Is Dried Fruit a Healthy Snack?
Many fruits can be dried to make them last longer and to give them a different texture and flavor. Because the water is removed from dried fruits, a smaller serving size provides the same amount of nutrients in a whole fruit---this makes dried fruits quite dense in calories if eaten in the same quantity. Considering that dried fruits are nutritionally similar to fresh fruits, they are a healthy snack in moderation. They are also a good snack if you wish to increase your caloric intake. You can find dried fruits in the canned fruit or bulk foods section of your grocery store.
Raisins
Raisins are a well-known dried fruit that is high in thiamine, Vitamin B6, riboflavin, iron, and potassium. One cup of raisins is a great source of fiber, with 5.4 grams or 21% of the FDA's recommended daily value (RDA). Like most dried fruits, one serving of raisins is very dense in calories, with one cup providing 434 calories and 115 grams of carbohydrates.
Dried Apples
Uncooked dried apples with no sugar added are a snack high in fiber and potassium. One cup of dried apples contains 387 mg of potassium, 11% of the RDA. Dried apples are low in fat, with 0.3 grams per serving, and contain 209 calories. Dried apples are high in carbohydrates with 57.6 grams, mostly from sugar. Dried apples are also extremely high in dietary fiber, containing 7.5 grams per cup, or 30% of the RDA.
Dried Cranberries
Most dried cranberries that are sold in the grocery store are sweetened, as cranberries are a very bitter fruit. A serving of one cup is high in fiber, with 2.3 grams. Dried cranberries contain 0.5 grams of fat and 123 calories per one cup serving. They are high in carbohydrates, with 33 grams.
Prunes
Prunes are often frowned upon as a frumpy fruit for those who need to increase their fiber. However, prunes are simply dried plums, and they are rich in flavor, fiber, and nutrients. While one cup of prunes has 418 calories, it is also high in Vitamin K, riboflavin, potassium, niacin, Vitamin B6, and Vitamin A. One serving contains 12.4 grams of dietary fiber, almost half of your RDA.
Dried Figs
Dried figs are a grainy and intensely sweet snack that is rich in essential nutrients. One cup of dried figs contains 241 mg of calcium, or 24% of your RDA. Dried figs are also good sources of potassium, magnesium, iron, and Vitamin K. One cup of dried figs also provides over half of your RDA for fiber, with 14.6 grams. Figs have 371 calories, 1 gram of fat, and 95 grams of carbohydrates per cup. You can use figs to replace fat in recipes for baked goods by using half the recommended fat and half fig puree.
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