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Dried fruit counts as fruit in the Dietary Guidelines for Americans, from USDA and HHS, which list “All fresh, frozen, canned, and dried fruits and 100% fruit juices” in the fruit group. Drying removes water, so the same weight carries more of everything else: in USDA data, 100 grams of raw plums list about 87.2 grams of water and the same weight of prunes 30.9 grams. This guide to dried fruit nutrition ranks 16 USDA SR Legacy entries by fiber per ounce, compares fresh and dried forms per 100 grams, and explains what the words sulfured and sweetened mean in USDA names and FDA rules.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Per ounce in USDA data, the dehydrated banana and fig entries list about 2.8 grams of fiber, the top of this table, and the sweetened mango and tart cherry entries 0.7 gram.
- Per 100 grams in USDA data, raw grapes list about 80.5 grams of water and 69 calories, and dark seedless raisins 15.5 grams of water and 299 calories.
- USDA puts the word sulfured in its apricot, peach, pear and apple entry names, and 21 CFR 101.100 sets a detectable amount of a sulfiting agent at 10 parts per million or more.
- Total sugars have no FDA Daily Value; per ounce in USDA data, prunes list about 10.8 grams and the sweetened cranberry entry 20.6 grams.
Dried fruit nutrition per ounce in USDA data
The table lists USDA FoodData Central SR Legacy entries for uncooked dried fruit per ounce (28.35 grams), ranked by fiber. The percent Daily Value (%DV) uses the FDA Daily Values of 28 grams for fiber, 4,700 milligrams for potassium and 18 milligrams for iron. Total sugars have no Daily Value in the FDA labeling rule, and the USDA total sugars figure counts all sugars, including any added to the sweetened entries. SR Legacy lists the dried goji entry without a potassium value and dried persimmons without a total sugars value, so USDA figures for them are not shown.
| Dried fruit (USDA FDC ID) | Serving | Calories | Carbohydrate | Total sugars | Fiber (% DV) | Potassium (% DV) | Iron (% DV) |
|---|---|---|---|---|---|---|---|
| Bananas, dehydrated (173945) | 1 oz (28.35 g) | 98 | 25.0 g | 13.4 g | 2.8 g (10%) | 423 mg (9%) | 0.3 mg (2%) |
| Figs, dried, uncooked (174665) | 1 oz (28.35 g) | 71 | 18.1 g | 13.6 g | 2.8 g (10%) | 193 mg (4%) | 0.6 mg (3%) |
| Apples, dried, sulfured (171691) | 1 oz (28.35 g) | 69 | 18.7 g | 16.2 g | 2.5 g (9%) | 128 mg (3%) | 0.4 mg (2%) |
| Peaches, dried, sulfured (169934) | 1 oz (28.35 g) | 68 | 17.4 g | 11.8 g | 2.3 g (8%) | 282 mg (6%) | 1.2 mg (6%) |
| Dates, deglet noor (171726) | 1 oz (28.35 g) | 80 | 21.3 g | 18.0 g | 2.3 g (8%) | 186 mg (4%) | 0.3 mg (2%) |
| Pears, dried, sulfured (169121) | 1 oz (28.35 g) | 74 | 19.8 g | 17.6 g | 2.1 g (8%) | 151 mg (3%) | 0.6 mg (3%) |
| Blueberries, dried, sweetened (168158) | 1 oz (28.35 g) | 90 | 22.7 g | 19.1 g | 2.1 g (8%) | 61 mg (1%) | 0.3 mg (1%) |
| Apricots, dried, sulfured (173941) | 1 oz (28.35 g) | 68 | 17.8 g | 15.2 g | 2.1 g (7%) | 329 mg (7%) | 0.8 mg (4%) |
| Prunes (dried plums), uncooked (168162) | 1 oz (28.35 g) | 68 | 18.1 g | 10.8 g | 2.0 g (7%) | 208 mg (4%) | 0.3 mg (1%) |
| Dates, medjool (168191) | 1 oz (28.35 g) | 79 | 21.3 g | 18.8 g | 1.9 g (7%) | 197 mg (4%) | 0.3 mg (1%) |
