Dried Fruits β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
π₯ 359 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 92 g | 33.45% |
| Fiber | 8 g | 28.57% |
| Sugars | 63 g | 126% |
| Glycemic Index | 40 | - |
| Protein | 3 g | 6% |
| Sodium | 29 mg | 1.26% |
| Total Fat | 2 | 2.56% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
8 g
🥔 Good Fiber Content
40
🟢 Low Glycemic Index
Did you know?
Health benefits
- Rich in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
- High in antioxidants, which help protect the body from free radicals and reduce inflammation.
- Provides essential vitamins and minerals such as Vitamin A, Vitamin C, potassium, and iron, which support overall health and well-being.
- Provides quick energy from natural sugars, making them a convenient and nutritious snack option.
Health risks
- High sugar content as the drying process concentrates the sugars, which can contribute to weight gain, tooth decay, and increased risk of diabetes if consumed in large quantities.
- High calorie content which can lead to weight gain if dried fruits are consumed frequently or in large portions.
- Potential for digestive discomfort such as bloating or diarrhea due to the high fiber content, especially when consumed in large quantities.
- Potential for sulfur dioxide exposure used as a preservative in some dried fruits, which can cause allergic reactions or respiratory issues in sensitive individuals.
How to choose dried fruits
Dried fruits such as mangoes, apples, and pears should retain vibrant colors and have a soft, chewy texture. Inspect the packaging for any signs of excess moisture or condensation, which can lead to spoilage.
Do not purchase dried fruits that have faded or feel overly dry, as this suggests they have been stored too long and lost their flavor. Quality dried fruits should be fragrant and taste close to their fresh counterparts.
How to store dried fruits
Dried fruits should be kept in an airtight container at room temperature. Store them in a cool, dry pantry to maintain their texture and flavor. Properly stored, dried fruits can last up to six months.
Humidity and heat can cause dried fruits to spoil. Itβs best to avoid storing them near heat sources. Keeping the container sealed tightly ensures they remain fresh and tasty.
β Extra Tip
How long do they last?
Dried fruits can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, they can be refrigerated or frozen, where they can last up to 1-2 years.
What to do with leftovers?
π¨ββοΈοΈ Medical disclaimer
How dried fruits support specific health conditions
Dried fruits, such as apricots, raisins, and dates, are rich in fiber, promoting digestive health and supporting bowel regularity. They are also high in natural sugars, providing a quick energy source. Dried fruits contain essential nutrients like potassium and antioxidants, supporting heart health and immune function.
However, they should be consumed in moderation due to their concentrated sugar content, which can impact blood sugar control if eaten in large quantities.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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