Dried fruit: calories and nutrition facts

Dried fruit has 267 kcal per 100 g. One serving, 1 Handful (30 g), has 80 kcal.

Calories: 267 kcal
Protein: 2.1 g
Carbohydrates: 61.3 g
Fat: 0.6 g

Per 100 g

Dried fruit: how many calories?

Dried fruit has 267 kcal per 100 g, with 2.1 g protein, 61.3 g carbs and 0.6 g fat. A 30 g serving (1 Handful) has 80 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein3%
Carbohydrates95%
Fat2%

Calculate a portion

Amountg

Calories: 80 kcal
Protein: 0.6 g
Carbohydrates: 18.4 g
Fat: 0.2 g

Nutrition facts

Nutrient	Per 100 g	Per serving (30 g)
Calories	267 kcal	80 kcal
Fat	0.6 g	0.2 g
of which saturated fat	0.2 g	0.1 g
Carbohydrates	61.3 g	18.4 g
of which sugars	52.1 g	15.6 g
Fiber	6.4 g	1.9 g
Protein	2.1 g	0.6 g
Sodium	27 mg	8 mg
Water	26.6 g	8 g
Vitamin C	0.7 mg	0.2 mg
Calcium	59 mg	18 mg
Iron	1.1 mg	0.3 mg
Potassium	762 mg	229 mg
Magnesium	38 mg	11 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(267 kcal)	13%
Fat(0.6 g)	1%
of which saturated fat(0.2 g)	1%
Carbohydrates(61.3 g)	24%
of which sugars(52.1 g)	58%
Protein(2.1 g)	4%
Salt(0.07 g)	1%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

High fibre (at least 6 g)
Low fat (3 g or less)
Low sodium (120 mg or less)

Dried fruit: frequently asked questions

Dried fruit: how many calories per serving?

A 30 g serving (1 Handful) has 80 kcal.

Dried fruit: how much protein?

Dried fruit contains 2.1 g of protein per 100 g, 4% of the 50 g reference intake.

Dried fruit: how much fibre?

Dried fruit provides 6.4 g of fibre per 100 g, 26% of the 25 g a day recommended by EFSA.

Dried fruit: how much makes 100 kcal?

100 kcal is about 37 g of this food.

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