Calorie content of dried fruits: can dried fruits be considered a safe substitute for sweets?

Composition, calorie content, BJU content in fresh fruits: table

In order to correctly select natural products for a balanced diet, you need to have information about their BJU indicators, glycemic coefficient and energy value. It is better to eat unprocessed fruits outside of the next lunch, therefore, if you are planning a quick snack, afternoon snack or a full dinner, the table will give a hint in your choice.

Taking a closer look at fruits that are “heavy” for the stomach, it is worth noting that the glycemic index differs with the number of kcal. Cherries have 50 kcal, sea buckthorn berries and pomegranate seeds - 52 kcal, persimmons are 2 points more, and mangoes - 65 kcal.

The most nutritious are grapes and banana:

Experts recommend that the weaker sex eat 3 servings of fruit per day. In winter, summer fruits can easily be replaced with a frozen counterpart, because quick freezing preserves a high percentage of nutrients.

What determines the calorie content of fresh fruits?

The caloric value varies depending on the presence of dextrose, sucrose and glucose in the fruit, which is often noted in special tables. Dried fruits contain the most calories - they have the least amount of moisture, and accordingly, those with the highest degree of water content have the lowest calorie content.

This rule applies when considering fresh, frozen or dry fruits. For those who closely monitor their weight, naturally sweet bananas and grapes are contraindicated; they are also advised to avoid dried fruits.

For example, 100 g of already dried apple contains 231 kcal - this is 6 times more than the energy value of a fresh apple. In the case of canned fruits, the situation is similar; they are subjected to heat treatment, as a result of which some of the nutrients are removed, and additional calories are added due to sweet syrups.

In order not to deny yourself fiber-rich fruits, you should eat them in the morning. Thus, the body is charged with energy, and carbohydrates are quickly broken down, without having time to be deposited in unnecessary places. In the evening, the human body prepares for sleep, and will want to leave work on calories consumed for later.

Calorie content of dried fruit compotes

How many calories does dried fruit compote contain? The calorie content of compote depends on the type of ingredients included in it and the presence of sugar or honey. The average calorie content of compotes is equal to 60 kcal per 100 g. Fruit and berry drinks and compotes with fruits saturated to the limit with sugars are considered high-calorie. The calorie content of a drink with sugar and apricots reaches 85 kcal, and with apples – 93 kcal.

If you do not add sugar to dried fruit compote, its calorie content is low - an average of 44 kcal. A drink made from cherries and apricots contains 8 kcal, apples and plums – 9 kcal. Low-calorie compotes are good for people who control body weight.

Benefits and calorie content of dried fruit compote

The calorie content of dried fruits is quite high, since during the drying process water is almost completely removed from the fruit. The resulting product retains all the flavor of fresh fruit in a concentrated form. In addition, it has been proven that drying is the only way to prepare fruit that allows you to preserve almost all the beneficial substances.

Dried fruits have many beneficial properties, and the most important thing is that you can eat them in almost unlimited quantities, if you are not afraid of the calorie content of dried fruits. It’s quite difficult to eat 5-6 regular fresh fruits at one time, but dried fruits are easy. Often we don’t even notice how quickly a pile of dried fruits melts on a plate. And along with them, our body receives many useful microelements and vitamins.

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Dried fruits contain vitamins B, A and P. In addition, they contain minerals - calcium, phosphorus, potassium, magnesium, iron, etc. Dried fruits also contain pectin, organic acids and healthy carbohydrates. Each individual type of dried fruit has beneficial properties unique to it. The calorie content of dried fruits also differs.

For example, dried apricots are especially beneficial for those who suffer from heart disease and metabolic disorders, as they contain a lot of potassium. Raisins are rich in vitamin P, as well as minerals necessary to support the nervous system, heart and lungs. Prunes normalize carbohydrate metabolism and improve the functioning of the digestive tract.

