Know what’s on your plate
Dried fruit
Calories & nutrition facts
average
Nutrition facts
Per 100 g% DV- Calories 267 kcal —
- Protein 2.1 g 4%
- Carbohydrate 61 g 22%
- Fat 0.6 g 1%
- Saturated fat 0.2 g 1%
- Fibre 6.4 g 23%
- Sugars 52 g —
- Sodium 27 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12.6 µg 1%
- Vitamin C 0.7 mg 1%
- Vitamin K 8.7 µg 7%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.88 mg 6%
- Pantothenic acid (B5) 0.45 mg 9%
- Vitamin B6 0.21 mg 12%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 59.1 mg 5%
- Iron 1.1 mg 6%
- Magnesium 38.3 mg 9%
- Phosphorus 67.2 mg 5%
- Potassium 762 mg 16%
- Zinc 0.29 mg 3%
- Copper 0.28 mg 31%
- Manganese 0.28 mg 12%
- Selenium 6.7 µg 12%
- Iodine 3.6 µg 2%
Similar foods
- Dried fruit mix304 kcal / 100 g
- Dried fruit spreadaverage values303 kcal / 100 g
- Mixed dried fruitsoaked in water96 kcal / 100 g
- Dried mixed fruit223 kcal / 100 g
- Fruitraw, average57 kcal / 100 g
- Dried apricot188 kcal / 100 g
- Dehydrated apricotsdehydrated356 kcal / 100 g
- Dehydrated applesdehydrated356 kcal / 100 g
- Tropical fruitdried248 kcal / 100 g
- Prunedried163 kcal / 100 g
Questions about Dried fruit
How much dried fruit makes a sensible snack portion?
A small handful, about 30 g, is a practical portion; it provides 80 kcal and 1.9 g of fibre. Pair it with plain yoghurt or a few nuts if you want a more substantial snack.
Should you soak dried fruit before cooking with it?
Soak firm dried apricots, dates or raisins in hot water for 10–15 minutes if you want them soft and plump in a cake, tagine or stuffing. Drain them well before adding them so they do not make the mixture watery.
Can you use dried fruit instead of fresh fruit in a cake?
Yes: chop it into small pieces and fold it through the batter, or soak it first if it is particularly firm. Dried fruit is sweeter and more concentrated than fresh, so use less than you would of fresh fruit.
How should you store dried fruit after opening the packet?
Seal it in an airtight container and keep it in a cool, dry cupboard away from sunlight. In a warm or humid kitchen, refrigerate it to help prevent it becoming sticky or mouldy.
Why are some dried apricots bright orange and others brown?
Bright orange apricots are often treated with sulphur dioxide to preserve their colour; untreated ones usually darken to brown. If you want to avoid sulphites, look for them in the ingredients list.
What goes well with dried fruit?
Raisins and sultanas are classic in porridge, fruit cake and hot cross buns; chopped apricots and dates work well in couscous, salads and tagines. A little citrus zest or spice such as cinnamon helps balance their sweetness.
Is dried fruit as nutritious as fresh fruit?
Dried fruit is more concentrated because much of its water has been removed: 100 g of fruit has about 57 kcal, compared with 267 kcal in dried fruit. A small handful is therefore a more useful comparison than equal weights.
Source: ANSES–Ciqual (France) 13996 · per 100 g · carbohydrate per EU label, fibre excluded
