Can I eat prunes on keto?

In this article, we are going to discuss and answer the question “Can I eat prunes on keto?”. I will also explain what prunes are, and their nutritional information. I will also show the difference between dates and prunes. There are some needed fruit substitutes in this article. For those struggling with constipation on keto, I will provide some solutions that are keto friendly.

Can I eat prunes on keto?

No, prunes are not keto-friendly. They are high in carbs with just one small prune you would be having 6.07 grams of carbs. 

The small prune you will be having carries so many carbs in them. Remember your weight loss goals when you cut prunes out of your keto diet.

What are prunes?

Prunes are dried plum fruits. When plums are turned into prunes they change. The sweetness is more concentrated and thus it makes the fruit rich in carbs. 

It also makes it rich in fibers. The drying process makes the plums concentrated, chewy and extra sweet compared to the plums before drying. 

What is the nutritional information of prunes?

The nutritional information of prunes in one cup pitted include 418 calories, protein of 3.79  grams, 111 grams of carbs, 0.661 grams of total fat, 12.4 grams of dietary fiber, and 66.3 grams of sugar.

Which are sweeter dates or prunes?

Dates are much sweeter than prunes. They are both sweet and chewy. Both fruits are high in carb content making them not suitable for keto diet followers. Consuming them would put your body out of ketosis because of the number of carbs they provide.

What fruits can I substitute for prunes?

Because prunes are high in carbs and not keto appropriate, you should ditch them. 

Substituting with some fruits with lower carbs content is a way to stay within the safe side of the daily intake of your carbs limit. 

  • Avocado: avocados are fruits that are low in carbs and rich in fiber. They contain about 12.8 grams of carbs and 10 grams of fiber per 150 grams serving.
  • Strawberries are fruits packed with vitamins, especially Vitamin C.  It contains 7.6 grams of carbs per 100 grams serving. It goes down to 5.8 grams of net carbs and 1.8 grams of fiber.
  • Raspberries contain 6.7 net carbs. It is packed with antioxidants like vitamin C.

What are prunes used for?

Prunes are used for people struggling with constipation. Due to the high fiber content in prunes, it helps provide the necessary fiber content. 

Eating six prunes per day will help relieve constipation. It contains 4.2 grams of dietary fiber. However, prune juice does not help with constipation, unlike regular prunes.

What are some keto-friendly fiber sources?

You should get your daily dietary fiber. Dietary fiber supports a healthy gut and intestine. It helps with constipation.  It is hard to get your dietary fiber when you have a carbs limit of 5 % of your macronutrients, this equates to 15 – 20 grams of carbs a day. 

It’s A challenge to get your fiber needs from such a limited fruit intake. So here are some choices that are high in fiber:

  • Avocado contains 13.5 grams of fiber.
  • Chia seeds contain 10 grams of fiber (and are also in carbs less than 3 grams)
  • Pecans 19 halves contain 3 grams of fiber with low net carbs of 1 gram.
  • Almonds contain 3.5 grams per ounce
  • Cauliflower and pumpkin seeds contain 2 grams of fiber
  • Flaxseed has zero carbs! you can get up to 2 grams of fiber per tablespoon. This superfood is the best for keto dieters who struggle with constipation while limiting their fruit intake.

How much fiber should I get per day?

The National Institutes of Health (NIH) recommends 25 to 31 grams of dietary fiber per day. It could be challenging to achieve this number while sticking to your keto diet. 

I provided some keto-friendly food that contains high fiber content. Some contain low carbs and some have no carbs at all. Flaxseed is the best option for those worried about exceeding their carbs limit per day. 

Having no carbs content in these seeds makes them perfect. You can sprinkle them on your food for extra fiber intake.


In this article, we discussed and answered the question “Can I eat prunes on keto?”.  I  also explained what prunes are, and their nutritional information. I  also showed the difference between dates and prunes. There are some needed fruit substitutes in this article. For those struggling with constipation on keto, I  provided some solutions that are keto friendly.


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