Calories in Dried Fruit
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 | — |
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