Sunsweet Pitted Prunes: Nutrition Facts & Labelgrade B (77/100)
B 77 / 100 — Very low saturated fat, notable sugar load, very low sodium, and substantial fiber.
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Sunsweet Pitted Prunes delivers 1g of protein and 100 calories per 1.5 ONZ (USDA FDC 2010451). Per 100g that’s 2.5g of protein; per oz, 0.7g. The Labelgrade is B (77 / 100): Very low saturated fat, notable sugar load, very low sodium, and substantial fiber.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | D | 54 / 100 | 2.5g per 100g — below the high-protein bar; not the right product for protein hunting |
| Ingredient quality | B+ | 83 / 100 | Short 2-ingredient list, no additive flags |
| Saturated fat load | A+ | 100 / 100 | 0g saturated fat — perfect |
| Sodium load | A+ | 100 / 100 | 0mg sodium — perfect |
| Sugar load | D | 51 / 100 | 15g sugar, no added sugar listed |
| Fiber | B+ | 83 / 100 | 3g per serving — good |
| Overall | B | 77 / 100 | Weighted blend: protein 23% · ingredients 21% · saturated fat 18% · sodium 15% · sugar 15% · fiber 8% |
Whole, unsweetened, and the better for it
The ingredient list is the whole story: pitted California prunes (dried plums), potassium sorbate. That’s a plum with the water removed and a standard mold-preventing preservative — nothing added, nothing coated on. It is the cleanest entry in this dried-fruit cluster, and it’s the reason prunes grade a full tier above the sweetened options.
The contrast is the point. Prunes don’t need added sugar because plums are already sweet; the 15g you see on the label is fruit doing what fruit does once you concentrate it. Craisins, by comparison, have to add sugar — raw cranberries are too tart to eat as a snack — and yogurt raisins bury the fruit under a sugar-and-oil glaze. Same aisle, three very different products. Prunes are the one where “dried fruit” still means just fruit.
What that buys you nutritionally: zero saturated fat, zero sodium, 290mg of potassium (more than a small banana, gram for gram), and 3g of fiber. The only knock the score can fairly land is the sugar load — and even that is the plum’s own, eaten in roughly the form nature packed it.
The fiber-and-sorbitol payoff
Prunes have a functional reputation that, unusually for a “health” food, holds up. It rests on two things working together. The first is fiber: 3g per serving, a real contribution toward the 28g daily target and the kind that adds bulk to digestion. The second is sorbitol — a naturally occurring sugar alcohol that plums carry in much higher amounts than most fruit, and which pulls water into the gut.
Fiber adds bulk; sorbitol softens. That pairing is precisely why prunes are the long-standing, drug-free answer to occasional constipation, and it’s a benefit the raisins and cranberries in this category simply don’t have. Worth knowing on the flip side: the same sorbitol is why a large pile of prunes can cause bloating or a stronger laxative effect than you bargained for. Stick near the 4–5-prune serving and the effect is gentle and useful, not dramatic.
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Sunsweet Pitted Prunes (this product) | 1g | 2.5g | 0.7g | 100 |
| Sun-Maid Vanilla Yogurt Raisins | 0.999g | 3.3g | 0.9g | 120 |
| Ocean Spray Craisins Dried Cranberries | 0g | 0g | 0g | 130 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
Scope
This page covers Sunsweet Pitted Prunes (9 oz/255 g), UPC 802763028891, as represented in USDA Branded Foods FDC 2010451. Sunsweet sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
PITTED CALIFORNIA PRUNES (DRIED PLUMS), POTASSIUM SORBATE (PRESERVATIVE).
Where to buy
Affiliate links — we may earn a commission at no extra cost to you. The Labelgrade score is independent of affiliate relationships. More.
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Quick Facts
Per serving · 1.5 ONZ
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1.5 ONZ) |
|---|---|
| Calories | 100 |
| Protein | 1g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 26g |
| Dietary Fiber | 3g |
| Total Sugars | 15g |
| Sodium | 0mg |
| Cholesterol | 0mg |
| Calcium | 20mg |
| Iron | 0.36mg |
| Potassium | 290mg |
Scope: This page applies specifically to Pitted Prunes (9 oz/255 g) · UPC 802763028891. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Are Sunsweet Pitted Prunes healthy?
For dried fruit, this is the version done right. The ingredient list is dried plums plus a preservative — no added sugar, no oil, no coating. You get 3g of fiber and 290mg of potassium per serving, and the sugar (15g) is the plum's own. The honest caveat is that drying concentrates that sugar into a small handful, so it's a portioned snack, not a free-for-all. It earns a B (77/100).
Why a B and not higher?
Two structural ceilings. Prunes carry almost no protein (1g), which the protein-weighted score penalizes, and 15g of sugar per serving is real even when it's natural — sugar is scored by load, not by source, so concentrated fruit sugar still pulls the sugar dimension to a D. Everything Sunsweet controls is excellent: zero saturated fat, zero sodium, a clean two-item label, and strong fiber. That clean profile is what lifts it to the top of the dried-fruit pack.
Do prunes actually help with digestion and regularity?
This is the one dried fruit where the reputation is earned, and it's the reason to choose prunes over raisins or Craisins. Two things stack: 3g of fiber per serving, and sorbitol — a natural sugar alcohol that plums carry in unusually high amounts and that draws water into the gut. Fiber adds bulk, sorbitol softens. That combination is why prunes are the classic, non-pharmaceutical answer to constipation, and it's a genuine functional benefit the sweetened dried fruits don't offer.
What is a real serving of prunes?
The label serving is 1.5 oz (40g) — roughly 4 to 5 prunes for 100 calories. That is a deliberately small handful, and it matters: dried fruit is easy to overeat because the water is gone, so a generous fistful can quietly be three servings and 45g of sugar. For the regularity benefit, 4–5 is also about the right starting dose; more than that at once can be more laxative effect than you wanted.
What's a higher-protein snack if that's what I'm after?
Prunes are a fiber-and-potassium snack, not a protein one. If protein is the goal, pair them with something that brings it — a small handful of prunes alongside plain Greek yogurt or a few nuts turns a near-zero-protein snack into a balanced one, and the fiber slows the sugar. On its own merits as fruit, though, prunes beat the sweetened options on this site: more fiber than Craisins' added-sugar load and none of the confectionery coating on Sun-Maid's yogurt raisins.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2010451. We re-verify top-traffic pages monthly and update within 7 days when a manufacturer reformulates.