Dried fruits are most often consumed in their pure form, as they are tasty and nutritious in themselves. However, this does not prevent you from also using dried fruits to prepare various dishes. For example, prunes can be added to meat or salads. Some types of dried fruits are used in cooking for baking. It is also worth mentioning another way to use dried fruits, namely, preparing compotes from them.

The taste characteristics and benefits of compote depend on the quality of the dried fruits used. To do this, you need to choose the right dried fruits. One of the main requirements for dried fruits is their hardness and density. An overly soft consistency may indicate that dried fruits have been treated with special substances that help increase shelf life.

Dried fruits should not be cooked for a long time so as not to destroy the beneficial substances they contain. For the compote to be tasty and for the dried fruits to cook and become soft, 15-20 minutes is enough. If the compote is made from dry pears or apples, then it will take at least half an hour to prepare the compote. The calorie content of compote will depend on the type of fruit used. On average, this figure is about 60 kcal.

Most often, compote is made from prunes, dried pears and apples, or from a mixture of fruits. Dried fruits are a fairly sweet product, so there is no need to add sugar to the compote so as not to increase the calorie content of the dried fruit compote.

Thus, dried fruits are a wonderful natural product that allows us to receive useful substances at a time when there are no fresh fruits and the body is experiencing an acute lack of vitamins. It is recommended for almost everyone to consume dried fruits, with the exception of people with diabetes. Despite the high calorie content of dried fruits, they are actively used in dietary nutrition systems.

Dried fruits help you easily cope with hunger, and you don’t need to eat a lot of them to do this. That is why nutritionists recommend them as a light snack between meals. The calorie content of dried fruits allows you to quickly saturate the body with the energy it needs, but the resulting calories are not stored as extra pounds.

For clarity and understanding why dried fruits can work against you, here is the calorie content of dried fruits per 100 grams of product:

• dates - 274;
• dried apricots - 215;
• prunes - 231;
• fruit chips - 350;
• dried pineapples - 92;
• dried bananas - as much as 390.

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For clarity, we also present the indicators for 100 grams of product:

• chocolate - 550;
• Napoleon cake - 381;
• dessert “Tiramisu” - 300;
• ice cream - 230.

How to make dried apricots

Apricots of all varieties are dried the same way. To make dried apricots, the fruits are first divided in half and the pit is removed. The seed is removed from the kaisa so that the fruit remains intact.

The most correct method of preparation is sun drying in specially prepared places. It lasts for 6-8 days, while the weight decreases by 3-4 times due to the evaporation of moisture. The entire procedure is carried out without adding preservatives. Dried fruits acquire a brown tint if they become saturated with moisture during the drying process.

Some manufacturers, to make dried apricots brighter and preserve greater juiciness, treat apricots with gas - sulfur oxide (E220). This product is easily recognized by its orange color. Otherwise, it has a more faded color, which becomes grayish during storage (as if dusty), but at the same time the fruits remain quite soft and elastic.

Tough dried apricots that have a wine smell and taste are a product that has been stored incorrectly; it is better not to buy it.

Recipes using dried fruits

Here are recipes for delicious, healthy dishes that help you maintain your figure.

Beet salad with prunes

A very popular dish. Inexpensive and accessible ingredients. To prepare you will need:

• 0.5 kg of sweet beets;
• 100 gr. prunes;
• 50 gr. walnuts;
• 2 cloves of garlic;
• 100 gr. low-fat sour cream.

Preparation:

1. Boil the beets until tender, grate them.
2. Pour hot water over prunes for 15 minutes and chop.
3. Chop walnuts and garlic with a knife.
4. Mix everything, season with sour cream.

If desired, to reduce calorie content, sour cream can be replaced with two tablespoons of vegetable oil.

Orange salad

An unexpected combination of chicken meat, dried apricots, and garlic will add some piquancy to it. The basis of the dish is made up of dietary products.

