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Dried alonya fruit Calories
A concentrated dried fruit rich in fiber and polyphenols
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
30 gram (medium) of Dried alonya fruit (30 g) has 98 calories. That works out to 325 calories per 100 g. It contains 23.6 g of carbs, 1.3 g of protein, 0.5 g of fat and 5.1 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Dried alonya fruit Nutrition Facts
Selected: 30 gram (medium) · 30 g
98
KCAL / 30G
Carbs
23.6g
· 9% DV
Protein
1.3g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 5% · Fat 4%
Dried alonya fruit nutrition facts table · 30 gram (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 23.6 g | 9% |
| Fiber | 5.1 g | 18% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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Dried alonya fruit Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (small) | 10 g | 33 kcal |
| 15 g | 15 g | 49 kcal |
| 2 tablespoon (medium) | 20 g | 65 kcal |
| 1 ounce (medium) | 28 g | 91 kcal |
| 30 g | 30 g | 98 kcal |
| 0.25 cup (quarter) | 30 g | 98 kcal |
| 50 g | 50 g | 163 kcal |
| ½ cup (half) | 60 g | 195 kcal |
| 100 g | 100 g | 325 kcal |
| 1 cup (whole) | 120 g | 390 kcal |
Calculated from 325 calories per 100 g.
Frequently Asked Questions About Dried alonya fruit
How do you eat dried alonya fruit?
Dried alonya fruit can be eaten as a snack or stirred into oatmeal, yogurt, or cereal. If the pieces feel too firm, soak only the amount you plan to eat until it softens, then drain it.
Can you make tea with dried alonya fruit?
Yes, dried alonya fruit can be steeped in hot water to make a fruit infusion. Add the fruit to hot water and strain it or leave the pieces in the cup; the drink is not a treatment for illness.
How do you soften dried alonya fruit?
Soak dried alonya fruit in clean water until it reaches the texture you prefer, then drain it. Use the softened fruit promptly, or refrigerate it if you are not eating it right away.
Can dried alonya fruit be used in baking?
Yes, chopped dried alonya fruit can go into muffins, cookies, bread, or homemade snack bars. If it is very dry, soften and drain it first so it does not draw moisture from the batter.
Does dried alonya fruit need to be washed?
Usually, dried alonya fruit does not need washing before eating. If you choose to rinse it, wash only the portion you will use and eat it promptly, since moisture can make dried fruit spoil faster.
How should you store dried alonya fruit after opening?
Keep dried alonya fruit in a tightly sealed container in a cool, dry place, away from sunlight and moisture. Discard it if you notice mold, an unusual smell, or dampness.
Can you add dried alonya fruit to smoothies?
Yes, dried alonya fruit can be blended into a smoothie. Soak it first if your blender struggles with firm pieces, or blend it with enough liquid to help it break down evenly.
Is dried alonya fruit the same as fresh alonya fruit?
No, dried alonya fruit has had much of its water removed, so it is denser and chewier than fresh fruit. It can replace fresh fruit in some recipes, but the texture and moisture of the dish will change.
Can people with diabetes eat dried alonya fruit?
People with diabetes may be able to include dried alonya fruit, but dried fruit concentrates carbohydrate into a smaller volume. Because suitable portions depend on glucose targets and medication, ask your doctor or dietitian for individual guidance.
What happens if you eat too much dried alonya fruit?
Eating a large amount of dried alonya fruit may cause bloating or looser bowel movements in some people, partly because it is rich in fiber. Start with a modest amount and drink fluids as usual.
Dried alonya fruit Vitamins & Minerals
Vitamins
Vitamin C
4.5mg · 5% DV
Vitamin K
4.2µg · 4% DV
Vitamin E
0.45mg · 3% DV
B6
0.04mg · 2% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.17mg · 7% DV
Potassium ⭐
186mg · 5% DV
Phosphorus
27mg · 4% DV
Sodium
2.4mg · 0% DV
Dried alonya fruit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried alonya fruit
To burn the 98 calories in 30 gram (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dried alonya fruit?
Dried alonya fruit is made by removing moisture from the fruit, leaving a concentrated, chewy bite. Its flavour is typically sweet-tart, with a more pronounced fruitiness than fresh fruit. It can be eaten on its own as a snack or stirred into porridge, cereal and yoghurt; chopped pieces also work well in baking or trail mixes. Since it is dried, a little can add plenty of flavour to a bowl or recipe.
It is a carbohydrate-rich dried fruit that also provides fibre: the supplied figures list 17 g per 100 g. Pair it with plain yoghurt or unsalted nuts for a more filling snack, or use a small amount to add sweetness and texture to breakfast.
How Nutritious Is Dried alonya fruit?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dried alonya fruit Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dried alonya fruit Contain Allergens?
No known major allergens
Which Diets Is Dried alonya fruit Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dried alonya fruit Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.