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How many calories have dried fruits?

We all know and love them: dried fruits as healthy snacks for in between! We mix fruity strawberry slices into our muesli, enjoy exotic coconut chips in delicious bars and quickly snack on one of our fruit balls with mango. Dried fruits are our hit – whether pure or processed!

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

So today we are interested in a much more specific question: How many calories do we actually consume with a handful of dried fruit? We will look into the answer to this question today.


(Dried) fruits have always been important


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

A brief digression: Originally, dried fruits originated in the Middle East. There, grapes, dates and figs in particular were simply exposed to the sun and preserved. Historically, this is even the first preservation of food.

People were thus able to carry and consume healthy food and energy sources at any time. 


How we get our dried fruit today

Nowadays, fruits can be dried in many different ways. There are exactly three types of drying used today: natural, industrial Air dryingthe industrial Vacuum- and the Freeze-drying.

Our products and YallaYum-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: most of the natural vitamins, nutrients and aromas survive.


Dried fruit is small, chrunchy and sweet

By removing the liquid and increasing the sugar content, the fruit is thus preserved. Microorganisms thereby lack the basis of life – water.

The moisture content after the drying process is then 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. This is because they are still full of minerals and fiber.

Drying merely 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. This is because high heat removes not only moisture but also many valuable ingredients.

What always remains, however, are the calories.


Dried fruits are better than sweets

Nevertheless, dried fruit is THE alternative to conventional snacks. It provides you with important nutrients and more energy than sweets, potato chips and chocolate.

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


Dried fruit is your healthy snack in between meals

So feel free to eat dried fruit as a snack or in your cereal. They are super healthy in small portions! If you try to avoid extra sugar and keep an eye on the calories, everything should stay in check.

If you also pay attention to the drying process of your fruits, you can ensure many healthy nutrients for your body. Thus, our products and YallaYum fruits still contain a high level of healthy ingredients due to the freeze-drying process.


Dried fruit – the calorie trap?


Although dried fruit is a healthy food, the sweet snack lures you into an unexpected calorie trap: Unlike vitamins or minerals, the calories are not lost during drying. They are simply concentrated in a smaller volume.


Why do dried fruits have so many calories?

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

In turn, the fresh strawberries make you full faster than the dried variety. These are so much smaller than the fresh fruit from which they come. Therefore, you consume much more calories through 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.

While fresh and even dried fruits 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, like our BIO apples, on the other hand, are a high-energy food and unfortunately not really filling.

So if you eat a low energy food, like the fresh apple, you are more likely to maintain a healthy weight than if you eat the same amount of dried apples. So you’re already taking in more calories just by the amount of dried fruit.


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 eat, let’s take a closer look.


From the apricot to the coconut

Our calorie table shows you here wonderfully how many calories, which fruit has. We have compared 100 grams of fresh fruit with 100 grams of the dried variety.

Foodfresh
kcal/
100g
dried
kcal
/100g
Apricot (apricot)48232
Peach42239
Plum (Plum)46244
Kiwi61251
ginger80260
Pear57262
Raspberries53263
Orange47263
Date23282
Apricot48289
Blueberry45290
strawberry40290
Raisins67299
Cranberries46308
banana89346
pineapple50350
Cherry50351
mango60357
Fig63368
Papaya32370
apple52372
coconut360670

As you can see, the lowest calorie content are apricot, peach and plum. We do not have these three types of fruit in our YallaYum assortment.

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

The popular raisin is in the moderate middle range with its 299 calories. Just like our BIO Blueberries and Strawberries with 290 calories each.


Our YallaYum fruits with their calories

In the table above we have also integrated our YallaYum fruits. We have highlighted them in color for you. So you can easily see that, except for coconut, all our fruits are in a moderate calorie range.

The least have our BIO raspberries with 263 calories. With them you can do so nothing wrong and snack with our macarons recipe completely free from the bad calorie conscience.

Our BIO Coconut Chips you should perhaps use a little more sparingly – if you want to save calories. But that’s up to you – because they taste great, of course!


Our YallaYum-conclusion on the calorie content in dried fruit


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

Therefore, it is best to use the fruits as healthy snacks, for breakfast or shortly before sports and study sessions. This way, you quickly get some energy in your head and body. At the same time, you cover your daily need for vitamins and minerals.

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