Dried fruit is a good source of vitamins, minerals and fiber and can be included as part of a healthy diet. A common concern, however, is the calorie content per serving in dried fruit. When fruit is dried, it becomes a more concentrated source of nutrients, calories and sugar. Therefore, keeping your portion sizes of dried fruit in check will help control your caloric intake. Also, many types of dried fruits that are available commercially contain added sugar. If you're watching your calorie intake, try looking for varieties that are unsweetened or contain little to no added sugar.
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A 1/4-cup serving of raisins contains 108 calories. This same serving size provides 1 gram of dietary fiber, 6 percent of your daily potassium target and 4 percent of your daily iron target. Raisins make for a good, portable, on-the-go snack.
Dried cranberries are another tasty and nutritious type of dried fruit. At just 85 calories per 1/4-cup serving, dried cranberries are a bit more tart and less sweet than raisins. In addition, a 1/4-cup serving of dried cranberries provides 2 grams of fiber. Add dried cranberries to a salad to boost color, texture and flavor. Dried cranberries can also be added to baked goods or your morning oatmeal to provide sweetness.
Dried apples are fairly low in calories in comparison with other types of dried fruit. Unsweetened dried apples contain 52 calories per 1/4-cup serving and provide 2 grams of fiber. In addition, dried apples give you 2 percent of your daily potassium needs and 5 percent of your daily copper target per 1/4 cup.
Dried apricots pack a lot of nutrition into 1/4 cup, with only 78 calories per serving. With 2 grams of fiber, 5 percent of your daily iron target and 8 percent of your potassium and vitamin A target, dried apricots are a fruit worth checking out. Put chopped dried apricots into your rice pilaf or pair a serving of dried apricots with a few slices of cheese for a delicious fiber- and protein-rich snack.
Dried prunes contain 104 calories per 1/4-cup serving. Prunes have been linked to aiding with constipation and for good reason, as 1/4-cup serving contains 3 grams of fiber. In addition, prunes are loaded with vitamin K, with one serving providing 29 percent of your daily needs. Snack on dried prunes or add chopped prunes to your hot breakfast cereal or salad.