24 Types of Dried Fruit and Their Nutrition Facts

Last Updated on October 10, 2022 by Michael Joseph

There are many types of dried fruit, a form of fruit that has had its water content removed.

Dried fruit has some benefits and downsides compared to fresh fruit, and it provides a more concentrated source of nutrients (and calories).

However, how do all the different varieties compare nutritionally?

This article presents the basic nutritional values for the most common dried fruit varieties.

Unless otherwise stated, the source of all nutritional data is the USDA’s FoodData Central nutrition database.

Note: the USDA database determines the typical serving for many dried fruits as 40 grams. This amount is roughly equivalent to a quarter-cup serving.

Numerous types of dried fruit.

1) Currants

Currants, also known as zante currants, are the dried form of black corinthian grapes (1).

People typically use currants in baking, cereals, and trail mixes.

Here are the nutritional values for currants per 40-gram serving and per 100 grams (2):

NamePer 40-gram ServingPer 100 grams
Calories116 kcal290 kcal
Carbohydrates30.8 g77.0 g
Fiber1.76 g4.4 g
Sugars24.9 g62.3 g
Fat0.09 g0.22 g
Protein1.37 g3.43 g
Table 1: Nutritional values for currants – per serving and 100 grams

2) Dried Apples

Dried apples tend to be produced in slices and have a chewy texture and sweet taste.

The table below shows the nutritional values for dried apples per 40-gram serving and per 100 grams (3):

NamePer 40-gram ServingPer 100 grams
Calories97 kcal243 kcal
Carbohydrates26.4 g65.9 g
Fiber3.48 g8.7 g
Sugars22.9 g57.2 g
Fat0.13 g0.32 g
Protein0.37 g0.93 g
Table 2: Nutritional values for dried apples – per serving and 100 grams

3) Dried Apricots

Dried apricots are a popular form of dried fruit, and they are popular in baking, trail mixes, and even cooked recipes.

Here are the nutritional properties of dried apricots per 40-gram serving and per 100 grams (4):

NamePer 40-gram ServingPer 100 grams
Calories96 kcal241 kcal
Carbohydrates25.0 g62.6 g
Fiber2.92 g7.3 g
Sugars21.4 g53.4 g
Fat0.20 g0.51 g
Protein1.36 g3.39 g
Table 3: Nutritional values for dried apricots – per serving and 100 grams

4) Dried Bananas

Dried bananas can come in different shapes and sizes, from round slices to long pieces.

Also known as ‘banana chips,’ dried banana is often fried and thus also contains oil. However, some dried bananas have been dehydrated and baked without additional ingredients.

The table below shows the typical nutritional properties of dried banana per ounce (28.35g) serving and per 100 grams (5):

NamePer Ounce (28.35g) ServingPer 100 grams
Calories147 kcal519 kcal
Carbohydrates16.6 g58.4 g
Fiber2.18 g7.7 g
Sugars10.0 g35.3 g
Fat9.53 g33.6 g
Protein0.65 g2.3 g
Table 4: Nutritional values for dried banana – per serving and 100 grams

5) Dried Blueberries

Dried blueberries are a popular type of dried fruit and one of the most common berries to be sold dried.

Here are the nutrition facts for dried blueberries per 40-gram serving and per 100 grams (6):

NamePer 40-gram ServingPer 100 grams
Calories127 kcal317 kcal
Carbohydrates32.0 g80.0 g
Fiber3.0 g7.5 g
Sugars27.0 g67.5 g
Fat1.0 g2.5 g
Protein1.0 g2.5 g
Table 5: Nutritional values for dried blueberries – per serving and 100 grams

6) Dried Cherries

Cherries are a popular, sweet, and juicy fruit that is even sweeter in its dried form.

Typically used in baking or as a snack, dried cherries have the following nutritional profile (7):

NamePer 40-gram ServingPer 100 grams
Calories133 kcal333 kcal
Carbohydrates32.2 g80.4 g
Fiber1.0 g2.5 g
Sugars26.9 g67.2 g
Fat0.29 g0.73 g
Protein0.5 g1.25 g
Table 6: Nutritional values for dried cherries – per serving and 100 grams

7) Dried Coconut

Dried coconut may either be dried or dried and toasted, and it may also be sweetened or unsweetened.

