose. This provides a very sweet flavor and a dense, fibrous bite.

Prunes have a chewy texture as well, but it’s typically less sticky compared to dates. They tend to be softer and somewhat more tender, offering a slightly less sweet taste that’s rich and somewhat tart, owing to its different balance of natural sugars.

Consumer Considerations

How Many Dates Can a Diabetic Eat WITHOUT Glucose Spike?

When selecting dates or prunes, you should be aware of their shelf life and storage requirements to ensure you’re consuming a healthy snack that maintains its quality and flavor.

Shelf Life

Dates have a remarkable shelf life, lasting anywhere from several months to a year depending on how they are processed and stored. Because of their lower moisture content and natural sugar, dates act as a preservative which aids in their longevity. In contrast, prunes, although also having a long shelf life, may not last quite as long as dates due to their higher water activity levels.

  • Dates: Up to 1 year when stored properly.
  • Prunes: Several months, but check for signs of spoilage after that period.


Proper storage of dried fruit is critical in maintaining their quality and extending their shelf life.

  • Dates:
    • Keep in a cool, dry place away from direct sunlight.
    • For longer storage, refrigerating in an airtight container is recommended.
  • Prunes:
    • Store in a cool, dry, and dark environment to minimize the loss of vitamins caused by exposure to light.
    • Refrigeration can help extend their shelf life.

Remember, the sugar content in both dates and prunes acts as a natural preservative, which aids in keeping them a healthy snack option for longer periods. However, be mindful of the sugar content if you are tracking your dietary sugar intake.

Other Uses and Variations

In exploring dates and prunes beyond snacking, you’ll find that they can significantly diversify your culinary experiences through their alternative forms and as ingredients in various dishes. These fruits, often favored for their health benefits like high fiber content, play a role in both sweet and savory recipes, beverages, and as dietary staples.

Alternative Forms

Dates come in various forms that you can utilize in your kitchen:

  • Medjool: Large and sweet, commonly eaten on their own.
  • Deglet Noor: Slightly firmer, ideal for baking.
  • Pitted Dates: Convenient for immediate use in recipes.

Prunes are often found as:

  • Dried Prunes: The most common form, used as a snack or in recipes.
  • Prune Juice: Known for its high sorbitol content, aiding digestion.

Both dates and prunes are available in forms such as chopped or paste, which can be used in energy bars or blended into smoothies.

Substitutes and Complementary Foods

In recipes, dates and prunes can be substituted with:

  • Raisins: When a less sweet, chewier texture is desired.
  • Figs or Apricots: To vary sweetness and flavor, often in baked goods.

They complement nuts well, enhancing flavor and offering varied textures. Together, they add a burst of nutrition and are a staple in trail mixes.

For health-oriented cooking, you can incorporate dates or prunes for their dietary fiber, which supports digestion. Their natural sweetness also means you can reduce added sugars in recipes. Due to their nutritional profiles, these fruits are examined for roles in reducing risks of conditions like cancer and inflammation.

By blending dates or prunes into juice or mixing with other ingredients, you can create diverse taste experiences. Remember that prunes offer a distinctively rich taste, typically in a golden yellow to deep brown color, while dates offer a caramel-like sweetness and a softer texture, ideal for sweetening naturally.


When evaluating dates and prunes, consider both fruits as nutritious additions to your diet, each offering a distinct profile. Prunes, the dried version of plums, tend to be richer in certain minerals and vitamins. For example, they provide more calcium and potassium, beneficial for bone and heart health. They also boast a lower glycemic index, making them potentially more suitable if you’re managing blood sugar levels.

Dates, on the other hand, are appreciated for their natural sweetness and chewy texture. They’re a good source of fiber, which aids in digestion, and they contain more folate and selenium. These nutrients are key for reproductive health and combating oxidative stress, respectively.

PotassiumGood amountHigher
Glycemic IndexHigherLower
Vitamins A & KLowerHigher

Your preference between these two dried fruits might also come down to taste and texture. Dates are sweeter and have a sticky texture, making them a favorite in various sweet dishes. Prunes are less sweet and have a softer, more yielding texture, which can be a delightful contrast in savory meals or as a standalone snack.

In terms of health benefits, both can support a balanced diet. Prunes can aid in maintaining regular bowel movements, while dates can provide a quick energy boost due to their higher sugar content.

Ultimately, your choice between dates and prunes can depend on your specific nutritional needs, taste preferences, and how you plan to incorporate them into your meals. Including a variety of dried fruits like dates and prunes ensures a broader intake of nutrients to support your overall health.

Frequently Asked Questions

The Top 6 Questions We’re Asked About Prunes

In this section, you’ll find specific answers to common questions about the differences in nutrition and health benefits between dates and prunes, their use in recipes, and their comparative effects on digestion.

What are the caloric differences between dates and prunes?

Dates are higher in calories than prunes. For every 100 grams, dates offer approximately 277 calories, while prunes provide about 240 calories.

What are the health benefits of consuming dates compared to prunes?

Dates are rich in fiber, antioxidants, and potassium, making them beneficial for heart health and digestion. Prunes, on the other hand, are known for their high vitamin K content and ability to support bone health.

Which is better for constipation relief, dates or prunes?

Prunes are often preferred for constipation relief due to their high sorbitol content, which has a natural laxative effect. Dates also contain fiber that can help, but prunes are more effective in this regard.

Can prunes be effectively used as a substitute for dates in recipes?

Prunes can substitute for dates in recipes to reduce sugar content and add moisture. However, prunes have a tangier flavor and may affect the taste profile of the dish.

How do the nutritional profiles of dates and prunes compare to that of figs?

Figs, like dates and prunes, are high in fiber but have a lower calorie count than dates and a similar calorie count to prunes. Figs also contain calcium, which is higher than in both dates and prunes.

Do dates have a similar laxative effect as prunes?

Dates have a milder laxative effect compared to prunes due to lower levels of sorbitol. However, their high fiber content still promotes digestive health.

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Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
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