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Dried fruits Calories
Dried fruits
CALORIES
GI
POTASSIUM
FIBER
Dried fruits Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
75g
· 95%
Protein
2.5g
· 3%
Fat
0.7g
· 2%
Fiber
7.5g
Dried fruits Vitamins & Minerals
Vitamins
Vitamin K
17µg · 14% DV
B2
0.12mg · 9% DV
B5
0.45mg · 9% DV
B6
0.13mg · 8% DV
Minerals
Potassium ⭐
750mg · 22% DV
Iron
2mg · 11% DV
Phosphorus
75mg · 11% DV
Magnesium
38mg · 9% DV
Dried fruits Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Dried fruits 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 fruits Contain Allergens?
No known major allergens
Which Diets Is Dried fruits 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 fruits Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
Foods Similar to Dried fruits
Dried fruits — Frequently Asked Questions
Why do dried fruits taste sweeter than fresh fruit?
Most of the water has been removed, so the natural sugars taste more concentrated. That is why a small portion can feel much sweeter and more energy-dense than fresh fruit.
How should dried fruits be stored after opening?
Keep them in an airtight container in a cool, dry, dark place. In warm climates or for longer storage, refrigeration helps preserve quality.
Can dried fruits be frozen?
Yes, most dried fruits freeze well. Use a moisture-proof container, and they are especially easy to use later in oatmeal, yogurt, or baking.
Should dried fruits be washed before eating?
Not always if they are packaged and from a reliable source, but a quick rinse can help if the surface seems dusty or sticky. Dry them well afterward to avoid spoilage.
Can dried fruits help with constipation?
They may help some people because they provide fiber. Drinking enough water matters too, since fiber works best with adequate fluid intake.
Are dried fruits good before a workout?
Often yes, because they are easy to eat and provide quick carbohydrate. Since they are low in fat, they can work as a simple pre-workout snack on their own or paired with yogurt or nuts.
Is it okay to eat dried fruits at night?
Yes, but it is easy to overeat them because they are small and sweet. Pairing them with a protein- or fat-containing food can make the snack feel more balanced and filling.
What foods pair well with dried fruits?
Yogurt, kefir, cheese, and nuts are common pairings. These combinations can make a snack more satisfying and help balance the sweetness.
Is it true that dried fruit is basically just sugar and does not count as fruit?
No, that is misleading. Dried fruit is still fruit, but removing water makes its natural sugar and calories more concentrated, so portion awareness matters more.
Who should be more careful with dried fruits?
People monitoring blood sugar, those prone to dental cavities, and anyone who tends to overeat sweet snacks may need more caution. Their sticky texture can cling to teeth, so drinking water and good oral hygiene are helpful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.