Dried coconut (also known as desiccated coconut) has a soft and chewy texture, whereas toasted coconut has a crispy texture. The former tends to be used in recipes, while people often consume toasted coconut as a snack.

The following tables show the nutritional values for dried coconut as well as dried and toasted coconut (8, 9):

NamePer Ounce (28.35g) ServingPer 100 grams
Calories187 kcal660 kcal
Carbohydrates6.69 g23.6 g
Fiber4.62 g16.3 g
Sugars2.08 g7.35 g
Fat18.3 g64.5 g
Protein1.95 g6.88 g
Table 7: Nutritional values for dried coconut – per serving and 100 grams
NamePer Ounce (28.35g) ServingPer 100 grams
Calories168 kcal592 kcal
Carbohydrates12.6 g44.4 g
Fat13.3 g47.0 g
Protein1.5 g5.3 g
Table 8: Nutritional values for dried and toasted coconut – per serving and 100 grams

8) Dried Cranberries

Cranberries are quite tart, so dried and sweetened cranberries are popular.

Dried cranberries also usually contain a bit of fat in the form of vegetable oils to keep them from sticking together.

Among their many uses, people often use dried cranberries in baking, cereal, salads, and trail mixes.

The following table displays the nutritional properties of dried cranberries (10):

NamePer 40-gram ServingPer 100 grams
Calories123 kcal308 kcal
Carbohydrates33.1 g82.8 g
Fiber2.12 g5.3 g
Sugars29.0 g72.6 g
Fat0.44 g1.09 g
Protein0.07 g0.17 g
Table 9: Nutritional values for dried cranberries – per serving and 100 grams

9) Dried Dates

Dates are a popular fruit that grows on date palm trees, a species distributed mainly in northern Africa and the Middle East (11).

There are many different cultivars (varieties) of dates, but perhaps the most popular is the Medjool date.

Dates are sweet in their fresh form, and dried dates have even more sweetness due to their removed water content.

The table below shows the nutritional values of dried dates (12):

NamePer 40-gram ServingPer 100 grams
Calories113 kcal282 kcal
Carbohydrates30.0 g75.0 g
Fiber3.2 g8.0 g
Sugars25.4 g63.4 g
Fat0.16 g0.39 g
Protein0.98 g2.45 g
Table 10: Nutritional values for dried dates – per serving and per 100 grams

10) Dried Figs

Figs are the fruit of a tree called Ficus carica, which grows in tropical and subtropical areas worldwide (13).

Like dates, figs are a high-sugar fruit that is even sweeter in its dried form.

Nutritionally, dried figs have the following values (14):

NamePer fig (8.4g)Per 100 grams
Calories21 kcal249 kcal
Carbohydrates5.37 g63.9 g
Fiber0.82 g9.8 g
Sugars4.02 g47.9 g
Fat0.08 g0.93 g
Protein0.28 g3.3 g
Table 11: Nutritional values for dried figs – per one fig and 100 grams

11) Dried Goji Berries

Goji berries, also known as wolfberries, are small red berries native to China (15).

These berries have a mildly sweet taste, with slightly bitter notes in their dried form. However, they are tasty and enjoyable to eat.

Nutritionally, they are mainly a source of carbohydrates like most dried fruit. However, they provide more protein than most dried fruits.

Here are the nutritional values for goji berries (16):

NamePer Ounce (28g) ServingPer 100 grams
Calories98 kcal349 kcal
Carbohydrates21.6 g77.1 g
Fiber3.64 g13.0 g
Sugars12.8 g45.6 g
Fat0.11 g0.39 g
Protein4.0 g14.3g
Table 12: Nutritional values for dried goji berries – per serving and 100 grams

12) Dried Golden Berries

Goldenberries, also known as cape gooseberries or Peruvian Ground Cherries, are native to South America (17).

Goldenberries are mildly sweet in their dried form, although they have a tangy and tart taste.

Nutritionally, dried goldenberries have the following profile (18):

NamePer Ounce (28g) ServingPer 100 grams
Calories80 kcal286 kcal
Carbohydrates18.0 g64.3 g
Fiber5.99 g21.4 g
Sugars10.0 g35.7 g
Fat2.0 g7.14 g
Protein2.0 g7.14 g
Table 13: Nutritional values for dried golden berries – per serving and 100 grams

13) Dried Kiwi

Dried kiwi usually refers to sweetened slices of dehydrated kiwi fruit.

