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Dried Fruit Pieces Calories
Rich in vitamins and fiber, natural sweetness, energy source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dried Fruit Pieces (40 g) has 128 calories. That works out to 320 calories per 100 g. It contains 30 g of carbs, 1 g of protein, 0.3 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Dried Fruit Pieces Nutrition Facts
Selected: 1 serving (medium) · 40 g
128
KCAL / 40G
Carbs
30g
· 11% DV
Protein
1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Dried Fruit Pieces nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 3 g | 11% |
| Protein | 1 g | 2% |
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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How Many Calories in 1 Serving of Dried Fruit Pieces?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 128 kcal |
| 1 piece (mini) | 10 g | 32 kcal |
| 1 tablespoon (chopped) | 12 g | 38 kcal |
| 1 slice (thin) | 15 g | 48 kcal |
| 1 serving (small) | 20 g | 64 kcal |
| 1 serving (large) | 60 g | 192 kcal |
| 1 cup (whole) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| 1 pack (jumbo) | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Dried Fruit Pieces
Are dried fruit pieces good for you?
Yes, dried fruit pieces can be a useful source of fiber and make a portable snack. Drying removes water and concentrates the fruit’s sweetness, so they are denser and less hydrating than fresh fruit; pair them with water or yogurt.
Do dried fruit pieces contain added sugar?
Some dried fruit pieces contain added sugar or syrup, while others are simply dried fruit. Their natural sugars taste more concentrated after drying, too. Check the ingredient list to tell whether sugar was added.
How should you store dried fruit pieces?
Keep dried fruit pieces in an airtight container in a cool, dry, dark place. Moisture can make them soft and encourage mold; use a clean, dry utensil when serving and seal the container again promptly.
Can you rehydrate dried fruit pieces?
Yes, dried fruit pieces soften when soaked in warm water. Leave them until they reach the texture you want, then drain them or use the soaking liquid in oatmeal, baking, or a fruit drink.
Can dried fruit pieces be used in baking?
Yes, dried fruit pieces work in muffins, cookies, bread, and trail-style bars. Chop oversized pieces so they distribute evenly; if they are very firm, soak and drain them first to keep the baked result from turning dry.
Can dogs eat dried fruit pieces?
No, don’t give dogs a mixed pack of dried fruit pieces. It may contain raisins, which can cause kidney failure in dogs, and the pieces can also pose a choking risk. Choose a dog-safe treat instead.
Are dried fruit pieces safe for babies?
Whole dried fruit pieces are a choking hazard for babies because they can be chewy and sticky. For a baby who is ready for solids, soften and mash the fruit or cut it into an age-appropriate texture, and supervise eating.
Are dried fruit pieces as nutritious as fresh fruit?
Dried fruit pieces retain fiber and some nutrients, but they are not identical to fresh fruit: drying removes water and concentrates natural sugars. Fresh fruit also provides more water and can be easier to eat in a filling portion.
Do you need to wash dried fruit pieces before eating them?
Usually, no: packaged dried fruit pieces sold ready to eat do not need washing. If they are visibly dusty, rinse only the amount you plan to eat and use it promptly, since added moisture can shorten storage life.
Can dried fruit pieces cause tooth problems?
They can contribute to tooth decay when eaten frequently because their sugars are concentrated and the sticky pieces may cling to teeth. Have them with a meal rather than grazing on them, and brush your teeth regularly.
Dried Fruit Pieces Vitamins & Minerals
Vitamins
B6
0.06mg · 4% DV
Biotin
0.8µg · 3% DV
B5
0.12mg · 2% DV
B2
0.03mg · 2% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
260mg · 8% DV
Manganese
0.08mg · 3% DV
Phosphorus
24mg · 3% DV
Sodium
4mg · 0% DV
Dried Fruit Pieces Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Fruit Pieces
To burn the 128 calories in 1 serving (medium) (40 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 Fruit Pieces?
Dried Fruit Pieces are bite-sized fruit pieces dried to remove much of their moisture. The fruit and cut size vary by product, but drying concentrates the fruit’s sweetness and leaves the pieces pleasantly chewy.
They work as a quick snack, stirred into porridge or yoghurt, mixed with nuts, or added to baked goods. Their nutritional profile is mainly carbohydrates, with natural sweetness and fibre; they provide 7.5 g of fibre per 100 g. Pair a small portion with plain yoghurt or nuts for a more filling snack. If you want to avoid added sweeteners, check the ingredient list, since products can differ.
How Nutritious Is Dried Fruit Pieces?
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 Fruit Pieces 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 Pieces Contain Allergens?
No known major allergens
Which Diets Is Dried Fruit Pieces 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 Pieces Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.