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.
