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Calories in Dried Fruit

When fresh fruit isn't available, dried fruit is a great option. Since it doesn't spoil as quickly, it's great for packing in your purse, desk drawer, or gym bag, and can be added to so many dishes including salads, yogurt, oatmeal, and baked goods. There's also a huge variety to choose from, and since it's made from fresh produce, it's packed with lots of vitamins and fibre.

Beware though — dried fruit is calorie dense, so it's important to watch portion sizes and resist mindlessly snacking on handful after handful. Check out the breakdown below to see how your favourites compare.

1/4 cup serving Calories Carbs (g) Fibre (g) Sugars (g) Protein (g) Calcium (mg) Potassium (mg)
Apples
(6 rings)
90 25 3 21 0 0
Apricots
(8-9)
78 20.4 2.4 17.4 1.1 17.9 377.7
Banana
(30g)
100 25 2 16 1 0
Blueberries 150 35 5 21 .5 40 300
Cherries 140 36 3 31 1 0 350
Cranberries 105 26.3 1.5 21.8 0 0 18.8
Dates
(2)
133 36 3.2 31.9 .9 30.7 334.1
Figs
(4)
140 28 5 21 1 60 260
Mango
(6)
130 30 2 26 1 0 190
Peaches
(30g)
90 23 3 20 1 0
Pears
(2 halves)
92 24.4 2.6 21.8 .7 11.9 186.6
Pineapple
(2 rings)
130 30 2 27 1 40
Prunes (4 dried plums) 100 24 3 12 1 20 290
Raisins 108 28.7 1.3 21.5 1.1 18.1 271.5
Strawberries
(30g)
111 25.3 4.1 15.2 1 40.5
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