How many calories are in dried fruits?

But how healthy is dried fruit actually? We have already racked our brains about this very question, for you to read.

That's why we're interested in an even more specific question today: How many calories do we actually consume with a handful of dried fruit? We're looking into the answer to that today.

(Dried) fruits have always been important

Dried fruit, dried fruit, dried fruit – all of these names for dried fruit tell us how fruits have been preserved for centuries.

Short digression: Dried fruits originally come from the Middle East. There, grapes, dates and figs in particular were simply exposed to the sun and preserved. Historically speaking, this is actually the first preservation of food.

This made it possible for people to carry and consume healthy food and energy sources with them at any time. 

How we get our dried fruit today

Nowadays, fruits can be dried in very different ways. Exactly three types are used today: natural air drying , industrial vacuum drying and freeze drying .

Our products and buah fruits , such as pineapple, mango and co., are all freeze-dried. The coconut chips, on the other hand, are air-dried and the apple pieces are vacuum-dried.

Freeze-drying is the magic formula for preserving fruit: this is how most of the natural vitamins, nutrients and flavors survive.

Dried fruit is small, crunchy and sweet

By removing the liquid and increasing the sugar content, the fruit is preserved. As a result, microorganisms lack the basis of life - water.

After the drying process, the moisture content is only 18 to 25 percent. This also makes the fruit particularly crunchy, flavorful and sweet.

How healthy are dried fruits then?

The drying process increases the sugar content compared to the volume. Nevertheless, dried fruits are still considered particularly nutritious. Because they are still full of minerals and fiber.

Drying simply concentrates the nutrients in a smaller mass. It is also important to know that the type of drying has a decisive influence on the nutritional values ​​of the fruit. Because at high heat, not only moisture but also many valuable ingredients are removed.

What always remains, however, are the calories.

Dried fruits are better than sweets

Nevertheless: Dried fruit is THE alternative to traditional sweets. It provides you with important nutrients and more energy than sweets, chips and chocolate.

But be careful, because the calorie content of dried fruit is often just as high. In moderation they are a healthy alternative, but they do not replace the consumption of fresh fruit.

Dried fruit is your healthy snack in between meals

So feel free to eat dried fruits as a snack or in your muesli. In small portions they are super healthy! If you're trying to avoid added sugar and keep an eye on calories, everything should stay within limits.

If you also pay attention to the drying process used for your fruits, you can ensure a lot of healthy nutritional values ​​for your body. Our products and buah fruits contain a high level of healthy ingredients thanks to freeze-drying.

Dried fruits – the calorie trap?

Although dried fruit is a healthy food, the sweet snack lures you into an unexpected calorie trap: unlike the vitamins or minerals, the calories are not lost during drying. They just focus on lower volume.

Why do dried fruits have so many calories?

The ingredients of the fresh fruit are compressed in their dried state. The value of 100 grams of fresh strawberries is around 40 kilocalories, whereas that of 100 grams of dried strawberries is 290.

In return, the fresh strawberries fill you up quicker than the dried version. These are so much smaller than the fresh fruit they come from. Therefore, you consume significantly more calories from dried fruit.

Are these calories bad?

No, because all foods contain calories. They are just as important for our body as vitamins or iron. But: There are both healthy and unhealthy (“empty”) calories.

Although fresh and dried fruit are a healthy source of calories, too many healthy calories can also lead to weight gain.

Effects on your body

Let's take apples as an example: Fresh apples have a lower energy density than dried apples . They are low in calories compared to their volume. Dried apples, such as our organic apples , are an energy-rich food and unfortunately not really filling.

So if you eat a low-energy food, like fresh apples, you are more likely to maintain a healthy weight than if you eat the same amount of dried apples. So you consume more calories simply because of the amount of dried fruit you eat.

Which dried fruits have the fewest calories?

The drying process creates a much more concentrated food with a much more intense flavor. As a result, dried fruits contain more fructose and therefore more calories.

So that you can pay attention to how many calories you consume, let's take a closer look.

From apricot to coconut

Our calorie table shows you wonderfully how many calories each fruit has. We compared 100 grams of fresh fruit with 100 grams of the dried version.

As you can see, the apricot, peach and plum have the lowest calorie content. We don't have these three types of fruit in our buah range.

But the coconut, which with its 670 kilocalories per 100 grams is actually the biggest calorie bomb. This is surprising even for us in comparison!

The popular raisin is in the moderate midfield with its 299 calories. Just like our ORGANIC blueberries and strawberries , each with 290 calories.

Our buah fruits with their calories

We have also included our buah fruits in the table above. We have highlighted these for you in color. So you can easily see that, apart from the coconut, all of our fruits are in the moderate calorie range.

Our ORGANIC raspberries have the least at 263 calories. You can't go wrong with them and with our macarons recipe you can snack on them without having to worry about calories.

You should perhaps use our organic coconut chips a little more sparingly - if you want to save calories. But that's entirely up to you - because of course they taste great!

Our buah conclusion about the calorie content in dried fruits

You see, dried fruits are healthy, nutritious and can be included in your daily diet. The only thing you should keep an eye on is the sugar and calorie content.

It is therefore best to use the fruits as healthy snacks, for breakfast or just before sports and study sessions. This will quickly give you some energy in your head and body. At the same time, you cover your daily needs for vitamins and minerals.