1 serving (40 grams) contains 120 calories, 1.0 grams of protein, 0.2 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20 mg | 0% | |
| Total Carbohydrates | 120 g | 43% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 96 g | ||
| protein | 4 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 60 mg | 4% | |
| Iron | 2 mg | 11% | |
| Potassium | 800 mg | 17% | |
* 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
Source of Calories
About Dried fruit
Dried fruit consists of fruit with most of its water content removed through methods like sun-drying or dehydration. Originating in ancient times as a preservation method, dried fruit is common in Middle Eastern, Mediterranean, and global cuisines. Popular varieties include raisins, apricots, figs, and dates. Dried fruit is nutrient-dense, containing concentrated amounts of vitamins, minerals, and fiber, but also has higher natural sugar levels compared to fresh fruit due to the dehydration process. Examples include raisins, which are high in potassium, and dried apricots, rich in vitamin A. While dried fruit is a convenient and shelf-stable snack, portion size is key due to its calorie density.
Health Benefits
- Rich in dietary fiber, dried fruit supports digestive health and helps prevent constipation.
- Contains high levels of antioxidants like polyphenols, which can reduce inflammation and support heart health.
- Dried fruits like apricots are high in potassium, which supports healthy blood pressure management.
Dietary Considerations
Selection and Storage
Store dried fruit in an airtight container in a cool, dry place to maintain freshness and prevent moisture absorption.
Common Questions About Dried fruit Nutrition
What is the nutritional content of dried fruit?
Dried fruit is concentrated in calories and sugars due to the removal of water during drying. On average, it provides about 200-250 calories per 1/4 cup, with negligible protein (less than 1-2 grams per serving), but is rich in fiber and vitamins such as vitamin A, C, and potassium. However, some varieties, like dried cranberries, may have added sugars.
Can I eat dried fruit on a keto diet?
Dried fruit is generally not suitable for a keto diet because it is high in carbohydrates. For instance, 1/4 cup of raisins contains about 30-35 grams of carbs, which is too high for typical keto macronutrient limits. If you're on keto, it's best to avoid dried fruit or opt for sugar-free alternatives in moderation.
Are there health benefits or concerns with eating dried fruit?
Dried fruit is a good source of fiber, antioxidants, and essential vitamins such as potassium and magnesium, which can improve digestion and overall health. However, it is also calorie-dense and high in natural or added sugars, which may contribute to weight gain or blood sugar spikes if consumed excessively. Always check the label for added sweeteners or preservatives.
What is the recommended portion size for dried fruit?
A typical serving size for dried fruit is 1/4 cup, which equates to about 40-50 grams. This amount helps you enjoy the nutrients without overconsuming calories or sugars. Pair it with protein or fats, such as nuts or yogurt, to balance blood sugar levels and keep you full longer.
How does dried fruit compare to fresh fruit?
Dried fruit contains similar nutrients to fresh fruit but in a much more concentrated form due to water removal. This means higher calorie and sugar content per serving. For instance, one cup of fresh grapes has about 60 calories, whereas 1/4 cup of raisins (made from grapes) has 120-130 calories. If you’re watching your sugar intake or calorie consumption, fresh fruit is typically a better option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dried fruitUSDA FoodData CentralProvides detailed nutritional composition of various types of dried fruit, including energy, fiber, vitamins, and minerals per serving.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureDiscusses the role of dried fruit in achieving dietary recommendations, including portion sizes and benefits of fruit consumption.
- Impact of dried fruit consumption on diet quality and health: A comprehensive reviewJournal of the Academy of Nutrition and DieteticsExamines the effects of dried fruit on diet quality, nutrient intake, and potential health benefits through peer-reviewed research.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
