Prunes vs Raisins: Calories and Nutrition Compared (2026)

Raisins have higher protein at 3.3 g compared to prunes at 2.2 g. Prunes are lower in calories with 240 calories versus 299 calories in raisins.

Prunes and raisins are both popular dried fruits, each offering unique nutritional benefits. This comparison highlights their differences in calories, protein, carbohydrates, and other nutrients.

What Is the Difference Between Prunes and Raisins?

Prunes are dried plums, known for their sweetness and high fiber content. They are often consumed for digestive health benefits. Raisins are dried grapes, typically sweet and chewy, and are commonly used in various dishes or eaten as a snack. They are rich in natural sugars.

Prunes vs Raisins: Nutrition Side by Side

The following table provides a side-by-side comparison of prunes and raisins based on their nutritional content.

Nutrient (per 100 g)	Prunes (dried plums)	Raisins (seedless)
Calories	240 kcal	299 kcal
Protein	2.2 g	3.3 g
Carbs	63.9 g	79.3 g
Sugar	38.1 g	65.2 g
Fat	0.4 g	0.3 g
Fiber	7.1 g	4.5 g
Sodium	2 mg	26 mg

Which Is Better, Prunes or Raisins?

For weight loss: Prunes contain 240 calories, which is lower than the 299 calories found in raisins, making prunes a better choice for weight loss.

For muscle and protein: Raisins provide more protein at 3.3 g compared to prunes, which have 2.2 g of protein.

For low-carb or low-sugar: Prunes have 63.9 g of carbohydrates and 38.1 g of sugar, while raisins have higher values at 79.3 g of carbohydrates and 65.2 g of sugar.

How to Track Prunes and Raisins Accurately

It's easy to misjudge portion sizes and macros when consuming dried fruits, as they are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on per-100g servings. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, prunes or raisins?

Raisins have more protein at 3.3 g, while prunes contain 2.2 g of protein.

Which has fewer calories, prunes or raisins?

Prunes have fewer calories at 240, compared to 299 calories in raisins.

What is the fiber content in prunes?

Prunes contain 7.1 g of fiber per 100 g.

What is the sugar content in raisins?

Raisins have 65.2 g of sugar per 100 g.

How much fat is in prunes?

Prunes contain 0.4 g of fat per 100 g.

What is the sodium content in raisins?

Raisins contain 26 mg of sodium per 100 g.

Key Takeaways

• Prunes have 240 calories per 100 g.
• Raisins have 299 calories per 100 g.
• Prunes contain 2.2 g of protein.
• Raisins contain 3.3 g of protein.
• Prunes have 63.9 g of carbohydrates.
• Raisins have 79.3 g of carbohydrates.