The Lowest-Calorie Dried Fruits
Dried fruits can be a nutritious and convenient snack, but their concentrated form means a small amount packs a significant calorie punch compared to fresh fruit. For those managing their calorie intake, selecting the right type and controlling portions are critical. Based on standard nutritional data, dried apricots, prunes, and raisins are consistently ranked among the lowest-calorie options when compared to more dense varieties like dates or dried mango.
Dried Apricots: A Low-Calorie, Nutrient-Dense Choice
Dried apricots are one of the lowest-calorie dried fruits and a top pick for healthy snacking. They offer around 67 calories per 28-gram serving, or about 241 calories per 100 grams, and are packed with beneficial nutrients. These include a high concentration of Vitamin A, which supports vision and skin health, and significant levels of potassium and iron. Their natural fiber content aids in digestion and helps promote feelings of fullness, which can be advantageous for weight management.
Prunes: Sweet Satisfaction with Fewer Calories
Dried plums, or prunes, are another excellent low-calorie contender. A 28-gram serving contains approximately 67 calories, similar to dried apricots. Prunes are well-known for their digestive benefits due to their high fiber and sorbitol content. They are also a good source of Vitamin K and antioxidants, which help reduce oxidative stress in the body. Their natural sweetness makes them a satisfying treat or a sugar substitute in baking.
Raisins: The Classic Low-Calorie Favorite
Often overlooked, raisins are a very accessible and low-calorie dried fruit. A 28-gram (one-ounce) serving provides approximately 95 calories. These dried grapes are a good source of iron, potassium, and antioxidants, and can help regulate blood pressure and improve blood sugar control in some individuals. Their small size makes them an easy addition to many dishes, from oatmeal to salads, but also makes it easier to overconsume without paying attention.
Calorie and Nutritional Comparison Table (per 28g / ~1 oz)
This table provides a quick reference for the calorie content and key nutrients of popular dried fruits, helping you make informed decisions about your snacking habits.
| Dried Fruit | Calories (Approx.) | Key Nutrient | Fiber (Approx.) |
|---|---|---|---|
| Dried Apricots | 67 kcal | Vitamin A, Potassium | 2g |
| Prunes | 67 kcal | Vitamin K, Potassium | 2g |
| Raisins | 95 kcal | Iron, Potassium | 1g |
| Dried Figs | 84 kcal | Fiber, Calcium | 3g |
| Dried Cranberries | 123 kcal | Vitamin E, Antioxidants | 2g |
| Medjool Dates | 66 kcal (per piece) | Potassium, Iron | 1.6g |
The Importance of Portion Control
While comparing calories per gram is helpful, it's the total quantity consumed that matters most. The water removal process during drying concentrates not only nutrients but also natural sugars. For instance, a handful of raisins can have a similar calorie count to a much larger volume of fresh grapes. Mindful snacking and paying attention to portion sizes—typically 20 to 30 grams per day—is key to enjoying the benefits of dried fruit without overdoing it on calories. Pairing dried fruit with a source of protein or healthy fats, such as a few nuts, can also slow down sugar absorption and help maintain satiety.
The Final Verdict on the Lowest Calorie Dried Fruit
When comparing common varieties gram-for-gram, dried apricots and prunes are effectively tied for the title of the lowest-calorie dried fruit. Both provide similar calorie counts per serving and are excellent sources of fiber, vitamins, and minerals. However, it is crucial to check product labels, as some dried fruits contain added sugars that can significantly increase the calorie count, especially in varieties like sweetened dried cranberries. For pure, low-calorie options, choose unsweetened varieties whenever possible.
Conclusion
For those seeking the lowest-calorie dried fruit, dried apricots and prunes are the clear winners, offering a nutrient-dense and satisfying snack. Both are rich in fiber, vitamins, and minerals that support overall health and can be part of a balanced diet when consumed in moderation. Remember that all dried fruit is more calorie-dense than its fresh counterpart, so portion control remains the most important factor for any snacking strategy. By being mindful of serving sizes and opting for unsweetened varieties, you can enjoy the many benefits of dried fruit without derailing your health goals.
