Dried fruit salad

Snack

Item Rating: 69/100

1 serving (50 grams) contains 162 calories, 1.2 grams of protein, 0.2 grams of fat, and 42.5 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		812.5
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		25 mg	1%
Total Carbohydrates		212.5 g	77%
	Dietary Fiber	20 g	71%
	Sugars	162.5 g
protein		6.2 g	12%
Vitamin D		0 mcg	0%
Calcium		100 mg	7%
Iron		3.8 mg	21%
Potassium		1875 mg	39%

* 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: 10 cal (1.2%)

Protein: 24 cal (2.8%)

Carbs: 850 cal (96.0%)

About Dried fruit salad

Dried fruit salad is a mixture of various dehydrated fruits such as raisins, apricots, figs, dates, and cranberries. This dish is commonly associated with Mediterranean and Middle Eastern cuisines, though it is enjoyed globally as a snack or dessert topping. Dried fruits retain most of their original nutrients but are more concentrated in sugars and calories due to the removal of water during the drying process. They are a rich source of dietary fiber, antioxidants, vitamins like vitamin C and vitamin A, and minerals such as potassium, magnesium, and iron. While dried fruit salad is naturally sweet and nutrient-dense, its high calorie content makes portion control important.

Health Benefits

• Rich in dietary fiber, which supports digestive health and prevents constipation.
• Contains antioxidants such as polyphenols, which protect the body against oxidative stress and may reduce inflammation.
• High in potassium, a mineral essential for maintaining healthy blood pressure and electrolyte balance.

Dietary Considerations

Allergens: Contains sulfites (used as preservatives in some dried fruits), nuts (if mixed in preparation)

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-sugar diets, ketogenic diets

Selection and Storage

Store dried fruit salad in an airtight container in a cool, dry place. Refrigeration can extend shelf life but is not mandatory.

Common Questions About Dried fruit salad Nutrition

Is dried fruit salad high in calories?

Yes, dried fruit salad is relatively high in calories due to the concentration of natural sugars during the drying process. On average, a 1-cup serving contains around 300-400 calories, depending on the mix of fruits included.

Can I eat dried fruit salad on a keto diet?

Dried fruit salad is typically not suitable for a keto diet because it is high in carbohydrates, mainly from natural sugars. A 1-cup serving can have 50-70 grams of carbs, far exceeding keto guidelines that typically allow 20-50 grams of net carbs per day.

What are the health benefits of dried fruit salad?

Dried fruit salad provides concentrated nutrients such as dietary fiber, potassium, and antioxidants like polyphenols, which support digestion, heart health, and immune function. However, it is also high in sugar and should be consumed in moderation, especially for those managing blood sugar levels.

How much dried fruit salad should I eat in one serving?

A recommended serving size for dried fruit salad is about 1/4 cup (approximately 30-40 grams). This portion provides a balance of nutrients without excessive calories or sugar intake, especially for snacks or as a topping.

How does dried fruit salad compare to fresh fruit salad?

Dried fruit salad is more calorie-dense and higher in sugar compared to fresh fruit salad because the water content is removed, concentrating the nutrients and sugars. Fresh fruit salad tends to be lower in calories and carbs, with more hydration, making it better for low-calorie or low-carb diets.

Data Sources & Scientific References