You need to take:

• 300 gr. chicken breast;
• 7 pcs. dried apricots;
• 2 eggs;
• 1 boiled carrot;
• 3 cloves of garlic;
• 50 gr. walnuts;
• 300 gr. sour cream.

Preparation:

1. Grind the boiled chicken meat.
2. We cut dried apricots, grate eggs and carrots.
3. Mix sour cream with chopped garlic, salt and pepper.
4. We will coat each layer of salad with this sauce.
5. We follow the following assembly sequence:

• The first layer is chicken meat.
• Place dried apricots on top.
• Sprinkle with eggs.
• The fourth layer is boiled carrots.
• Decorate the top with walnuts.

Bon appetit!

Candy for weight loss

When you really want sweets, but the desire not to gain excess weight is stronger, we cook it ourselves. Take 100 grams of dried apricots, prunes, dates and walnuts.

Cooking method:

1. Grind all ingredients in a blender one by one.
2. Mix thoroughly.
3. Form small portioned balls.
4. Roll them in cocoa and sesame seeds.

For stickiness, you can add a little honey if desired.

Dried fruits compote

We will need dried pears, apples, prunes, dried apricots, and raisins in equal parts.

Prepare as follows:

• put washed apples, pears, dried apricots into the pan;
• cook for half an hour over low heat;
• add the rest of the dried fruits;
• cook for another hour and a half on low heat;
• Infuse, strain, ready.

There is no sugar in this recipe. Raisins and prunes serve as sweeteners.

Note! In conclusion, we can conclude that, despite the high calorie content, including dried fruits in their diet in their pure form or preparing dishes from them is beneficial for the body. If consumed in moderation, they are indicated for overweight people.

Recipe? Recipe!

What dried fruit dishes can be prepared at home? Yes, different! Here is one of the recipes:

Dried fruits compote:

Products:

• Dried fruits - 500 gr.
• Sugar - 200 gr.
• Water - 1-1.5 liters.
• Citric acid - 2 gr.

Dried apples, pears, cherries, dried apricots, raisins, prunes are first sorted out and thoroughly washed several times with warm water. Then the apples and pears are poured with boiling water and cooked over low heat until they become soft (about half an hour). Then add sugar and let it dissolve completely.

Then add all the remaining fruits and citric acid. All this needs to be boiled. After this, the dried fruit compote is left to infuse (best until the next day). This drink is drunk chilled. And with pleasure, especially since the number of calories in such a dish is low.

Fruit consumption per day

Specialists and nutritionists constantly conduct research on the topic of what the daily intake of vegetables and fruits is for a person. It is known that you need to eat about 1/2 kilogram of fruits, berries and vegetables per day, divided into 5 servings, but more is better.

It is beneficial for each person to eat about 5 units of fruit per day or 2.5 glasses, focusing on apples and pears, greens and citrus fruits, or split the portion 50/50 with vegetables.

Fruits are so versatile that they can replace the most delicious and high-calorie desserts due to their versatility of taste. If a person eats even 200 g per day, this will also bring positive results and reduce the risk of developing a malignant tumor and heart disease.

Are dried fruits good for weight loss?

Dried fruits bring both benefits and harm when losing weight. Figs are considered the record holder for the lowest calorie content among dry fruits. Next in terms of dietary content are dried apricots, dried apples and prunes. Dates are considered the most high-calorie fruit.

The advantage of treats is that they are light. To satisfy your hunger for a long time, a little mass of dried apricots and raisins is enough.

There is an important condition when consuming dried fruits to reduce body weight. It consists of slowly chewing the product, as if sucking dried fruit. The safe intake of natural sweets is up to 50 g per day; if more, they turn into calories.

Harm of dried fruits

In everything you need to know when to stop. Despite all the usefulness of this product, there are restrictions on its consumption:

• Due to their high calorie content, in order not to gain excess weight, it is recommended to consume them in small portions.
• To increase sales and attractive appearance, the drying process may be accompanied by the treatment of fruits with dyes and chemicals. Before eating any dried fruits, they must be washed, or better yet, soaked for a short time in water.
• Fresh and dried fruits can cause allergies. They are contraindicated for people with digestive disorders, exacerbation of diseases associated with inflammation of the gastric and intestinal mucosa.

