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Food Value of Dried Fruit

Jun 29, 2011 | By Gord Kerr
Food Value of Dried Fruit
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Dried fruit is abundant in nutrients and is a convenient way to increase your overall fruit consumption to meet the recommended daily allowance. Dried fruit is low in sodium, contains no fat or cholesterol, and is rich in fiber, potassium and protective bio-active compounds. In addition, dried fruit is economical, naturally resistant to spoilage, available year-round and easy to transport.

Identification

Dried fruits are made from fresh fruits that have a large portion of their original water content removed by sun drying, as with raisins and figs, or by dehydration, as with dried plums. Many dried fruits, including apricots, peaches and apples, are treated with sulfur dioxide before drying to inhibit browning. Some dried fruits are infused with sugar or sweetened with fruit juice, such as dried cranberries, blueberry and cherries.

Dried vs. Fresh

A group of 13 international researchers presented suggestions to the World Nut and Dried Fruit Congress in 2011 recommending that traditional, no-sugar-added dried fruits -- such as raisins, prunes, figs, dates, apricots and apples -- be recognized as equivalent in nutrition to fresh fruits in worldwide dietary recommendations. The presentation suggested that minimal processing of dried fruits retains most nutrients, including potassium, fiber, calcium, magnesium and vitamins A, C and K, of their fresh counterparts per typical serving size -- 40 g dried being equal to one serving of fresh fruit.

Nutrition

Dried fruits differ in the nutritional benefits they provide. Raisins and prunes are primary sources of boron; dried apricots and peaches are good sources of carotenoids and vitamin A; figs are high in calcium and manganese; and prunes are especially high in vitamin K, providing 30 percent of the DV, or daily value. Many varieties of dried fruit provide from 5 to 20 percent DV for micronutrients such as copper, zinc, manganese, iron and selenium, per 40-gram serving.

Potassium

Potassium helps regulate blood pressure and balance sodium. Dried fruit provides a major source of potassium in diets around the world, according to the California Dried Fruit Coalition. Per 40-g serving, dried apricots and dried peaches have more potassium content than any fresh fruit, including bananas. Other dried fruits ranking high in potassium are currants, raisins and prunes, according to the U.S. Department of Agriculture National Nutrient Database.

Fiber

Fiber in the diet helps the digestive system and reduces the risk of developing diverticulitis and colorectal cancer. Most dried fruit delivers more than 9 percent DV for fiber per average serving, comparing favorably with its fresh counterparts, according to the International Nut & Dried Fruit Association. Figs have the highest fiber content at almost 4 g per 40-g serving. Dried peaches contain 3.3 g of fiber per 40-g serving -- one fresh peach contains about 2 g.

Antioxidants

Dried fruits contain antioxidant compounds called polyphenols, which may help prevent cardiovascular disease and some types of cancer. The University of Scranton in Pennsylvania evaluated the nutritional content of fresh and dried fruits and compared the antioxidant quality and quantity. The study concluded that dates have the most polyphenols of all dried fruit. Figs and prunes have a superior quality of antioxidants among dried fruits. The findings showed that dried fruits, especially figs, are dense in antioxidants and fiber, as published in the "Journal of the American College of Nutrition" in February 2005.

References

Article reviewed by Marianne C Last updated on: Jun 29, 2011

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