8/17/16 7/27/12

Calories in Dried Fruit

July 27, 2012 by Jenny Sugar

When fresh fruit isn't available, dried fruit is a great option. Since it doesn't spoil as quickly, it's great for packing in your purse, desk drawer, or gym bag, and can be added to so many dishes including salads, yogurt, oatmeal, and baked goods. There's also a huge variety to choose from, and since it's made from fresh produce, it's packed with lots of vitamins and fiber.

Beware though — dried fruit is calorie dense, so it's important to watch portion sizes and resist mindlessly snacking on handful after handful. Check out the breakdown below to see how your favorites compare.

1/4 cup serving	Calories	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)	Calcium (mg)	Potassium (mg)
Apples (6 rings)	90	25	3	21	0	0	—
Apricots (8-9)	78	20.4	2.4	17.4	1.1	17.9	377.7
Banana (1 oz.)	100	25	2	16	1	0	—
Blueberries	150	35	5	21	.5	40	300
Cherries	140	36	3	31	1	0	350
Cranberries	105	26.3	1.5	21.8	0	0	18.8
Dates (2)	133	36	3.2	31.9	.9	30.7	334.1
Figs (4)	140	28	5	21	1	60	260
Mango (6)	130	30	2	26	1	0	190
Peaches (1 oz.)	90	23	3	20	1	0	—
Pears (2 halves)	92	24.4	2.6	21.8	.7	11.9	186.6
Pineapple (2 rings)	130	30	2	27	1	40	—
Prunes (4 dried plums)	100	24	3	12	1	20	290
Raisins	108	28.7	1.3	21.5	1.1	18.1	271.5
Strawberries (1 oz.)	111	25.3	4.1	15.2	1	40.5	—

Image Source: Thinkstock

VeeKeeTee 8 years

dried cranberries are so much more delicious than dried raisins. but it looks like the latter's better for me

EcoGirl 8 years

i like em frozen

Karma08 8 years

I love dried fruit too..but I'm a health nut so this break down helps me to choose the right ones, depending on my diet of the week...lol

Soniabonya 8 years

I love love fresh fruit, but when I can't get my fix of certain ones when not in season, I love the dried. Hello figs and dates! :drool: Though I do love picking through the trail mix and eating the pineapples and mangos. Lol.

TrnSmleShiftRpt 8 years

What about dates?

chocolik 8 years

where's the best place to buy dried fruit? I try to buy in bulk but the ones at costco are loaded with sugar. I love the dried blueberries from Trader Joes but at $6 for such a little bag, it's just not worth it.

Haethre 8 years

none of this nutritional info says whether there are additives, like added sugars, which may contribute to the totals! I love all dried fruit, so long as it's truly just dried fruit!!

lilxmissxmolly 8 years

i've always preferred fresh, although i do remember loving dried plums and apricots as a kid.

Spectra 8 years

Be sure to watch out for banana chips that are deep fried. A lot of them are fried in palm oil and have a lot of saturated fat in them. My husband loves dried apricots, so I sometimes buy them (even though they're expensive!) for a snack. It's healthier than a candy bar, but I prefer fresh fruit for myself.

danni2009 8 years

I prefer eating fresh fruit. I find that dried fruit gives me a massive sugar crash. Also-banana chips are not healthy at all.

moonischasingme1 8 years

Dont' forget dried figs! so good.

i-heart-monster 8 years

guess my dried apricot habit isn't all that bad compared to some of the other dried fruits. I love to take them with me on a longer hike because they seem to give me a pretty fast energy boost - in line with those energy gel packs (I only use the non-caffeinated).

aimeeb 8 years

Hmmmm maybe I'll give this a shot, normally I prefer fresh fruit.

sandy82 8 years

I love putting dried fruit in warm oatmeal. So good!

mdappel 8 years

I love the idea of dried fruit, but I had all of the added sugar. The only one on the list I would consider eating would be the unsweetened banana chips, but they too have a whopping 9 grams of sugar. Wtf?