Plums and prunes are often thought of as two completely different fruits. While they do have distinct differences, prunes are actually just a variety of plums that have been dried to remove their moisture content. So in essence, a prune is just a dried plum!
What are Plums?
Plums are stone fruits that grow on trees in the genus Prunus. There are many varieties of plums that range in size, color, shape, taste, and uses. Some common types of plums include:
- European plums – usually blue or purple skin with a sweet flavor
- Japanese plums – typically yellow or red skin and juicy flesh
- American plums – medium to large oval shaped plums good for eating fresh
- Damson plums – small, oval shaped plums used for jams and jellies
Plums can have smooth or freckled skin, firm flesh, and a pit in the middle that houses the seed. The taste ranges from tart to very sweet. Plums are harvested in the summer months and are delicious eaten fresh or used in jams, juices, desserts, and savory dishes.
What are Prunes?
Prunes are simply plums that have been dried to remove their moisture. Any type of plum can be used to make prunes, but the most common varieties are European plums like Italian and French prunes. To make prunes, ripe plums are washed, de-stoned, and slowly dried either through sun drying, oven drying, or dehydration until almost all the moisture has been removed.
Compared to fresh plums, prunes are much smaller, chewier, and more concentrated in flavor. They have a deep purple-black skin, sticky flesh, and sweet taste. The drying process also boosts the prune’s nutrition by increasing the natural sugar content and levels of fiber, potassium, and antioxidants. Prunes are shelf-stable and commonly eaten as a snack or used in recipes.
Nutrition Comparison
Both plums and prunes are highly nutritious fruits. Let’s compare the nutrition profiles of a medium raw plum and a dried prune serving:
| Nutrient | Raw Plum (1 plum) | Prune (1/4 cup) |
|---|---|---|
| Calories | 30 | 112 |
| Carbs | 8g | 28g |
| Fiber | 1g | 3g |
| Potassium | 113mg | 372mg |
| Vitamin K | 6% DV | 21% DV |
As you can see, prunes contain much higher levels of nutrients and calories compared to fresh plums due to their condensed format and the removal of water. Prunes are especially high in fiber, potassium, and vitamin K.
Health Benefits
Both plums and prunes offer an array of health benefits:
Plums
- Hydration – Plums have high water content to keep you hydrated.
- Fiber – A medium plum provides 1g of fiber to support digestion.
- Vitamin C – Plums provide 10% DV of immune boosting vitamin C per serving.
- Antioxidants – Plums contain polyphenol antioxidants like chlorogenic acid.
- Low glycemic – The natural sugars in plums have a low glycemic index that won’t spike blood sugar.
Prunes
- Bone health – Prunes provide nutrients like vitamin K, potassium, and boron to support bone density.
- Digestion – Prunes are high in fiber which promotes regularity and healthy digestion.
- Heart health – The potassium in prunes helps control blood pressure.
- Antioxidants – Prunes contain phenolic compounds that act as antioxidants in the body.
- Glucose control – Animal studies suggest prunes may help modulate blood glucose response.
Common Uses
Plums and prunes are very versatile fruits that can be enjoyed in many ways:
Plums
- Eaten raw as a snack or chopped in fruit salads
- Roasted, grilled, or baked into desserts like cobblers and crumbles
- Pureed into jams, jellies, sauces, and condiments like plum chutney
- Juiced or blended into smoothies
- Used to make beverages like plum wine and juice
- Added to savory dishes like duck, pork, or chicken
Prunes
- Eaten as a dried fruit snack
- Added to oatmeal, cereal, yogurt, and parfaits
- Baked into breads, muffins, cakes, cookies, and bars
- Blended into smoothies for added nutrients
- Stewed as a compote or side dish
- Pureed into sauces and used in meat dishes
Key Differences
While plums and prunes share similarities and are closely related, there are some key differences between the two fruits:
- Moisture – Plums are juicy and hydrating while prunes are dried out and chewy.
- Shelf life – Plums are highly perishable while prunes are shelf-stable.
- Nutrition – Prunes are more nutrient dense and concentrated versus the raw plum.
- Flavor – Plums can range from tart to very sweet while prunes have an intensely sweet flavor.
- Uses – Plums work better raw and cooked while prunes are mostly used dried or rehydrated.
- Cost – Plums are typically cheaper to purchase than prunes which undergo processing.
Prune Production
There are several steps involved in turning fresh plums into dried prunes:
- Ripe plums are washed thoroughly and any stems or stones are removed.
- The plums are placed onto drying racks or trays and put into a warm oven or dehydrator for 18-24 hours.
