Dried Fruit: A Nutritious and Versatile Superfood

Dried fruit, a culinary staple for centuries, offers a concentrated source of nutrients and culinary versatility that makes it a valuable addition to any diet.

Nutritional Powerhouse

  • High in Fiber: With 3.5 grams of fiber per serving, dried fruit promotes digestive regularity and satiety.
  • Rich in Antioxidants: Dried fruit is a potent source of antioxidants, such as polyphenols and flavonoids, which protect cells from damage.
  • Excellent Source of Vitamins and Minerals: Dried fruit is an excellent source of potassium, iron, magnesium, and vitamins A, C, and K.
  • Low in Calories and Fat: With only 110 calories and 0.2 grams of fat per serving, dried fruit is a guilt-free sweet treat.

Culinary Versatility

Dried fruit's culinary versatility extends far beyond its traditional role in desserts. It can be incorporated into:

  • Salads: Add a burst of sweetness and texture to salads with dried cranberries, apricots, or raisins.
  • Main Dishes: Enhance the flavor of savory dishes by incorporating dried fruit into stews, curries, and tagines.
  • Snacks: Dried fruit is a convenient and nutritious on-the-go snack.
  • Baking: Use dried fruit to add natural sweetness and chewy texture to muffins, cookies, and breads.

Incorporating Dried Fruit into Your Diet

  • Smart Snacking: Dried fruit makes a healthy and satisfying snack between meals.
  • Enhance Smoothies: Add a touch of sweetness and nutrition to smoothies by blending in dried fruit.
  • Trail Mix: Create a flavorful and energy-boosting trail mix by combining dried fruit with nuts and seeds.
  • Granola and Oatmeal: Sprinkle dried fruit over granola or oatmeal for added flavor and crunch.

Note: While dried fruit is nutritious, it is essential to consume it in moderation due to its high sugar content.

How many calories are in Dried Fruit?

Each 0.3 cup of Dried Fruit contains 110 calories.

Dried Fruit Nutritional Information

Nutrient Amount per 0.3 cup (45g)
Calories 110 Calories
Protein 1.1g
Fat 0.2g
Saturated Fat 0g
Cholesterol 0mg
Carbohydrates 29g
Dietary Fiber 3.5g
Sugar 23g
Sodium 0.01mg
Potassium 0.3486mg
Calcium 0.016mg
Iron 0.001mg