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Dried fruit vs fresh fruit

Just as the fruit shrinks when it’s dried, so should your portion…

The difference:

Dried fruit can be a handy stand-in for fresh on your morning cereal or in salads. But just as the fruit shrinks when it’s dried, so should your portion: if you follow the suggested standard serving size, kilojoules go way up.

Vitamin C, however, which is sensitive to heat, drops. Fibre can go up or down.

Our advice:

Enjoy dried fruit as a condiment or snack, but keep your fresh-fruit bowl full too.

Serving Size                      Kilojoules     Fibre  (g)     Vitamin C (daily value)

 

1 small apple                        322                    44                   12%

vs

½ cup dried apples                435                    4                      3%

 

3 medium plums                   380                    3                      31%

vs

9 dried plums                        858                    6                      1%

 

3 medium figs                       460                    4                      5%

vs

9 dried figs                            787                    7                      2%

 

4 fresh apricots                     280                    3                      23%

vs

½ cup dried apricots               657                    5                      1%

 

1 cup grapes                          435                    1                      26%

vs

½ cup raisins                         908                    3                      3%

 

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