Per 100 Grams — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/prunes

Prunes

CARBS

63.88 g

PROTEINS

2.18 g

FATS

0.38 g

Prunes are high in carbohydrates and have a moderate glycemic index, which may not be ideal for a low-carb diabetes management plan.

Quantity: 100 g

Glycemic Index: 29

Glycemic Load: 18

Fiber: 7.1 g

Key Nutrients: Vitamin K, potassium, and dietary fiber

Health Impact: Prunes have a moderate glycemic index and high carbohydrate content, which can lead to significant blood sugar spikes in individuals with diabetes.

💉 Suggested Bolus

Consider using a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Chia seeds – High in fiber and omega-3 fatty acids, helping to slow digestion and stabilize blood sugar levels.
Flaxseeds – Rich in alpha-linolenic acid and fiber, aiding in blood sugar control.
Tofu – Low in carbohydrates and high in protein, supporting stable blood glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken – High in protein and virtually carb-free, which helps maintain steady glucose levels.
Salmon – Rich in omega-3 fatty acids and protein, supporting overall metabolic health and blood sugar stability.
Eggs – Provide high-quality protein and fats, essential for blood sugar management.

🥄 Smart Substitutes

Avocado – Rich in healthy fats and very low in carbohydrates, helping to stabilize blood sugar levels.
Berries (such as raspberries or blackberries) – Lower in sugar and higher in fiber compared to prunes, which can help minimize blood sugar spikes.
Nuts (like almonds or walnuts) – Provide healthy fats and protein, with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as fats and proteins do not spike blood sugar quickly.
30–60 min: Slow, minimal rise in blood sugar due to high fiber and low carb content of suggested substitutes.
2–3 hr: Stable blood sugar levels due to the slow digestion of fats and fibers.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods rich in fiber, healthy fats, and protein helps in effectively managing blood sugar levels and reducing dependency on insulin.”
— BCDF community member

🧠 Lowering Impact Tip

Consume in moderation and pair with a source of healthy fats or proteins to slow glucose absorption.

🤔 FAQs about Prunes

Can eating prunes help manage my diabetes?

Prunes, while nutritious, are relatively high in sugars and may cause blood sugar spikes. Consider lower-carb, higher-fiber alternatives like berries or nuts.

What are the best snacks for diabetes?

Opt for snacks that are low in carbohydrates and high in protein or healthy fats, such as nuts, seeds, or avocado, to minimize blood sugar fluctuations.

How can I satisfy my sweet tooth in a low-carb way?

Try incorporating naturally low-sugar fruits like berries, or use stevia or erythritol, which do not impact blood sugar levels.

Have a question about Prunes or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.