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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)
(6 rings)
90 25 3 21 0 0
78 20.4 2.4 17.4 1.1 17.9 377.7
(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
133 36 3.2 31.9 .9 30.7 334.1
140 28 5 21 1 60 260
130 30 2 26 1 0 190
(1 oz.)
90 23 3 20 1 0
(2 halves)
92 24.4 2.6 21.8 .7 11.9 186.6
(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
(1 oz.)
111 25.3 4.1 15.2 1 40.5
Image Source: Thinkstock
Join The Conversation
VeeKeeTee VeeKeeTee 8 years
dried cranberries are so much more delicious than dried raisins. but it looks like the latter's better for me
EcoGirl EcoGirl 8 years
i like em frozen
Karma08 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
Soniabonya 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 TrnSmleShiftRpt 8 years
What about dates?
chocolik 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 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 lilxmissxmolly 8 years
i've always preferred fresh, although i do remember loving dried plums and apricots as a kid.
Spectra 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 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 moonischasingme1 8 years
Dont' forget dried figs! so good.
i-heart-monster 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 aimeeb 8 years
Hmmmm maybe I'll give this a shot, normally I prefer fresh fruit.
sandy82 sandy82 8 years
I love putting dried fruit in warm oatmeal. So good!
mdappel 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?
TidalWave TidalWave 8 years
i love dried cranberries but i know there is soo much sugar
Kimpossible Kimpossible 8 years
yep we like it too. The children love dried fruit.
miss-malone miss-malone 8 years
I like it in my oatmeal! I've always preferred fresh though.
Janegreenrrr Janegreenrrr 8 years
love dried fruit!
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