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Dried Fruit Calories
High in fiber and natural sugars, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Dried Fruit Nutrition Facts
Selected: 100 g
280
KCAL / 100G
Carbs
65g
· 94%
Protein
2.5g
· 4%
Fat
0.7g
· 2%
Fiber
7.5g
Dried Fruit Vitamins & Minerals
Vitamins
B5
0.5mg · 10% DV
B6
0.12mg · 7% DV
B2
0.07mg · 5% DV
B3
0.8mg · 5% DV
Minerals
Potassium ⭐
650mg · 19% DV
Phosphorus
65mg · 9% DV
Magnesium
32mg · 8% DV
Iron
1mg · 6% DV
Dried Fruit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Dried 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 Fruit Contain Allergens?
No known major allergens
Which Diets Is Dried 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 Fruit Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Dried Fruit
Dried Fruit — Frequently Asked Questions
How many calories are in dried fruit?
Dried fruit provides 280 calories per 100 g. The same serving contains 65 g of carbohydrates, 2.5 g of protein, and 0.7 g of fat.
What is the glycemic index of dried fruit, and is it diet-friendly?
Dried fruit has a glycemic index of 55 and provides 7.5 g of fiber per 100 g. It is compatible with vegan, vegetarian, Paleo, Mediterranean, flexitarian, and gluten-free diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.