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Mixed Dried Fruits Calories
Blend of various dried fruits, source of energy and fiber
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Mixed Dried Fruits (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 312 mg of Potassium covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Mixed Dried Fruits?
Mixed Dried Fruits brings together fruit that has been dried to preserve it; the exact blend varies, often including choices such as raisins, apricots, figs or prunes. Drying fruit is a long-established way of keeping seasonal produce, and mixed blends are sold in many regions.
The pieces are usually chewy, with concentrated sweetness and sometimes a tart edge. Enjoy them by the handful as a snack, stir them into porridge or cereal, or serve them with nuts and cheese. They are mainly a source of carbohydrate and energy, while also providing fibre: 100 g contains 7.5 g. For a more filling snack, pair a modest portion with plain yoghurt or a handful of nuts; check the ingredient list if you prefer a blend without added sugar.
Mixed Dried Fruits Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
75g
· 27% DV
Protein
2.5g
· 5% DV
Fat
0.8g
· 1% DV
Fiber
7.5g
· 27% 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%
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Mixed Dried Fruits Vitamins & Minerals
Vitamins
Vitamin K
17µg · 14% DV
Biotin
2.5µg · 8% DV
B5
0.4mg · 8% DV
Vitamin E
1.2mg · 8% DV
Minerals
Potassium ⭐
780mg · 23% DV
Iron
2mg · 11% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Mixed Dried Fruits?
Nutrient density
Medium
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.
Mixed Dried Fruits Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Dried Fruits
To burn the 320 calories in 100 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.
Is Mixed 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 Mixed Dried Fruits Contain Allergens?
No known major allergens
Which Diets Is Mixed Dried Fruits Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Dried Fruits Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Mixed Dried Fruits
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Frequently Asked Questions About Mixed Dried Fruits
Is mixed dried fruits a healthy snack?
Mixed dried fruits can be a useful source of fiber and convenient energy, but drying concentrates the fruit, making it easy to eat more than intended. Pair a modest portion with yogurt or nuts if you want a more filling snack.
Does mixed dried fruits contain added sugar?
Not always. The fruit’s natural sugars become more concentrated as water is removed, and some mixes also contain sweetened or candied pieces. Check the ingredient list for added sugar, syrup, or candied fruit if you want an unsweetened mix.
How do you eat mixed dried fruits?
Eat mixed dried fruits as a snack or add them to oatmeal, cereal, yogurt, trail mix, or baked goods. Chopping larger pieces helps distribute them through a recipe, while soaking them first makes them softer for porridge or compote.
How should mixed dried fruits be stored after opening?
Keep mixed dried fruits in an airtight container in a cool, dry place away from sunlight. Close the package promptly after serving; discard any pieces that become moldy, damp, or develop an unusual smell.
Should you wash mixed dried fruits before eating them?
Usually not if the package says they are ready to eat. If the fruit looks dusty, rinse only the portion you are about to use and drain it well; putting damp fruit back into storage can encourage spoilage.
Can you freeze mixed dried fruits?
Yes, mixed dried fruits can be frozen in a tightly sealed, moisture-resistant container. Freezing is useful for long-term storage, though the pieces may feel softer after thawing; let only the amount you plan to use come to room temperature.
Can you soak mixed dried fruits overnight?
Yes, soaking mixed dried fruits softens them for oatmeal, baking, or compote. For an overnight soak, cover them with water and keep them refrigerated; drain them before adding to a recipe, and use the softened fruit promptly.
Can mixed dried fruits help with weight loss?
Mixed dried fruits can fit into a weight-loss eating plan, but their concentrated energy makes portions easy to underestimate. Put a small serving in a bowl instead of eating from the bag, and pair it with a filling food such as plain yogurt.
Can people with diabetes eat mixed dried fruits?
People with diabetes can include mixed dried fruits, but their concentrated carbohydrates may raise blood glucose even when the portion looks small. Keep the serving in line with your meal plan, and ask your clinician or dietitian for individualized guidance.
Are mixed dried fruits good before a workout?
Mixed dried fruits can work as a portable pre-workout snack because their carbohydrates provide readily available energy. They are often easier to eat before exercise than a heavy meal; allow time to digest if the fruit’s fiber bothers your stomach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.