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Dried Fruit Nutrition

Dried fruits are consumed in the U.S. at a rate of about 2.38 pounds per person, per year (as of 2004), according to the Food Institute. Raisins and prunes are the most popular types of dried fruits. Dried fruits are often seen as a health snack, simply because they are fruit. While there are specific nutritional benefits to eating dried fruits, there are some drawbacks. There are multiple things to consider before adding dried fruits to your diet.

  1. Added Sugars

    • There are various ways that you can dry fruits. In some methods, the fruit is dried without adding anything. In other methods, sugars are added. According to World's Healthiest Foods, dried cranberries often have sweeteners added to them during the drying process. The only way to be sure that you are getting nothing but health benefits is to choose only dried fruits that have no added sugar.

    Concentration of Nutrients

    • Those who are thinking about adding dried fruits to their diet should consider the nutritional numbers for dried fruit. Drying means that the water is taken out of the fruit. While the weight and size decrease, the nutrients stay the same. World's Healthiest Foods points out that one cup of fresh apricots has 74 calories. One cup of dried apricots has 313 calories. While some nutrients remain, other nutrients, such as vitamin C and beta carotene, are lost.

    Dried Grapes (Raisins)

    • Raisins are the most popular type of dried fruit. They can easily be added to salads and desserts to add a sweet touch. One cup of seedless raisins has 434 calories, however. While they are high in dietary fiber (5 g per serving, 21 percent daily value), they are also high in natural sugars (86 g per serving). Raisins are a good source of iron, because they provide 15 percent of your daily value in every one-cup serving.

    Dried Plums (Prunes)

    • Prunes are well known as a great help to the digestive system. There are multiple benefits to adding prunes to your diet. One cup of pitted, uncooked prunes has 418 calories. This serving has nearly 50 percent of your daily value of dietary fiber, with 12 g. The prunes are relatively high in natural sugars, however, with 66 g per serving. Prunes are an excellent source of vitamin A, with 27 percent of your daily value per cup. They have 129 percent of your daily value of vitamin K and over 20 percent of your daily value of potassium, copper and manganese.

    Dried Apples

    • Dried apples are becoming more popular. Unfortunately, apples lose a lot of their nutritional benefits when they are dried. A full cup serving of dried apples (without any added sugar) has 145 calories. They are high in dietary fiber (5 g, 20 percent of daily value) but are also high in natural sugars (34 g per serving). Dried apples only have 6 percent of your daily value of vitamin B6 and 4 percent of your daily amount of vitamin C.

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