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Recommended amount
How many prunes should you eat per day?
The answer depends on the goal. The amount required for the authorised bowel function claim is larger than a usual snack portion.
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Direct answer
How many fruits per day?
The authorised claim on normal bowel function requires approximately 100 grams of prunes daily, which is 8 to 12 fruits depending on calibre. As an ordinary snack the usual portion is smaller, around 30 to 40 grams or 3 to 4 fruits, because 100 grams carries 240 kilocalories and 38 grams of sugars.
Decision data
Two different amounts
Media articles often cite 4 to 6 fruits as a daily recommendation. That is a reasonable everyday portion, but it is not the amount the authorised claim rests on. The distinction matters because it affects how a product may be labelled.
| Purpose | Amount | Energy and sugars |
|---|---|---|
| Condition for the authorised claim | about 100 g · 8–12 fruits | 240 kcal · 38 g sugars |
| Usual snack portion | 30–40 g · 3–4 fruits | 72–96 kcal · 11–15 g sugars |
| Fibre contribution at 100 g | 7.1 g fibre | about 28 % of daily intake |
| Fibre contribution at 40 g | 2.8 g fibre | about 11 % of daily intake |
Direct answer
Why is the amount not the same for everyone?
Prunes are a concentrated source of natural sugar, so 100 grams carries 38 grams of sugars. The authorised claim applies to a healthy adult population. People monitoring sugar intake, as well as children, pregnant women and anyone with a medical condition, should discuss the amount with a doctor or a dietitian.
Reference values
Points to consider
These are general notes rather than medical advice. This site does not give recommendations for individual health situations.
| Situation | Note |
|---|---|
| Monitoring sugar intake | Account for 38 g of sugars per 100 g of product |
| Sudden increase in fibre | A gradual increase is tolerated more easily |
| Children | Whole unpitted fruit carries a choking risk |
| Pregnancy | Discuss the amount with a doctor |
| Medical conditions | Consult a doctor before changing your diet |
The 100 gram daily condition is set by the EFSA authorised claim from 2012. Nutrition values from FoodData Central. This text is not medical advice. EFSA Journal 2012
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