Here is some information about dried fruits nutritional value. Read this article to learn more about the calories in dried fruits.

Dried Fruit Nutrition

Talking about dried fruit nutrition, even though it is healthy, it is definitely not suitable for those who wish to lose weight quickly. The reason that can be attributed to this fact is that dried fruits do not have any water content but are extremely high in sugar. Owing to the high calories in dried fruits, it is advisable to consume them in only moderate quantities. How can dry fruits in terms of calories, be understood in comparison to fresh fruits. A cup of grapes contains 60 calories while a cup of raisins contain 495 calories. Also the fiber content of dried fruits is not adequate to satisfy your appetite. So, dried fruits can make your weight loss program a complete disaster. But, for people who are fed up because they are underweight, dried fruits serve as just the perfect solution to gain weight and look great. Read further to gather information about dried fruits nutritional value.

Calories In Dried Fruits

                          Dried fruit caloric table
Product Quantity Energy (kcal) Protein (g) Fat Sugar
        (g) (g)
Almonds 100 g 572 20,0 52,0 20,5
Cashews 100 g 633 25,2 53,6 12,6
Cedar nuts 100 g 629 12,0 61,0 12,0
Coco nuts 100 g 380 3,4 33,5 29,5
Dried apples 100 g 238 2,1 2,1 62,3
Dried apricots 100 g 284 5,4 1,2 72,2
Dried apricots with stone 100 g 227 5,0 0,0 53,0
Dried bananas 100 g 390 3,9 1,8 80,5
Dried briar fruit 100 g 110 3,4 0,0 21,5
Dried dates 100 g 277 2,0 0,4 74,0
Dried figs 100 g 290 3,6 1,2 78,0
Dried peach 100 g 254 3,0 0,4 57,7
Dried pears 100 g 270 2,3 0,6 62,6
Hazelnuts 100 g 640 14,4 63,0 14,9
Mustard pits 100 g 474 25,8 30,8 23,4
Peanuts 100 g 560 25,7 46,1 19,2
Pecans 100 g 589 20,5 48,5 25,0
Poppy seeds 100 g 478 20,1 42,9 24,7
Prunes 100 g 267 3,5 1,2 68,9
Pumpkin seeds 100 g 556 24,5 45,8 18,0
Raisins 100 g 277 2,3 0,5 71,2
Roast chestnuts 100 g 182 3,2 2,2 33,8
Sesame seeds 100 g 565 19,4 48,7 12,2
Sunflower seeds 100 g 561 24,4 43,7 24,6
Walnuts 100 g 645 16,0 60,3 18,0

Dried Fruit Nutritional Value

Calories And Sugars
A dried fruit in comparison with a fresh fruit contains more sweeteners and preservatives that alter the nutritional content. Even a dry fruit which does not have additional sweeteners will be a lot sweeter than fresh fruits as the removal of water concentrates the sugar content in the fruit. The removal of water also makes the fruit lighter which means that a person eating the same amount of fresh fruit tends to eat more and more, thereby consuming more sugar and calories. It is said that half a cup of dried fruits is equivalent to one cup of fresh fruit.

Fiber And Antioxidants
Dehydrating a fruit will not bring about any change in its fiber content though the change in the weight makes the dried fruit have more fiber content than a piece of fresh fruit. This, in turn makes it effective in curing constipation and in reducing cholesterol. The drying process of dried figs, raisins and dates make them high in fiber while the cherries, figs and blueberries are high in anti-oxidants as the drying process concentrates the content of anti-oxidants too.

Vitamins And Minerals
Dehydration of the fruit has a great effect on its mineral and vitamin content. This is because a dehydrated fruit is pre-treated with sodium sulfite or sulfur dioxide to make it turn brownish, which preserves the Vitamin C and Vitamin A. However, the process gets rid of thiamine. Furthermore, exposing the fruit to the air reduces its Vitamin C content. Boiling the fruit before dehydrating helps in preserving carotene which the body breaks down into Vitamin though reduces vitamin C. Soaking or boiling the fruit before dehydrating results in the loss of minerals though it retains its mineral content during the drying process.

Dried Fruit & Frozen Dry Fruit
In comparison to freezing dried fruit, dehydrated fruit is a better source of nutrition. Frozen dried fruit has less water content compared to dehydrated fruit though they are similar in terms of nutrients. It lasts more under proper storage conditions and possesses a different texture and is lighter than the dehydrated fruit.

Dried fruits are a rich source of fiber, vitamins and minerals though they have higher amounts of carbohydrates compared to fresh fruits. Hope this article familiarizes you with the nutritional value of dried fruits.