Are Dried Apples Low in Calories? A Comprehensive Guide

November 19, 2025 •

3 min read

Gram for gram, dried apples contain significantly more calories than their fresh counterparts because the dehydration process removes water and concentrates their natural sugars. So, while a handful might seem like a light snack, understanding the calorie density is key to including dried apples in a healthy diet.

Quick Summary

The calorie count of dried apples is higher per gram than fresh apples due to water loss, concentrating sugars and calories. Portion control is crucial for managing intake, but they offer beneficial fiber and nutrients.

Key Points

Concentrated Calories: Dried apples are not low in calories per gram because the removal of water concentrates their natural sugars and calories.
Portion Control is Crucial: To manage calorie intake, it is vital to control the portion sizes of dried apples, as a small amount contains more calories than it appears.
Nutrient Dense: While higher in calories, dried apples are rich in dietary fiber, which aids digestion and promotes feelings of fullness.
Watch for Added Sugar: Many commercial dried apple products have added sugar, which further increases the calorie count. Look for 'no sugar added' versions.
Pairing for Satiety: Pairing dried apples with protein or healthy fats, like nuts, can help balance blood sugar and increase satiety, making a smaller portion more satisfying.
Fresh vs. Dried: Gram for gram, fresh apples are significantly lower in calories and higher in water content, making them a more filling option for fewer calories.

Understanding Calorie Density: Fresh vs. Dried Apples

When you bite into a fresh apple, a large portion of its weight is water. The average apple is about 85% water, which means a medium-sized fresh apple, around 100 grams, has approximately 52 calories. The story changes dramatically when that water is removed to create dried apples.

During the dehydration process, apples lose most of their water, shrinking in size and weight while the fiber, sugars, and calories become highly concentrated. As a result, a 100-gram serving of dried apples can contain anywhere from 200 to over 300 calories, depending on the specific product and whether sugar has been added. This substantial increase in calorie density is the core reason why dried apples are not considered a low-calorie food in the same way as fresh fruit.

The Nutritional Impact of Dehydration

Beyond just calories, the drying process affects other nutrients as well. While some nutrients, like fiber, are concentrated, other delicate vitamins can be reduced. Dried apples are still a good source of dietary fiber, which aids digestion and can help with feelings of fullness. They also provide essential minerals like potassium and iron. However, sensitive vitamins like Vitamin C are often diminished during drying, especially if sulfites are not used as a preservative. Choosing products with no added sugar is a simple way to keep the calorie count and overall sugar intake in check.

Here are the key nutritional points for dried vs. fresh apples:

Calorie Density: Drastically increases in dried fruit.
Sugar Content: The natural sugars are concentrated, leading to a higher sugar load per serving.
Fiber: Concentrated, providing a higher fiber content in a smaller package.
Vitamin C: Can be reduced during the drying process.
Minerals: Important minerals like potassium and iron are retained.

Making Dried Apples Part of a Balanced Diet

Eating dried apples can be a nutritious and delicious part of a diet, but it requires mindful portion control. Their concentrated sweetness and chewy texture make them a satisfying snack, but it’s easy to overconsume calories. For example, a single cup of fresh apple slices might satisfy you, but the equivalent nutritional and caloric load in dried apples could be just a quarter of a cup, which is a much smaller visual portion.

Tips for Mindful Snacking

Measure your portions: Don't eat straight from the bag. Pre-portion your snacks into small containers to prevent overeating.
Combine with protein or fat: Pair a small handful of dried apples with a source of protein like nuts or a tablespoon of nut butter. This helps slow down sugar absorption and keeps you feeling full longer.
Hydrate: Drink a glass of water with your snack. This can help with satiety and prevent mistaking thirst for hunger.
Check the label: Always read the nutritional information. Opt for products with no added sugars or preservatives to keep things as natural as possible.
Create your own: Dehydrating your own apples at home allows you to control the ingredients and avoids any added sugars or preservatives.

Comparison Table: Dried vs. Fresh Apples (Per 100g)


Nutrient	Fresh Apple (approx.)	Dried Apple (approx.)
Calories	~52 kcal	~243 kcal
Carbohydrates	~14 g	~66 g
Sugar	~10 g	~50 g
Dietary Fiber	~2.4 g	~10 g
Protein	~0.3 g	~1 g
Water Content	High	Very Low

Conclusion: The Bottom Line on Dried Apples and Calories

So, are dried apples low in calories? Not on a per-gram basis. The concentration of sugars that occurs during dehydration results in a calorie-dense food. However, this doesn't mean you should avoid them. They are an excellent source of fiber, vitamins, and minerals that can be a healthy addition to a diet when consumed in moderation. The key to making them work for weight management or overall health is portion control. By being mindful of serving sizes and opting for products with no added sugar, you can enjoy the concentrated goodness of dried apples without derailing your calorie goals.

For a more in-depth look at managing portions with dried fruits, visit the Academy of Nutrition and Dietetics website.

Frequently Asked Questions

Dried apples have more calories per gram than fresh apples because the drying process removes most of the water, which concentrates the natural sugars and calories in a much smaller, denser package.

Dried apples can be included in a weight loss diet if consumed in very small, controlled portions. However, their high calorie density and concentrated sugar can make it easy to overeat, so fresh apples are often a better choice for satiety due to their high water and volume content.

A healthy serving size of dried apples is typically much smaller than people expect. A quarter cup is often considered a standard serving, delivering a moderate number of calories and a good dose of fiber without excess sugar.

No, not all dried apples have added sugar. Many natural or organic brands sell unsweetened varieties. It's important to check the ingredients list on the packaging to ensure no extra sugar or preservatives have been added.

Despite their calorie density, dried apples are a great source of dietary fiber, which supports digestive health. They also contain beneficial vitamins and minerals like potassium and iron. The fiber helps to regulate blood sugar and promotes fullness.

To make low-calorie dried apples at home, simply slice fresh apples thinly and dehydrate them in an oven at a low temperature or use a food dehydrator, with no added sugars or seasonings. This gives you full control over the ingredients.

While freeze-drying also removes water, the resulting product is often less dense and may have a lower calorie count by volume compared to conventionally dehydrated apples. However, the key principle of calorie concentration still applies, so portion control remains important.