Freeze dried fruit

Snack

Item Rating: 68/100

1 serving (30 grams) contains 120 calories, 1.0 grams of protein, 0.5 grams of fat, and 28.0 grams of carbohydrates.

Nutrition Information

1 cup (120g)

Calories		480
% 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		112 g	40%
	Dietary Fiber	12 g	42%
	Sugars	96 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		2 mg	11%
Potassium		1200 mg	25%

* 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 (3.7%)

Protein: 16 cal (3.3%)

Carbs: 448 cal (92.9%)

About Freeze dried fruit

Freeze-dried fruit is created by removing moisture from fresh fruit through a low-temperature dehydration process. This preservation method, originating in the mid-20th century, locks in nutrients and extends shelf life without the need for additives or refrigeration. Freeze-dried fruit is lightweight and retains much of the original fruit's nutritional profile, including vitamins, minerals, and fiber. It is commonly used in snacks, cereals, and hiking meals, offering a convenient way to consume fruit. While it has less water content than fresh fruit, it is still nutrient-dense, including high levels of vitamin C, potassium, and antioxidants.

Health Benefits

• Freeze-dried fruit is a rich source of dietary fiber, aiding digestion and promoting gut health.
• It contains high levels of antioxidants, like vitamin C and polyphenols, which help combat oxidative stress and support immune function.
• Potassium in freeze-dried fruit helps regulate blood pressure and supports proper muscle and nerve function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free

Not suitable for: Low-sugar diets (if sweetened), fodmap diet (depending on the fruit)

Selection and Storage

Store freeze-dried fruit in a cool, dry place in an airtight container to prevent moisture absorption and maintain crispness.

Common Questions About Freeze dried fruit Nutrition

Does freeze dried fruit have the same nutritional value as fresh fruit?

Freeze dried fruit retains most of the vitamins and minerals found in fresh fruit, such as vitamin C and potassium. However, it usually has slightly less water-soluble nutrients like vitamin B due to the drying process. The calorie content is similar to fresh fruit but concentrated per serving since the water is removed.

Can freeze dried fruit be eaten on a keto or low-carb diet?

Freeze dried fruit is typically not ideal for a keto or strict low-carb diet due to its concentrated natural sugar content. For example, freeze dried strawberries can contain around 40-50 grams of carbs per 100 grams. It's best used sparingly or avoided entirely on a keto plan.

Are there any health benefits or concerns with freeze dried fruit?

Freeze dried fruit is a convenient option for getting fiber, vitamins, and antioxidants, but it is much higher in concentrated sugars compared to fresh fruit. Overconsumption can contribute to spikes in blood sugar and may not be suitable for individuals with diabetes. Moderation is important.

What is the recommended portion size for freeze dried fruit?

A typical serving of freeze dried fruit is around 1/4 cup (roughly 10-15 grams), which often equates to one serving of fresh fruit. Due to its concentrated form, eating more than this can significantly increase sugar intake.

How does freeze dried fruit compare to dehydrated fruit?

Freeze dried fruit contains less moisture and is often crunchier, while dehydrated fruit has a chewier texture. Freeze drying preserves more of the nutrients compared to dehydration, though both forms concentrate sugars and calories compared to fresh fruit.

Data Sources & Scientific References