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Dried Fruit Calories
Dried fruits are a source of energy, fiber, and natural sugars.
CALORIES
GI
POTASSIUM
FIBER
Dried Fruit Nutrition Facts
Selected: 100 g
290
KCAL / 100G
Carbs
66g
· 94%
Protein
2.7g
· 4%
Fat
0.6g
· 2%
Fiber
7.5g
Dried Fruit Vitamins & Minerals
Vitamins
B6
0.15mg · 9% DV
B5
0.4mg · 8% DV
Biotin
2µg · 7% DV
B2
0.08mg · 6% DV
Minerals
Potassium ⭐
650mg · 19% DV
Iron
2mg · 11% DV
Phosphorus
75mg · 11% DV
Magnesium
32mg · 8% 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
0.2g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Foods Similar to Dried Fruit
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Nutrition data compiled from USDA FoodData Central and scientific sources.