Prunes
Despite being sweet and dried, prunes have a low GI, so they raise blood sugar slowly relative to their sugar content.
FatTonic Facts
Prunes · per serving 5 prunes (40g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 7 | −15.4 |
| Sugar (g) | 15 | −12.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 29 | |
| Carbs (g) | 26 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168162 (Plums, dried (prunes), uncooked), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 40 g): carbs 63.9, sugar 38.1, fiber 7.1, protein 2.2, fat 0.4 g.
What this means for fat-burning
Why this score: glycemic load 7 set it, −15.4 points. Source: USDA FoodData Central, FDC 168162.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Prunes scores 70, rated Good. It scores higher than 45% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does prunes spike insulin?
Glycemic load 7 for 5 prunes (40g); FatTonic Score 70/100 — it supports fat-burning.
Is prunes good for fat loss?
Good (70/100): prunes supports fat-burning.