Prunes glycemic index
Prunes has a glycemic index of 34, which is low. A 60 g serving (about 6 prunes) has a glycemic load of 12 (medium).
Also known as: dried plums
- Serving60 g
- Available carbs34 g
- Fiber4.3 g
- Sugars23 g
- Protein1.3 g
- Calories144 kcal
Serving: about 6 prunes.
What to know
Prunes are low GI thanks to their fiber and sorbitol. A few prunes make a filling snack, but a large handful still adds up to a medium glycemic load.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 28 g | 10 | Low |
| 100 g | 57 g | 19 | Medium |
| 60 g · about 6 prunes | 34 g | 12 | Medium |
| 120 g · double serving | 68 g | 23 | High |
What the studies found
The value of 34 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (29 to 40).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 29 · USA 2000
- 34 · Iran 2009
- 40 · USA 2009
Prunes compared with other fruits
Similar low-GI foods
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Frequently asked questions
Is prunes low glycemic?
Yes. With a GI of 34, prunes is in the low range (55 or less).
What is the glycemic load of prunes?
A 60 g serving (about 6 prunes) has a glycemic load of 12, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat prunes?
With a GI of 34 and a medium glycemic load per serving, prunes can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in prunes?
A 60 g serving has about 38 g of total carbohydrate, including 4.3 g of fiber, leaving 34.1 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 63.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (60 g) | |
|---|---|---|
| Calories | 240 kcal | 144 kcal |
| Carbohydrates | 64 g | 38 g |
| Available carbs | 57 g | 34 g |
| Fiber | 7.1 g | 4.3 g |
| Sugars | 38 g | 23 g |
| Protein | 2.2 g | 1.3 g |
| Fat | 0.4 g | 0.2 g |
Source: USDA FoodData Central, Plums, dried (prunes), uncooked (SR Legacy, FDC 168162). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.