Drying or dehydrating food represents the oldest and most natural form of food preservation according to the University of Missouri Extension. These dried fruits serve as a portable snack, ingredients for cooking or as part of a trail mix blend. Almost any fruit can be dehydrated to remove water, and the process has little effect on the fruit's nutritional value in many cases.
Calorie Count
Because the water is removed during the drying process, dehydrated fruits often contain more calories on an ounce-per-ounce basis than non-dried varieties. For example, a 100 g serving of dried apricots contains 260 calories, while 100 g of fresh apricots contains only 51 calories according to the University of Missouri Extension Service. By the same token, a cup of dried blueberries weighs in at 600 calories, while a cup of fresh blueberries contains just 84 calories according to the "Seattle Times."
Serving Size
Dried fruit tends to be less filling overall than fresh fruit due to the lack of water content. Drying does nothing to change the fiber, carbohydrate or sugar content according to Ohio State University Extension. Because of the enhanced calorie count, however, OSU Extension recommends eating about half as much dried fruit per serving as you eat of fresh fruit. For example, if you would normally eat 1 cup of fresh cherries, stick to about a 1/2 cup of dried cherries to keep calories in check while still enjoying high levels of fiber.
Vitamins and Minerals
While fruits contain large amounts of vital nutrients, drying tends to reduce levels of vitamin A and vitamin C according to the University of Missouri Extension Service. Blanching or treating the fruit with sulfite before drying may preserve these vitamins, while at the same time reducing levels of vitamin B. Fortunately, drying has little effect on mineral content or antioxidant levels according to the "Seattle Times."
Uses
Dried fruit offers a healthy alternative to sugar-filled snacks, and provides nutrients rather than empty calories. Drying often enhances the flavor of the fruit, and results in a lightweight, portable version of your favorite fruits. Its size and portability makes dried fruit a popular choice for athletes, who rely on quick-burning, nutrient-dense snacks to fuel long workouts. Dehydrating fruit also allows you to easily store it for the winter so you can enjoy fruit year-round.
How to Dry Fruit
Traditionally, people dried fruit by setting it out in the sun or treating it with salt. Today, a drying oven often provides a more effective option for fruit preservation, particularly in areas without high levels of sun exposure. According to the University of Missouri Extension, fruit drying requires temperatures between 120 and 140 degrees F. Because most conventional ovens can't heat to temperatures below 200 degrees F with accuracy, a standard oven is often ineffective at drying fruit.
References
- Seattle Times: A Fresh Look at the Value of Dried Fruit
- Health Services at Columbia University: Nutrition of Dried vs. Fresh Fruit
- Michigan State University Extension: Nutritional Value of Dried Foods
- Ohio State University Extension: Drying Fruits and Vegetables
- University of Missouri Extension: Quality for Keeps-Drying Foods
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