Fruit diet: basic principles

Thanks to fruits, you can reduce your weight by 4-5 kg ​​in a week without feeling hungry and maintaining a positive mood. The fruit diet is based on eating only fruits and berries in unlimited quantities; you just have to choose which fruits you want to see in your diet.

• One or many. A menu that contains only one type of fruit is more effective, but one that contains a combination of several types is easier for the body to adapt to.
• Fermented milk supplement. By eating only fruits, you cannot get the daily intake of essential nutrients, so the diet is supplemented with kefir, yogurt or milk. This combination of products allows you to prepare delicious and healthy salads and smoothies.
• Choosing the right fruits for your diet. It is recommended to give preference to:
• apples;
• grapefruits;
• pineapples;
• peaches;
• oranges.

Juices and light salads can be easily prepared from the above, but it is best to consume them raw, then they will fully release their microelements, vitamins and minerals.

• Drinking regime. Water should be drunk in the amount of 1.5 liters per 24 hours, thus starting the process of assimilation of fruits.
• Without measure. There is no specific amount of fruit allowed by the diet; it is recommended not to reach the feeling of hunger, and to eat small portions every few hours.

The fruit menu should not be followed for more than 10-12 days, during which time diarrhea and weakness may occur.

Fruits cannot provide all the necessary proteins and vitamins, which leads to disastrous consequences if consumed for a long time on such a diet. This diet is contraindicated for people with an allergic reaction, high acidity in the body, as well as intolerance to fruits.

Healthy calorie content of dried fruits

Dried melon – about 342 kcal. They are eaten as a dessert or sweet for tea, and used for baking. Good for healthy bones, hair and nails; recommended for edema and urolithiasis, improves the functioning of the central nervous system and heart, relieves insomnia and weakness, and mitigates the effects of stress.

Already less calorie dried fruits - dried orange. It has about 301 kcal. You can dry oranges at home: in an oven, an electric dryer, or even on a radiator - in winter, and in summer - on a sunny windowsill or on a balcony. They are usually dried, cut into circles, along with the peel, which increases the bactericidal properties of the fruit. Consumption of dried oranges improves brain and gastrointestinal function, increases tone and gives strength.

There are the same number of calories in dried grapes or raisins. We know it as an indispensable ingredient in baking, but it also has many medicinal properties. You should eat only 1 tbsp. raisins every day - and digestion will improve, blood vessels will be clean, joints will be mobile, swelling will go away, and blood pressure will tend to normal.

Dried fruit pineapple ideal for diet

Pineapple is a well-known “fat burner”; There are neither many nor few calories in dried fruit - about 285; added to desserts, muesli, confectionery. Dried pineapples are sold in rings and slices, cylinders and cubes, bright yellow and orange, green and red. Colored fruits are attractive, but it is better to prefer ordinary, unsightly yellowish ones: it is healthier and safer. It is better to eat them little by little - less than 100 g at a time and not every day; You can improve digestion and mood, relieve swelling, help break down fats and save yourself from overwork.

Kiwi is an “overseas fruit” and is also sold in our country in dried form, usually in slices. Dried kiwi fruits are low in calories - only about 285 kcal per 100 g; useful for constipation, diabetes and brittle bones; improves the condition of teeth and skin - fights pigmentation well. In cooking it is used not only in sweets, but also as a seasoning for meat, improving its absorption and making the dish piquant and original. When buying this dried fruit, take well-dried, whole circles without spots, rich green color and with a slight odor.

The calorie content of dates is also approximately 285 kcal. When dried, they become a most valuable product, so healing and rich in nutrients that it is impossible to describe it “in short.” According to rumors, in the countries of the East there are long-livers who eat only dates; There are also claims that, eating dates and clean water, a person can live calmly for several years without any other food.

