Fruit

How much fiber is in prunes?

Prunes have 3 g of fiber per 5 prunes (42 g). That is 11% of the 28 g daily value and a good amount for a fruit. Per 100 g it works out to 7.1 g, which rank 16 of 39 fruits in the FiberUp database. About 50% of that fiber is soluble and 50% insoluble. It would take 9 servings to reach the 25 g adequate intake for women and 13 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

per 5 prunes

7.1g

per 100 g

11%

daily value

#16of 39

fruits

Soluble vs insoluble

Soluble 1.5g 50% Insoluble 1.5g 50%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About prunes and fiber

Five prunes give 3 grams of fiber, half of it soluble, and they also carry sorbitol, which is why they are used for regularity. That sorbitol is also what makes them high FODMAP.

Counts toward plant diversityHigh FODMAP at this serving

How prunes compares to other fruits

Per typical serving. The highest fruit in the database is raspberries at 8 g.

Food	Serving	Fiber	Per 100 g	% DV
Banana	1 medium	3.1 g	2.6 g	11%
Orange	1 medium	3.1 g	2.4 g	11%
Guava	1 fruit	3 g	5.5 g	11%
Strawberries	1 cup	3 g	2 g	11%
Prunes	5 prunes	3 g	7.1 g	11%
Cherries	1 cup	2.9 g	2.1 g	10%
Fresh Figs	2 medium	2.9 g	2.9 g	10%

All 39 fruits ranked by fiber

Servings to reach a daily goal

9×

servings of prunes to reach 25 g, the adequate intake for adult women

13×

servings of prunes to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for prunes

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Plums, dried (prunes), uncooked	6.3 g	–	–
Plums, dried (prunes), stewed, with added sugar	3.8 g	–	–
Plums, dried (prunes), stewed, without added sugar	3.1 g	–	–

Frequently asked questions

How much fiber is in prunes?

5 prunes of prunes, about 42 grams, contains 3 grams of dietary fiber. That is 7.1 grams of fiber per 100 grams and 11% of the 28 gram daily value.

Are prunes high in fiber?

Prunes are a good source at 3 g per serving, ranking 16 of 39 fruits in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in prunes soluble or insoluble?

About 50% of the fiber in prunes is soluble (1.5 g) and 50% is insoluble (1.5 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of prunes would reach a daily fiber goal?

It would take about 9 servings to reach 25 g (the adequate intake for adult women) and 13 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.