Here are the nutritional values of dried kiwi per typical portion size and per 100 grams, as provided by the brand ‘Wholesome Snacks’ (19):

NamePer 40-gram ServingPer 100 grams
Calories110 kcal275 kcal
Carbohydrates28.0 g70.0 g
Fiber0 g0 g
Sugars20.0 g50.0 g
Fat0 g0 g
Protein0 g0 g
Table 14: Nutritional values for dried kiwi – per serving and 100 grams

14) Dried Mango

Mango is among the most commonly consumed fruits in the world, and there are lots of dried mango products.

Dried mango has a soft and chewy texture and a sweet taste.

The nutritional values for dried mango are as follows (20):

NamePer 40-gram ServingPer 100 grams
Calories128 kcal319 kcal
Carbohydrates31.4 g78.6 g
Fiber0.96 g2.4 g
Sugars26.5 g66.3 g
Fat0.47 g1.18 g
Protein0.98 g2.45 g
Table 15: Nutritional values for dried mango – per serving and 100 grams

15) Dried Olives

Many people don’t realize that olives are a fruit.

However, they are among a unique group of fruits in that they are mainly a source of fat rather than carbohydrates.

Sun-dried olives have a chewy and stronger-flavored taste than their fresh counterpart.

Here are the nutritional values for dried black olives, based on data from Nutritionix (21):

NamePer Ounce (28.35g) ServingPer 100 grams
Calories87 kcal306 kcal
Carbohydrates1.3 g4.5 g
Sugars0.3 g1.0 g
Fat8.5 g30.0 g
Protein0.6 g2.1 g
Table 16: Nutritional values for dried black olives – per ounce and 100 grams

16) Dried Papaya

Papaya is another tropical fruit with sweet and juicy flesh.

It retains the sweet taste in its dried form but develops a soft and chewy texture.

Dried papaya typically has the following nutritional properties (22):

NamePer 40-gram ServingPer 100 grams
Calories118 kcal295 kcal
Carbohydrates30.2 g75.4 g
Fiber1.8 g4.5 g
Sugars27.0 g67.6 g
Fat0.34 g0.84 g
Protein0.5 g1.25 g
Table 17: Nutritional values for dried papaya – per serving and 100 grams

17) Dried Peach

Peaches are one of the most popular stone fruit (drupes).

Unlike their juicy fresh counterpart, dried peaches have a chewy texture and a more robust flavor.

Nutritionally, dried peaches provide the following values (23):

NamePer 40-gram ServingPer 100 grams
Calories96 kcal239 kcal
Carbohydrates24.5 g61.3 g
Fiber3.28 g8.2 g
Sugars16.7 g41.7 g
Fat0.30 g0.76 g
Protein1.44 g3.61 g
Table 18: Nutritional values for dried peaches – per serving and 100 grams

18) Dried Pear

Dried pears are one of the best-tasting dried fruit varieties, with a sweet taste and chewy texture.

The table below shows their nutritional properties (24):

NamePer 40-gram ServingPer 100 grams
Calories105 kcal262 kcal
Carbohydrates27.9 g69.7g
Fiber3.0 g7.5 g
Sugars24.9 g62.2 g
Fat0.25 g0.63 g
Protein0.75 g1.87 g
Table 19: Nutritional values for dried pears – per serving and 100 grams

19) Dried Pineapple

Dried pineapple has the same sweet taste as regular pineapple but with a chewy rather than juicy texture.

Here are the typical nutritional values for dried pineapple (25):

NamePer 40-gram ServingPer 100 grams
Calories125 kcal313 kcal
Carbohydrates32.6 g81.5 g
Fiber1.48 g3.7 g
Sugars29.2 g72.9 g
Fat0.19 g0.47 g
Protein0.57 g1.43 g
Table 20: Nutritional values for dried pineapple – per serving and 100 grams

20) Dried Strawberries

Dried strawberries provide a more concentrated form of the sweetness and flavor of this popular berry.

Among their many uses, dried strawberries are typically added to cereals and used in baking.

