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What Is The Serving Size Of Dried Fruit?

We all know the ‘five a day rule’ when it comes to fruit and vegetables, but many don’t know how this translates into dried fruit. In this blog post we cover just that, with some added nutrition facts along the way.

Dried Fruit or Fresh Fruit?

There is no set answer as to whether dried fruit or fresh fruit is better for you, and it’s important for your overall health as well as specially your microbiome that you enjoy a wide variety of different fruits and vegetables, which can be dried, fresh or pickled. However, there are a few reasons why dried fruit has a few extra benefits:

• It is less perishable.
• Dried fruit is a great snack to bring on the go, compared to fresh fruit which can bruise easily.
• Dried fruit makes eating certain fruits more accessible all year round, even when they are out of season.
• You can purchase dried fruit in multi-packs and bulk bags, making it cheaper for a larger quantity that last for longer.

More Information: How Dried Fruits Can Lead To A Healthy Gut

Dried Fruit Options

Raisins are the most common dried fruit as well as figs, prunes, and apricots. There are however lots of different fruit that you may not have considered, such as dried mango, pineapple, papaya, dates and sultanas. Our Fusions range is a tasty way to test some of these options out!

So, What Is The Serving Size For Dried Fruit?

Essentially, a 30g portion of dried fruit counts as one of your five-a-day as this is said to be roughly equivalent to 80g of fresh fruit. 

How To consume Your 5 A Day Through Dried Fruit (Calories Considered)

There can be fear around enjoying dried fruit and eating too much in terms of calorie intake. But, these key dried fruit facts should help you to better understand how great dried fruit can be as a healthy snack:

• A serving size of 30g of prunes clocks in at under 50 calories. Having prunes as a snack or a part of a lunch can help quell appetite, and packs a punch of healthful components like being high in fibre.
• Naturally ugly but delicious, figs have a unique sweet taste that is soft and chewy with a slight crunch. A 30g serving of Whitworths sweet figs is only 63 calories are a great source of fibre and packed full of vitamins and minerals.
• Apricots are a delicious, dried fruit packed with vitamins, fibre, and antioxidants, with multiple benefits that is said to help promote eye skin and gut health. Adding a 30g serving of apricots into your diet is a great way to hit your daily intake target.
• Raisins are naturally sweet, but are also a great source of fibre, filled with antioxidants and minerals like iron. A 30g serving of raisins is under 100 calories! Raisins are very versatile, they are great to be used in multiple breakfast options, such as being mixed into porridge, yogurt or granola. They are also a great ingredient to use in baking!

Learn more: Is Dried Fruit Good For You?

How To Eat More Dried Fruit

Have you seen or been involved with The Dried Fruit Alliance 2023 #EatMoreDriedFruit Campaign? This years’ campaign was fronted by Dame Laura Kenny, the five-time Olympic gold medalist, supported by a mix of lifestyle, wellness, and fitness influencers including Reality TV Star Olivia Bowen. The line-up of talent is championing key messaging around the Dried Fruit Alliance’s #TwoBeforeTenChallenge creative, aimed to encourage people to get in two of their five-a-day with breakfast as it’s statically proven to give a higher chance of reaching their daily recommended intake.

This is a brilliant campaign with a great message, so be sure to take a look!

Find out more: Investment For The Dried Fruit Alliance Campaign Continues Into Fourth Year