Prune puree & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 30.3 per 100g.
✅ Nutrition data verified · GL 30.3/100g · GI 49.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
Nutrition Profile
Tips for Enjoying It
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Eat Whole, Not Juiced
Whole fruit contains fiber that buffers sugar absorption. Juices remove this fiber, causing a faster glucose spike.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
Better Alternatives
🍎 Olives, pickled, canned or bottled, green
GL 0.3/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Olives, pickled, canned or bottled, green & diabetes →🍎 Avocados, raw, all commercial varieties
GL 0.9/100g — Low GL
Fiber 6.7g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, all commercial varieties & diabetes →🍎 Avocados, raw, California
GL 0.9/100g — Low GL
Fiber 6.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, California & diabetes →🍎 Avocados, raw, Florida
GL 1.1/100g — Low GL
Fiber 5.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, Florida & diabetes →Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 18g | 11.7g | 5.5 | Friendly |
| Standard Serving | 36g | 23.4g | 10.9 | Moderate |
| Restaurant Portion | 72g | 46.9g | 21.8 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
FAQ
What do the numbers say about Prune puree and blood sugar?
Prune puree scores high on the glycemic load scale (30.3). For better blood sugar control, look for alternatives — there's usually a lower-GL option in the same food category.
What GL value does Prune puree carry?
GL = 30.3 per 100g for Prune puree. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Prune puree falls into the High category.
How quickly does Prune puree raise blood sugar?
Blood sugar impact of Prune puree: High. The key factors are its GI (49.1) and available carb content (61.8g/100g), which together produce a GL of 30.3.
Is the GI value accurate?
The GI of 49.1 for Prune puree is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Fruits and Fruit Juices category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Prune puree reduces the glycemic load substantially. At GL 30.3 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 49.1 — subcategory_avg:Fruits and Fruit Juices. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 36.0g) = 30.3 × 36.0 ÷ 100 = 10.9
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 167780. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Prune puree — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/prune-puree/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.