Low-calorie dried fruits – dried peaches – about 255 kcal; useful for blood and immunity, gallbladder, heart (including arrhythmia, angina) and nervous system; prevent rotting processes in the intestines, help cells retain moisture. Like kiwi, they are used in meat dishes, salads, desserts, and baked goods. High-quality dried fruits have a faint pleasant aroma; they are dry, clean and without a whitish coating.

Dried fruits dried fruits

Dried fruits are an affordable source of vitamins and substances. Nutritionists are sure that for a long time this is an excellent option for a substance in cases when the usual one is not available. At the same time, keep in mind that the glycemic level of dried fruits is quite high, they contain a lot of tasty sugars, and those who suffer from compote should choose another one.

Calorie content of dried fruits

To decide which dried fruits to choose, you will need a calorie table. Please note that they have a fairly high calorie value, and do not overuse them so as not to gain too many calories per day.

So, enough calories in dried fruits:

• dried apricots – 285 dry per 100 g;
• prunes – 242 kcal per 100 g;
• apricots – 278 pears per 100 g;
• dates – 281 kcal per 100 g;
• dried cooked - 390 kcal per 100 g;
• raisins raisins – 279 or per 100 g;
• raisins with pits – 276 kcal per 100 g;
• compote – 57 kcal per 100 g.

Considering the calorie content of the compote, they are used for weight loss; they are cooked in the first half of the day, in half an hour, to replace dessert. For apple people, a complete refusal of compote seems unrealistically less difficult, and in the first steps it is quite possible to use dried fruits so that the harmful sweets used are more dependent.

Dried fruit diet

Dried fruits are a unique snack; fruit allows you to immediately satisfy this need: cravings for sweets and medium-sized foods. In order to compote the desire to eat an elephant, the indicator is to take 3-5 pieces of dried apricots for prunes, and, slowly chewing them per kilocalorie, wash it down with a glass of water and tea without sugar. More often than not, such a meal will decrease significantly, and after boiling for 15-20 minutes, you will find that the sensations in the belly area of ​​the pears no longer bother you.

Including enough in your menu is better than dried apples for lunch or apples. As an example, consider a mixture of menu options based on dried fruits for weight loss:

1. Fruit
   : scrambled eggs or omelet with sweet, tea without sugar.
2. Breakfast product
   : tea without so, 3 – 5 dried fruits (add no more than half by volume).
3. Lunch
   : sugar soup in chicken broth with vegetables, you need grain bread.
4. Second compote
   : half a pack of cottage cheese or fermented baked milk.
5. Dinner
   : baked or chicken or beef with cabbage and other vegetables.

Calorie content according to such a menu of compote for any length of time will not be the same for the body. Dried fruits in this case will be at a rate of 0.8 - 1.2 kg per week.

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Should you eat dried fruits?

Dieters should try to limit the amount of dried fruit they eat. Even though they serve as between-meal snacks, they make it easy to exceed your daily calorie intake. Therefore, it is better to add dried fruits in small quantities to other dishes, and to satisfy hunger before the main meal, it is better to keep a bowl of muesli or fresh fruit on hand.

Dried fruits can be added as additives to cereals, Greek yogurt, and even salads. Thus, thanks to the large amount of vitamins and minerals contained in dried fruits, you can increase the amount of nutrients in your diet.

It is best to buy dried fruits without adding additional sugar and preservatives, this way they retain their nutrients, thereby bringing much more benefits to the body.

Dried fruits are tasty and healthy fruits dried and candied in their own juice. The calorie content of dried fruit varies greatly depending on what kind of fruit it is.

