Every Dried Fruit Ranked by Calories and Sugar (2026)

Dried fruits vary in calories and sugar content. For instance, banana chips have the highest calories at 150 kcal per ounce, while prunes have only 70 kcal. Understanding these differences can help in making healthier snack choices.

This reference provides a comprehensive look at the calorie and sugar content of various dried fruits. Sourced from USDA FoodData Central and manufacturer labels, the data is rounded for clarity. Each fruit is analyzed per ounce and per quarter cup.

What Are the Caloric Values of Dried Fruits?

Dried fruits are fruits that have had most of their water content removed, concentrating their sugars and calories. This makes them a popular snack, but the calorie content can vary significantly. Understanding these values can guide healthier choices.

Dried Fruit (1 oz)	Calories	Sugar (g)	Fiber (g)
Raisins	85	22	1
Dried Apricots	80	18	3
Prunes	70	12	3
Dried Cranberries	90	21	2
Dried Figs	75	17	3
Dried Mango	110	22	2
Dried Pineapple	90	19	1
Banana Chips	150	6	2
Dried Apple	70	15	2

Each dried fruit offers unique nutritional benefits.

Which Dried Fruit Has the Fewest Calories?

The dried fruit with the least calories per ounce is prunes.

1. Prunes (1 oz): 70 kcal
2. Dried Apple (1 oz): 70 kcal
3. Dried Figs (1 oz): 75 kcal
4. Dried Apricots (1 oz): 80 kcal
5. Raisins (1 oz): 85 kcal

Which Dried Fruit Has the Most Calories?

The dried fruit with the most calories per ounce is banana chips.

1. Banana Chips (1 oz): 150 kcal
2. Dried Mango (1 oz): 110 kcal
3. Dried Cranberries (1 oz): 90 kcal
4. Dried Pineapple (1 oz): 90 kcal
5. Dried Apricots (1 oz): 80 kcal

How to Track Dried Fruit Calories Accurately

Estimating calories and sugar in dried fruits can be challenging, as serving sizes and preparation methods vary widely. Nutrola is an AI nutrition tracking app that identifies dried fruit and snacks from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every nut butter ranked by calories, every fast-food fries and side ranked by calories, and every fast-food breakfast item ranked by calories.

How We Calculated These Numbers

Data was compiled from USDA FoodData Central, chain published nutrition information, and manufacturer labels. Each dried fruit's values were analyzed per ounce and per quarter cup, with calories rounded to the nearest 5 or 10. Macro-nutrient values were rounded to whole grams for clarity. Figures are compiled from Nutrola's food database, which is anchored to USDA FoodData Central, chain published data, and manufacturer labels.

Frequently Asked Questions (FAQ)

How many calories are in dried fruits?

Dried fruits can range from 70 to 150 calories per ounce. For example, prunes have 70 kcal, while banana chips contain 150 kcal.

Are dried fruits high in sugar?

Yes, dried fruits typically contain high amounts of natural sugars. For instance, raisins have about 22 grams of sugar per ounce.

Which dried fruit is healthiest?

Dried apricots and prunes are considered healthier options due to their lower calorie content and higher fiber levels.

Can dried fruits be part of a healthy diet?

Yes, when consumed in moderation, dried fruits can provide essential nutrients and fiber, but be mindful of portion sizes due to their calorie density.

How should dried fruits be stored?

Dried fruits should be stored in a cool, dry place, ideally in an airtight container to maintain freshness and prevent moisture absorption.

Do dried fruits have added sugars?

Some dried fruits may have added sugars during processing. It's important to check labels for added sugars to make healthier choices.

Key Takeaways

• Dried fruits are calorie-dense snacks.
• Banana chips are the highest in calories.
• Prunes and dried apples are lower in calories.
• Dried fruits can contain high sugar levels.
• Fiber content varies among dried fruits.
• Portion control is key for including dried fruits in a diet.