Falafel
Dolma
Dried Fruit
Dried fruit is fresh fruit that has been naturally dried or dehydrated, making it a sweet, chewy snack often used in baking or eaten alone.
120
1 small handful
(40 grams)
CAL
D
Nutri-Score
Some vitamins and fiber.
Value per 100 grams & per cup (150gr):
300 kcal | 450 kcal
Protein
3 grams | 5 grams
Fats
0.5 grams | 0.75 grams
Carbohydrates
80 grams | 120 grams
Fiber
4 grams | 6 grams
Vitamins & Nutrients
- Potassium: supports heart and muscle function.
- Iron: aids oxygen transport and energy production.
- Vitamin C: Destroyed during drying.
- Antioxidants (Polyphenols): protect cells from oxidative damage.
Satiety and Feelings
Dried fruit offers quick energy from natural sugars and moderate fiber for digestion, but can be calorie-dense and easy to overeat.
What does 100 grams look like?
About 2/3 cup of dried fruit (loosely packed).
What does 2000 | 2500 calories look like?
About 3 to 3 ½ cups (450 to 525 grams / 1.0 to 1.15 lbs)
Types of Dried Fruits (100 grams | 3.5 ounces)
| Dried Fruit | Calories (per 100g) | Notes |
|---|---|---|
| Raisins | ~300 kcal | Sweet and chewy, made from dried grapes; rich in natural sugars and iron. |
| Apricots | ~240 kcal | Bright orange with a tart-sweet flavor; high in vitamin A and potassium. |
| Dates | ~280 kcal | Very sweet and sticky; excellent source of fiber and natural sugars. |
| Figs | ~250 kcal | Soft with tiny crunchy seeds; rich in fiber and calcium. |
| Prunes | ~240 kcal | Dried plums known for digestive benefits and natural sweetness. |
| Goji Berries | ~350 kcal | Small red berries packed with antioxidants and vitamin C. |
Daily Value per 100 grams %
Did you know?
Dried fruit is made by removing water naturally or by dehydration.
The drying process concentrates natural sugars and nutrients.
Popular dried fruits include raisins, apricots, figs, and dates.
Because of the sugar concentration, dried fruit is a calorie-dense snack.
Many dried fruits are treated with sulfites to preserve color and freshness.
Drawbacks ⚠️
High in natural sugars, which may cause blood sugar spikes if eaten in excess.
Calorie dense and easy to overconsume.
May contain added preservatives like sulfites that some people react to.