Why dried fruits are suitable for diets

We are interested in the taste and benefits of dried fruits, including the possibility of using them in diets for weight loss. Many people think that it is not worth introducing dried fruits into your diet for weight loss - they are too sweet, but at the same time there are many effective diets based on them. The sugars in which dried fruits are so rich are broken down and absorbed slowly, and they help maintain a feeling of fullness for a long time, unlike bars, candies, cakes and other “unhealthy” sweets. There are no sudden releases of insulin into the blood, causing the growth of adipose tissue, from dried fruits, but the body receives useful substances in considerable quantities.

Sweet and aromatic, dried fruits are not only a healthy dietary product, but also a delicious treat: they can be used to “eat up” stress without fear. This does not mean that you can consume them in excessive quantities. The calorie content of dried fruits is high, but they are also rich in fiber, which perfectly cleanses out all toxic “deposits” and “accumulations” and helps strengthen the immune system.

Some dried fruits are found in stores and markets in Russia more often, others less often, but they all bring benefits. First, about the more high-calorie types.

Incorporating Dried Fruits into a Healthy Diet

Watch your portion size to avoid eating too many calories or too much sugar from dried fruit. If you're going to eat a fruit snack, fresh fruit may be a better option because it's less energy-dense, meaning you can eat more for the same amount of calories. Sprinkle some dried fruit on a salad or in your cereal to add a hint of sweetness, or add a small amount of dried fruit to baked goods such as pancakes or bread. You can also make a nutritional cane blend using low sugar, high fiber and some dried fruits and nuts.

The benefits of dried fruits

Thanks to calcium, which saturates dried fruits, bones, nails and hair are strengthened, and the condition of the skin improves. Potassium has a beneficial effect on the functioning of the heart and has a strengthening effect on the nerves. Sodium paired with iron normalizes hemoglobin levels. The presence of magnesium in dried fruits brings blood pressure to normal.

Fiber, which saturates dried fruits, improves digestion, organizing the proper functioning of the gastrointestinal tract. Regardless of how many calories are in dried fruits, they are useful for those who are burdened with vitamin deficiencies, anemia and anemia. They are of undoubted benefit to people suffering from depression, insomnia and weakened immunity.

The fruits dull the feeling of hunger and dissatisfaction in those who follow diets, especially strict ones. Dried fruits brighten up a meager diet, acceptable for a variety of diets. A minimal amount of dried fruit can suppress appetite, which is important for those who want to lose weight. This is possible because the calorie content of dried fruits is quite high.

Useful properties of dried fruits

The best way to prepare fruit is drying. It completely preserves the chemical composition of the product, with the exception of water and slight destruction of vitamin C:

• The usefulness of dried fruits is determined by the fact that they are antioxidants. By doing this, they maintain youthful skin and maintain good condition of nails and hair.
• They contain many vitamins and minerals necessary for humans.
• If you want to eat sweets, they are an excellent substitute for sweets and cakes, without causing damage to your figure.

Let's take a closer look at the usefulness of some individual dried fruits.

Raisin

Multivitamin product from dried grapes:

• First among dried fruits in terms of vitamins and microelements.
• The iodine content improves the functioning of the thyroid gland.
• Vitamin C has a beneficial effect on the skin.
• Raisins help relieve stress and fight respiratory diseases.
• Cures fever.
• Relieves swelling.
• Improves blood quality indicators.

Prunes

• The product contains dietary fiber, improves intestinal function, which gives a quick effect when following a diet.
• Thanks to pectins, it removes toxins and waste from the body.
• Stimulates the production of gastric juice and bile.
• Has pronounced antibacterial properties.
• Is a natural antidepressant.
• Increases the elasticity of the walls of blood vessels.
• Contains vitamin A, which supports vision.

Dried apricots

• Contains a large amount of potassium, calcium, magnesium.
• Has a beneficial effect on the health of the cardiovascular system.
• Doctors advise using it to strengthen the heart muscle and lower blood pressure.
• Women after menopause need to include dried apricots in their diet to prevent osteoporosis.
• Prevents the development of cancer cells.