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Nutritional Value of Dried Fruits and Nuts

Dried fruit and nut mixtures are a great, healthy snack. Dried apples, raisins and banana chips add vitamins and minerals to your diet. Throwing in different kinds of nuts will add good fats and proteins into the mix. There are multiple reasons, nutritionally, to add dried fruits and nuts to your diet.

  1. Dried Apples

    • One cup of dried apples only has 145 calories. Dried apples are high in dietary fiber, with five grams per serving. This is 20 percent of your daily value of dietary fiber, an important part of a regular and healthy digestive system. Dried apples lose a lot of their nutritional value, but do manage to have 8 percent of your daily value of potassium. As with other dried fruits, there is a high concentration of sugar; one serving has 34 grams of sugar.

    Dried Bananas

    • One serving of dehydrated bananas has 346 calories. Dried bananas do have fat, with two grams per serving. Bananas are an excellent source of dietary fiber, with 10 grams per serving. This is 40 percent of your daily value of dietary fiber. Dried bananas have 47 grams of sugar per serving, but are high in vitamin C. One serving has 12 percent of your daily value of vitamin C, and 22 percent of your daily value of vitamin B6. Dried bananas are also high in potassium (43 percent daily value) and magnesium (27 percent).

    Raisins

    • Dried grapes are popular, and for good reason: One cup of raisins has five grams of dietary fiber, or 21 percent of your daily value of dietary fiber. Raisins are high in both calories (434 per serving) and sugar (86 grams per serving). Raisins are a good source or iron, as there is 15 percent of your daily value of iron per serving. Raisins are also high in potassium (31 percent daily value) and magnesium (12 percent daily value).

    Dried Apricots

    • Dried apricots are a good source of multiple nutrients. One cup of dried apricots has 38 percent of your daily value of dietary fiber, with 9 grams. One serving also has 94 percent of your daily value of vitamin A, as well as 28 percent of your daily value of vitamin E. Dried apricots are high in potassium (43 percent daily value) and copper (22 percent daily value).

    Mixed Nuts

    • In general, dried fruit and nuts come with an assortment of mixed nuts that feature peanuts. One cup of mixed nuts (as defined by the USDA) has 814 calories because of the high fat-content of nuts. One serving has 70 grams of fat. The nuts are high in protein, however, with 24 grams per serving. Mixed nuts are also high in vitamin E (75 percent daily value) and iron (28 percent daily value).

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