What is Dried Fruits

Healthiest Dried Fruits

Dried fruits are very popular for a multitude of reasons! Eating fruit is associated with improved health and provides many of the essential minerals, vitamins, phytonutrients and fiber that you need every day.

But keep in mind, dried fruits are higher in calories because they are more concentrated once the water has been removed. Weight for weight, fresh fruit will have few calories than its dehydrated version. One hundred grams of fresh plums contain only 46 calories, whereas 100 grams of prunes (dried plums) have 240 calories. It is also important to note that some vitamins are lost during the drying process. For the same fresh plums, you are eating 16% of your daily needs for vitamin C, but when dried, you are getting only 1%.

When you are selecting different dried fruits, be sure to read the packaging label. Look not only at the appropriate portion size, but also what else has been added to the dried fruit. Often dried fruits have additional sugar added to enhance the flavor and draw the water from the microbial cells, thereby protecting it from spoilage. Look for labels that say "no sugar added," or the dried fruit might be a treat rather than a healthy snack. Some dried fruits will be hard to find without added sugar, especially cranberries, pineapple, and bananas. Another commonly added ingredient is sulfur dioxide, which works to preserve the fruit and prevent discoloration.

1. Peaches
½ cup serving: 191 calories, 6.5 grams of fiber

Peaches may not be as common as other dried fruits like apricots but are also a nutritioius choice. They contain 34% of your daily vitamin A needs and 18% of iron recommendations, as well as being a good source of potassium, niacin and copper.

2. Apples
½ cup serving: 104 calories, 3.5 grams of fiber

 maybe not as nutrition-packed as some other dried fruits, a serving is often lower in calories than many other choices if you are looking for a lighter snack.

3. Lychees
½ cup serving: 221 calories, 4 grams of fiber

These delicious fruits are often sold frozen or canned, but if you can find them dried they can be a great addition to your diet. One serving provides an amazing 244% of your daily needs for vitamin C! Additionally it has 3.2 grams of protein and good source of riboflavin.

4. Apricot
½ cup serving: 156 calories, 4.5 grams of fiber

Apricots have 47% of your daily vitamin A needs in a single serving and are a good source of potassium, vitamin E and copper!

5. Prunes
½ cup serving: 223 calories, 0 grams of fiber

Although lacking in insoluble fiber, prunes are often linked to providing a laxative effect. Additionally, in a single serving there is 2.5 grams of protein and 13% of your daily iron requirements.