- The dried plums are held at a high temperature to pasteurize them for food safety.
- Prunes may be graded by size, treated with glycerin to prevent stickiness, and inspected for quality.
- Finally, the prunes are packaged into bags or boxes for distribution and sale.
In general, it takes 3-4 pounds of fresh plums to produce 1 pound of prunes. The prune drying process removes around 75% of the plum’s original moisture.
Popular Varieties
Some popular varieties of plums and prunes include:
Plums
- Santa Rosa – sweet, juicy plum good for fresh eating
- Simka – a small European plum good for canning
- Elephant Heart – large heart-shaped reddish plum
- Mariposa – bright red-skinned plum
- Satsuma – firm, dark red flesh plum
Prunes
- Improved French – soft, sweet prune, deep purple skin
- Italian – oval, large prune with purple skin
- Sutter – early ripening prune good for baking
- Tulare Giant – very large prune, mild flavor
- Muir – small, sweet prune good for snacking
There are countless varieties of plums and plums suitable for making prunes. Farmers choose specific cultivars based on their climate and drying needs.
Where to Buy
Fresh plums can be found during summer months at most grocery stores, farmer’s markets, and fruit stands. Imported plums may also be available out of season. To buy:
- Look for plums that are slightly soft with smooth, bright colored skin. Avoid any bruises.
- Ripe plums should give slightly when gently pressed.
- Plan to eat ripe plums within a few days of purchasing.
Dried prunes are available year-round. You can buy bulk prunes or pre-packaged:
- Grocery stores – Look in the dried fruit/snack aisle for prunes in various sizes and quantities.
- Farmers markets – Some growers may sell dried prunes if they have plum orchards.
- Online – Many online stores sell prunes in bulk or specialty packaging.
- Choose prunes that are plump and shiny. Inspect for any signs of mold or damage.
Storage Tips
To properly store plums and prunes:
Plums
- Keep ripe plums refrigerated for up to 5 days.
- Place in a perforated bag in the crisper drawer away from ethylene producing produce.
- Wash just before eating and avoid any bruises when preparing.
Prunes
- Store dried prunes at room temperature in a sealed container for up to 6 months.
- For longer storage, keep prunes in the refrigerator for up to 1 year.
- Prunes can also be frozen for long term storage.
How to Use
Plums and prunes are incredibly versatile fruits that can be used in both sweet and savory applications.
Plums
- Eat plums raw for a snack, in fruit salad, or blended into smoothies.
- Bake plums into crisps, galettes, pies, or incorporate into coffee cakes.
- Grill or roast plums and serve over ice cream, yogurt, or oatmeal.
- Make plum sauce, jam, or jelly using fresh plums.
- Add sliced plums to stuffing, chicken salad, pasta salad, or couscous dishes.
Prunes
- Add prunes to trail mix, granola, cereals, oatmeal or eat as a standalone snack.
- Use prunes in muffins, cakes, breads, cookies to add moisture and sweetness.
- Make prune butter or dip by pureeing prunes with spices and oil.
- Blend prunes into smoothies, sauces, or use to replace oil in baked goods.
- Simmer prunes with savory meats like pork or duck.
Common Questions
Are prunes just older plums?
No, prunes aren’t just older plums. They are made by drying any type of ripe plum to remove the moisture. The drying process causes prunes to shrivel and wrinkle as the moisture leaves. But any plum variety can be made into a prune.
Can you reverse prune back into a plum?
No, once a fresh plum has been dried into a prune there is no way to reverse it back into a plum. The dehydration process causes chemical changes in the fruit’s cell structure and concentrates the flavor. Rehydrating prunes in water will make them plump up again, but won’t revert them back to fresh plums.
Do prunes have more fiber than plums?
Yes, prunes contain significantly more fiber than fresh plums. A 1/4 cup serving of prunes has 3g of fiber, which is 12% of the recommended daily value. A medium plum only has 1g of fiber. The drying process removes water while retaining the plum’s natural fiber and sugar.
Are prunes good for constipation?
Yes, prunes are commonly used as a natural laxative to relieve constipation. Their high fiber and sorbitol content helps add bulk and moisture to stools. Prunes also contain digestive enzymes that support regularity. Starting your day with prune juice or eating a few prunes can help get your digestive system moving.
Conclusion
While plums and prunes may look quite different, they actually come from the same fresh plum fruit. Through the natural process of dehydration, plums transform into nutrient-dense and shelf-stable prunes. Both provide great health benefits and can be used in a variety of recipes. Next time you reach for either a plum or a prune, remember they are closely connected!
