Dried fruit - Nutritional value - Carbohydrates, proteins and fats

Nutrients of a dehydrated fruit mix

Dried fruit is not as healthy a food as its name suggests. The nutritional value of this type of fruit makes it very clear.

Although it cannot be denied that fruits are a food with a high content of vitamins and minerals; In a mix of dehydrated fruit, the added sugar is high.

This can really be a problem for people with carbohydrate metabolism disorders like type 2 diabetes.

However, when it comes to dehydrated fruits, exceptions must be made. Some manufacturers do not add extra sugar to fruits, and simply remove the water as a way to extend their shelf life.

This type is the case with most apricots and raisins.

Related: carbohydrates, proteins and fats to lose weight

Nutritional information of a dehydrated fruit mix

To know if dehydrated fruits you can see the elements that compose it.

The percentage of carbohydrates, proteins and fats is usually good. However unlike fresh fruits, some vitamins are lost in the dehydration process.

Below you can see the nutritional value of 100 grams of dehydrated fruits:

Energy419 Kcal
Protein0 g
Total fat9.7 g
Vegetable fiber3.2 g
Total sugars54.8 g
Football65 mg
Iron1.16 mg
Sodium177 mg
C vitamin7.7 mg

Table of nutritional value of dried fruit mix

Carbohydrates in a dehydrated fruit mix

Carbohydrates are the main macronutrient in a dehydrated fruit mix. As can be seen in the table, 80 g of the 100 g are carbohydrates.

Also, more than half are sugar; a type of simple carbohydrates that according to the WHO should be limited to 10% of total daily calories.

Dried fruits have no protein

According to the nutritional value table shown above, a dehydrated fruit mix does not provide protein.

Supplementing the recommended amount of protein with dried fruit is not the best strategy.

The exception is goji berries, a type of dehydrated fruit that provides essential amino acids .

Fats in dehydrated fruits

Yes, dehydrated fruits have fat; This is not due to the natural fats in the fruit as most of them have a minimal lipid content.

Oils are often added to dehydrated fruits to coat them and give them their particular consistency and shine. A mix of dehydrated fruit provides approximately 10 g of fat; and generally of poor quality.


  • Most dehydrated fruit mixes are not a food with high nutritional value.
  • Fruits dehydrated with sugar are not a balanced food in carbohydrates, proteins and fats .
  • The exception: the type of fruit that has undergone a dehydration process; without the added sugar.

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