Dried berries

Snack

Item Rating: 68/100

1 serving (40 grams) contains 140 calories, 1.0 grams of protein, 0.5 grams of fat, and 34.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		560
% Daily Value*
Total Fat		2 g	2%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		20 mg	0%
Total Carbohydrates		136 g	49%
	Dietary Fiber	8 g	28%
	Sugars	120 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		2 mg	11%
Potassium		400 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 18 cal (3.1%)

Protein: 16 cal (2.8%)

Carbs: 544 cal (94.1%)

About Dried berries

Dried berries are berries that have undergone a dehydration process to remove moisture, resulting in a concentrated flavor and extended shelf life. Commonly dried berries include cranberries, blueberries, goji berries, and strawberries. These fruits are native to various regions worldwide, such as North America for blueberries and Asia for goji berries, and are staples in many cuisines for snacking, baking, or adding to cereals and salads. Dried berries are nutrient-dense, featuring high levels of dietary fiber, antioxidants, vitamins like C and A, and minerals such as potassium and iron. However, they may contain added sugars depending on the brand, so checking labels is crucial for nutritional accuracy. Their lower water content means they are more calorie-dense than fresh berries but retain most micronutrients, making them a convenient, portable source of nutrition.

Health Benefits

• Rich in dietary fiber, dried berries support digestive health and help regulate blood sugar levels.
• High in antioxidants such as anthocyanins and vitamin C, dried berries may reduce oxidative stress and inflammation in the body.
• Contain potassium, which helps regulate blood pressure and supports cardiovascular health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-sugar diets (if sweetened), low-calorie diets

Selection and Storage

Store dried berries in an airtight container in a cool, dry place for up to several months. Refrigeration can extend their shelf life further. Avoid exposure to moisture to prevent spoilage.

Common Questions About Dried berries Nutrition

Are dried berries high in protein?

Dried berries are not typically high in protein; they generally contain around 1-2 grams of protein per 1-ounce serving (28 grams). They are better known for being rich in fiber, vitamins (like vitamin C and K), and antioxidants than for their protein content.

Can I eat dried berries on a keto diet?

Dried berries are not ideal for a keto diet due to their high carbohydrate content. A 1-ounce serving often contains 18-25 grams of carbohydrates, including natural sugars, which can quickly exceed the daily carb allowance for keto. Fresh berries are usually a better option for low-carb diets.

What are the health benefits of dried berries?

Dried berries are a great source of dietary fiber, antioxidants, and vitamins like vitamin C, which support immune health and skin health. However, they are calorie-dense and often have added sugars, which can be a concern for people monitoring sugar intake or managing diabetes.

How much dried berries should I eat in one serving?

A recommended serving size of dried berries is about 1 ounce (28 grams), which equates to roughly a small handful. This provides fiber, vitamins, and antioxidants without excessive calorie or sugar intake, which can be around 80-120 calories depending on the type of berry and any added sugars.

How do dried berries compare to fresh berries in terms of nutrition?

Dried berries have a more concentrated amount of calories and sugars due to the removal of water, offering 4-5 times more calories per serving compared to fresh berries. They retain fiber and antioxidants but may lose some vitamin C during the drying process. Fresh berries are often the better choice for lower calorie and sugar content.

Data Sources & Scientific References