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Dried fruit nutrition: calories, carbs, GI, protein, fiber, fats

Apricots, dried, sulfured, uncooked
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Dried fruit

Dried fruit
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
31 (low)
Glycemic load 1 (low)
Calories ⓘ Calories per 100-gram serving 241
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 55.34 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 half (3.5 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -21.7 (alkaline)
Oxalates ⓘ https://www.jetir.org/papers/JETIR1804445.pdf 57mg
TOP 7% Potassium ⓘHigher in Potassium content than 93% of foods
TOP 11% Vitamin A ⓘHigher in Vitamin A content than 89% of foods
TOP 14% Fiber ⓘHigher in Fiber content than 86% of foods
TOP 15% Carbs ⓘHigher in Carbs content than 85% of foods
TOP 16% Net carbs ⓘHigher in Net carbs content than 84% of foods

Dried fruit calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 241
Calories in 1 cup, halves 313 130 g
Calories in 1 half 8 3.5 g

Dried fruit Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
31

Dried fruit Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 17% 100% 23% 31% 103% 2% 11% 115% 31% 12% 8%
Calcium: 55 mg of 1,000 mg 6%
Iron: 2.66 mg of 8 mg 33%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 71 mg of 700 mg 10%
Potassium: 1162 mg of 3,400 mg 34%
Sodium: 10 mg of 2,300 mg 0%
Zinc: 0.39 mg of 11 mg 4%
Copper: 0.343 mg of 1 mg 38%
Manganese: 0.235 mg of 2 mg 10%
Selenium: 2.2 µg of 55 µg 4%
Choline: 13.9 mg of 550 mg 3%

Mineral chart - relative view

Potassium
1162 mg
TOP 7%
Copper
0.343 mg
TOP 23%
Iron
2.66 mg
TOP 25%
Magnesium
32 mg
TOP 30%
Calcium
55 mg
TOP 32%
Manganese
0.235 mg
TOP 49%
Phosphorus
71 mg
TOP 71%
Zinc
0.39 mg
TOP 75%
Selenium
2.2 µg
TOP 76%
Choline
13.9 mg
TOP 81%
Sodium
10 mg
TOP 85%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A: 3604 IU of 5,000 IU 72%
Vitamin E : 4.33 mg of 15 mg 29%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1 mg of 90 mg 1%
Vitamin B1: 0.015 mg of 1 mg 1%
Vitamin B2: 0.074 mg of 1 mg 6%
Vitamin B3: 2.589 mg of 16 mg 16%
Vitamin B5: 0.516 mg of 5 mg 10%
Vitamin B6: 0.143 mg of 1 mg 11%
Folate: 10 µg of 400 µg 3%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 3.1 µg of 120 µg 3%

Vitamin chart - relative view

Vitamin A
3604 IU
TOP 11%
Vitamin E
4.33 mg
TOP 37%
Vitamin C
1 mg
TOP 42%
Vitamin B3
2.589 mg
TOP 54%
Vitamin B6
0.143 mg
TOP 56%
Vitamin B5
0.516 mg
TOP 58%
Vitamin K
3.1 µg
TOP 60%
Folate
10 µg
TOP 62%
Vitamin B2
0.074 mg
TOP 74%
Vitamin B1
0.015 mg
TOP 90%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

4% 62% 30% 3%
Protein:
Daily Value: 7%
3.39 g of 50 g
7%
Fats:
Daily Value: 1%
0.51 g of 65 g
1%
Carbs:
Daily Value: 21%
62.64 g of 300 g
21%
Water:
Daily Value: 2%
30.89 g of 2,000 g
2%
Other:
2.57 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 18% 21% 14% 12% 12% 5% 11% 13% 21%
Tryptophan: 16 mg of 280 mg 6%
Threonine: 73 mg of 1,050 mg 7%
Isoleucine: 63 mg of 1,400 mg 5%
Leucine: 105 mg of 2,730 mg 4%
Lysine: 83 mg of 2,100 mg 4%
Methionine: 15 mg of 1,050 mg 1%
Phenylalanine: 62 mg of 1,750 mg 4%
Valine: 78 mg of 1,820 mg 4%
Histidine: 47 mg of 700 mg 7%

Fat type information

10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g

Carbohydrate type breakdown

15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Dried fruit

85% 12% 3%
Sugar: 53.44 g
Fiber: 7.3 g
Other: 1.9 g

All nutrients for Dried fruit per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 241kcal 12% 39% 5.1 times more than OrangeOrange
Protein 3.39g 8% 68% 1.2 times more than BroccoliBroccoli
Fats 0.51g 1% 80% 65.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 1mg 1% 42% 53 times less than LemonLemon
Net carbs 55.34g N/A 16% Equal to ChocolateChocolate
Carbs 62.64g 21% 15% 2.2 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.66mg 33% 25% Equal to BeefBeef
Calcium 55mg 6% 32% 2.3 times less than MilkMilk
Potassium 1162mg 34% 7% 7.9 times more than CucumberCucumber
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Sugar 53.44g N/A 23% 6 times more than Coca-ColaCoca-Cola
Fiber 7.3g 29% 14% 3 times more than OrangeOrange
Copper 0.34mg 38% 23% 2.4 times more than ShiitakeShiitake
Zinc 0.39mg 4% 75% 16.2 times less than BeefBeef
Starch 0.35g 0% 97% 43.7 times less than PotatoPotato
Phosphorus 71mg 10% 71% 2.6 times less than Chicken meatChicken meat
Sodium 10mg 0% 85% 49 times less than White BreadWhite Bread
Vitamin A 3604IU 72% 11% 4.6 times less than CarrotCarrot
Vitamin A RAE 180µg 20% 25%
Vitamin E 4.33mg 29% 37% 3 times more than KiwifruitKiwifruit
Selenium 2.2µg 4% 76%
Manganese 0.24mg 10% 49%
Vitamin B1 0.02mg 1% 90% 17.7 times less than Pea rawPea raw
Vitamin B2 0.07mg 6% 74% 1.8 times less than AvocadoAvocado
Vitamin B3 2.59mg 16% 54% 3.7 times less than Turkey meatTurkey meat
Vitamin B5 0.52mg 10% 58% 2.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.14mg 11% 56% 1.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 3.1µg 3% 60% 32.8 times less than BroccoliBroccoli
Folate 10µg 3% 62% 6.1 times less than Brussels sproutBrussels sprout
Saturated Fat 0.02g 0% 92% 346.8 times less than BeefBeef
Monounsaturated Fat 0.07g N/A 83% 132.4 times less than AvocadoAvocado
Polyunsaturated fat 0.07g N/A 87% 637.5 times less than WalnutWalnut
Tryptophan 0.02mg 0% 93% 19.1 times less than Chicken meatChicken meat
Threonine 0.07mg 0% 92% 9.9 times less than BeefBeef
Isoleucine 0.06mg 0% 93% 14.5 times less than Salmon rawSalmon raw
Leucine 0.11mg 0% 93% 23.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.08mg 0% 92% 5.4 times less than TofuTofu
Methionine 0.02mg 0% 94% 6.4 times less than QuinoaQuinoa
Phenylalanine 0.06mg 0% 93% 10.8 times less than EggEgg
Valine 0.08mg 0% 93% 26 times less than Soybean rawSoybean raw
Histidine 0.05mg 0% 91% 15.9 times less than Turkey meatTurkey meat
Fructose 12.47g 16% 80% 2.1 times more than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 241
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 10mg
21%
Total Carbohydrate 63g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 55mg 6%

Iron 3mg 38%

Potassium 1,162mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Dried fruit nutrition infographic

Dried fruit nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.