Based on data from Eat This Much, the nutritional values of dried strawberries are as below (26):

NamePer Ounce (28.35g) ServingPer 100 grams
Calories99 kcal350 kcal
Carbohydrates24.1 g85.0 g
Fiber2.3 g8.0 g
Sugars21.8 g77.0 g
Fat0 g0 g
Protein0 g0 g
Table 21: Nutritional values for dried strawberries – per serving and 100 grams

21) Dried Watermelon

Also known as ‘watermelon jerky,’ dried watermelon is thin strips of dehydrated watermelon.

Despite fresh watermelon being full of water, dried watermelon has a dry, sweet, and chewy taste and texture.

Based on data from Eat This Much, here are the nutritional values of dried watermelon (27):

NamePer Ounce (28.35g) ServingPer 100 grams
Calories105 kcal368 kcal
Carbohydrates23.9 g84.2 g
Fiber0.5 g1.8 g
Sugars16.9 g59.6 g
Fat0.5 g0.9 g
Protein1.5 g5.3g
Table 22: Nutritional values for dried watermelon – per serving and 100 grams

22) Prunes

Prune is the commonly known name for dried plums.

This dried fruit has a dark appearance, soft, chewy texture, and a sweet and flavorful taste.

Nutritionally, prunes offer the following values (28):

NamePer 40-gram ServingPer 100 grams
Calories96 kcal240 kcal
Carbohydrates25.6 g63.9 g
Fiber2.84 g7.1 g
Sugars15.2 g38.1 g
Fat0.15 g0.38 g
Protein0.87 g2.18 g
Table 23: Nutritional values for prunes – per serving and 100 grams

See this complete guide to prunes for more information on their nutritional values and benefits.

23) Raisins

Raisins are dark-colored dried seedless grapes, and they are one of the most common types of dried fruit.

The raisin is a small, sweet, and chewy dried fruit, and it often features in trail mixes, cereals, and baked products.

The nutritional values of raisins are as below (29):

NamePer 40-gram ServingPer 100 grams
Calories120 kcal299 kcal
Carbohydrates31.7 g79.3 g
Fiber1.8 g4.5 g
Sugars26.1 g65.2 g
Fat0.1 g0.25 g
Protein1.32 g3.3 g
Table 24: Nutritional values for raisins – per serving and 100 grams

24) Sultanas

In some countries, sultana is the given name for lighter-colored dried grapes.

Sultanas may also be known as ‘golden raisins’ or ‘sultana raisins,’ and they tend to be produced from green grapes with a small amount of vegetable oil added.

Here are the typical nutritional values for sultanas, based on data from Eat This Much (30):

NamePer Ounce (28.35g) ServingPer 100 grams
Calories85 kcal300 kcal
Carbohydrates19.6 g69.6 g
Fiber0.6 g2.0 g
Sugars19.7 g69.6 g
Fat0.1 g0.4 g
Protein0.8 g2.8 g
Table 25: Nutritional values for sultanas – per serving and 100 grams

Common Questions About the Different Types of Dried Fruit

Here are some frequently asked questions and answers about the different dried fruit varieties and their nutritional properties.

1. Which dried fruit has the most fiber?

On a per-100-gram basis, the dried fruits that contain the most fiber are dried golden berries (21.4g), dried coconut (16.3g), dried goji berries (13.0g), and dried figs (9.8g), and dried apples (8.7g).

2. Which dried fruit has the lowest sugar content?

The dried fruit with the lowest sugar content may vary depending on if different brands use added sugar (and how much). However, based on the available data, the dried fruit varieties that typically have the lowest sugar content include dried olives (1.0g per 100g), dried coconut (7.35g), dried banana (35.3g), dried golden berries (35.7g), and prunes (38.1g).

How To Make Dried Fruit At Home

Most people buy ready-made dried fruit from the store.

However, it can be surprisingly easy to make your own at home.

The easiest way to make dried fruit is by using a dehydrator; there are many available options that vary from expensive to relatively cheap (disclosure: affiliate link).

It is possible to make all different types of dried fruit at home using a dehydrator.

It is also possible (but a bit more challenging and time-consuming) to make dried fruit in a home oven. For more information, there is a guide on how to do this here.

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