Dried Fruit Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dried Fruit contains 325 calories, 2.8g protein, 82.4g carbs, and 0.5g fat per one handful (40g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one handful (40g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 325 kcal | 16% |
| Protein | 2.8g | 6% |
| Carbohydrates | 82.4g | 30% |
| Total Fat | 0.50g | 1% |
| Fiber | 5.5g | 20% |
| Sugar | 65.0g | -- |
| Saturated Fat | 0.08g | 0% |
| Sodium | 15.0mg | 1% |
| Potassium | 3.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 750.0mg | 4167% |
| Magnesium | 0.40mg | 0% |
| Zinc | 75.0mg | 682% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 5.0mcg | 1% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 30.0mg | 2% |
Is Dried Fruit Good for You?
Dried Fruit provides 325 calories per one handful (40g) with 2.8g protein, 82.4g carbohydrates, and 0.5g fat. It is a source of iron (4167% dv), zinc (682% dv), vitamin b6 (59% dv).
A general mix of dried fruits such as raisins, apricots, dates, and cranberries. High in natural sugars and a convenient energy-dense snack.
Key Health Benefits of Dried Fruit
- Iron (4167% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (682% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Dried Fruit Nutrition with Gram
Use Gram to log dried fruit and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in dried fruit?
Dried Fruit contains 325 calories per one handful (40g).
How much protein is in dried fruit?
Dried Fruit provides 2.8g of protein per one handful (40g).
How many carbs are in dried fruit?
Dried Fruit has 82.4g of carbohydrates per one handful (40g).
Is dried fruit good for tracking nutrition?
Yes. Dried Fruit can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dried fruit in a meal plan?
Use Dried Fruit as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track dried fruit and thousands of other foods with the Gram app.