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Red dried fruits Calories
Red dried fruits are rich in antioxidants and fiber.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red dried fruits (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 21.6 g of carbs, 1 g of protein, 0.4 g of fat and 2.3 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Red dried fruits Nutrition Facts
Selected: 1 piece (medium) · 30 g
96
KCAL / 30G
Carbs
21.6g
· 8% DV
Protein
1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 4% · Fat 4%
Red dried fruits nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 2.3 g | 8% |
| 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 Medium Red dried fruits?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 96 kcal |
| 1 piece (small) | 20 g | 64 kcal |
| 2 tablespoon (chopped) | 25 g | 80 kcal |
| 1 serving (medium) | 40 g | 128 kcal |
| 1 piece (large) | 50 g | 160 kcal |
| 1 serving (large) | 60 g | 192 kcal |
| 1 cup (medium) | 80 g | 256 kcal |
| 100 g | 100 g | 320 kcal |
| 1 pack (medium) | 100 g | 320 kcal |
| 1 cup (large) | 120 g | 384 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Red dried fruits
What fruits are included in red dried fruits?
Red dried fruits are fruits with red or reddish-purple flesh or skin that have had most of their water removed. The category may include cranberries, cherries, strawberries, raspberries, or goji berries, so the exact mix depends on the product.
Are red dried fruits sweetened?
Some red dried fruits have added sugar, while others are sweet only from the fruit’s concentrated natural sugars. Tart berries such as cranberries are often sweetened to balance their sharp flavor, so check the ingredient list for the specific product.
How do you rehydrate red dried fruits?
Soak red dried fruits in warm water until they soften, then drain them before use. The time needed varies with the fruit and drying method. You can also soak them directly in juice or add them to a moist dish as it cooks.
Can you use red dried fruits instead of fresh berries in baking?
Yes, red dried fruits can replace fresh berries in many baked goods, but they are sweeter and contain much less water. Chop larger pieces and consider adding a little extra liquid if the batter or dough seems too dry.
Why do red dried fruits have different colors?
Red dried fruits vary in color because the original fruit, ripeness, drying method, and exposure to light or air all affect their appearance. A darker shade alone does not mean the fruit has spoiled; look for mold, an off smell, or unusual dampness.
How should red dried fruits be stored after opening?
Store red dried fruits in a tightly sealed container in a cool, dry, dark place. Keep moisture out to prevent mold and clumping. If your kitchen is warm or humid, refrigerate the opened fruit and let it come to room temperature before serving.
Do red dried fruits need to be washed before eating?
No, red dried fruits in a clean, sealed package usually do not need washing. If they look dusty, rinse them briefly and dry them thoroughly before eating or storing; leaving them damp can encourage spoilage.
Are red dried fruits healthy to eat?
Yes, red dried fruits can be a nutritious addition to meals because they provide fiber and antioxidant compounds. Their water has been removed, making them more concentrated than fresh fruit, and some varieties also contain added sugar.
Do red dried fruits raise blood sugar?
Yes, red dried fruits can raise blood sugar because they contain carbohydrates and concentrated natural sugars; sweetened varieties may add more. If you have diabetes, choose a portion that fits your meal plan and consider pairing it with a source of protein or fat.
Are red dried fruits good in oatmeal and trail mix?
Yes, red dried fruits work well in both oatmeal and trail mix. Add them to oatmeal near the end of cooking for a chewy texture, or combine them with nuts and seeds for a portable snack; their tartness balances richer ingredients.
Red dried fruits Vitamins & Minerals
Vitamins
Vitamin E
0.57mg · 4% DV
B6
0.05mg · 3% DV
B2
0.04mg · 3% DV
B5
0.15mg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
174mg · 5% DV
Manganese
0.08mg · 3% DV
Iron
0.48mg · 3% DV
Sodium
3.6mg · 0% DV
Red dried fruits Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red dried fruits
To burn the 96 calories in 1 piece (medium) (30 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 Red dried fruits?
Red dried fruits are fruits such as cranberries, cherries or strawberries that have had much of their moisture removed. The name can describe different fruits or blends, rather than one fixed recipe or a single place of origin. They are sold as snacks and as ingredients for cooking in many countries.
Their flavour ranges from tart to sweet, and their chewy texture makes them easy to add to porridge, yoghurt, trail mix or baked goods. In North America, dried cranberries are a familiar choice for snacks and salads; other varieties are used similarly around the world. Red dried fruits provide fibre and antioxidants, though they are also concentrated in carbohydrates: 100 g contains 72 g. Check the ingredient list if you want to avoid varieties with added sugar.
How Nutritious Is Red dried fruits?
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 Red 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 Red dried fruits Contain Allergens?
No known major allergens
Which Diets Is Red 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
Red dried fruits Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.