| Cranberries, dried, sweetened (171723) | 1 oz (28.35 g) | 87 | 23.5 g | 20.6 g | 1.5 g (5%) | 14 mg (0%) | 0.1 mg (1%) |
| Raisins, dark, seedless (168165) | 1 oz (28.35 g) | 85 | 22.5 g | 18.5 g | 1.3 g (5%) | 211 mg (4%) | 0.5 mg (3%) |
| Currants, zante, dried (171724) | 1 oz (28.35 g) | 82 | 21.8 g | 17.7 g | 1.2 g (4%) | 220 mg (5%) | 0.5 mg (3%) |
| Raisins, golden, seedless (168164) | 1 oz (28.35 g) | 85 | 22.7 g | 18.6 g | 0.9 g (3%) | 211 mg (4%) | 0.3 mg (2%) |
| Tart cherries, dried, sweetened (171708) | 1 oz (28.35 g) | 94 | 22.8 g | 19.0 g | 0.7 g (3%) | 107 mg (2%) | 0.2 mg (1%) |
| Mango, dried, sweetened (169091) | 1 oz (28.35 g) | 90 | 22.3 g | 18.8 g | 0.7 g (2%) | 79 mg (2%) | 0.1 mg (0%) |
In USDA data, the dehydrated banana and dried figs lead at about 2.8 grams of fiber per ounce, followed by the sulfured apple and peach entries at 2.5 and 2.3 grams. The two date entries sit close together in USDA data: Deglet Noor and Medjool list 2.3 and 1.9 grams of fiber and 18.0 and 18.8 grams of total sugars per ounce. USDA lists prunes at 2.0 grams of fiber and the least total sugars in the table, 10.8 grams per ounce, while the sweetened dried cranberries list the most, 20.6 grams.
For potassium, USDA lists the dehydrated banana at about 423 milligrams per ounce and dried apricots at 329 milligrams, 9% and 7% of the FDA Daily Value. In USDA data, the sulfured peach entry lists the most iron, about 1.2 milligrams per ounce. Dark and golden raisins, zante currants and the sweetened cranberry, tart cherry and mango entries list 1.5 grams of fiber or less per ounce in USDA data. For the fresh fruits, see blueberries, cherries, mango, peaches and pears.
For other rankings, see our high fiber foods guide, the potassium foods list and foods high in sugar.
Fresh and dried fruit side by side
Per-ounce figures for dried fruit are not comparable with fresh fruit, because the dried form has lost most of its water. The table compares raw and dried forms of six fruits per 100 grams in USDA data, so the effect of drying shows directly, with the FDA Daily Values of 28 grams for fiber and 4,700 milligrams for potassium.
| Fruit form (USDA FDC ID) | Amount | Water | Calories | Total sugars | Fiber (% DV) | Potassium (% DV) |
|---|---|---|---|---|---|---|
| Grapes, red or green, raw (174683) | 100 g | 80.5 g | 69 | 15.5 g | 0.9 g (3%) | 191 mg (4%) |
| Raisins, dark, seedless (168165) | 100 g | 15.5 g | 299 | 65.2 g | 4.5 g (16%) | 744 mg (16%) |
| Plums, raw (169949) | 100 g | 87.2 g | 46 | 9.9 g | 1.4 g (5%) | 157 mg (3%) |
| Prunes (dried plums), uncooked (168162) | 100 g | 30.9 g | 240 | 38.1 g | 7.1 g (25%) | 732 mg (16%) |
| Apricots, raw (171697) | 100 g | 86.3 g | 48 | 9.2 g | 2.0 g (7%) | 259 mg (6%) |
| Apricots, dried, sulfured (173941) | 100 g | 30.9 g | 241 | 53.4 g | 7.3 g (26%) | 1162 mg (25%) |
| Figs, raw (173021) | 100 g | 79.1 g | 74 | 16.3 g | 2.9 g (10%) | 232 mg (5%) |
| Figs, dried, uncooked (174665) | 100 g | 30.1 g | 249 | 47.9 g | 9.8 g (35%) | 680 mg (14%) |
| Apples, raw, with skin (171688) | 100 g | 85.6 g | 52 | 10.4 g | 2.4 g (9%) | 107 mg (2%) |
| Apples, dried, sulfured (171691) | 100 g | 31.8 g | 243 | 57.2 g | 8.7 g (31%) | 450 mg (10%) |
| Cranberries, raw (171722) | 100 g | 87.3 g | 46 | 4.3 g | 3.6 g (13%) | 80 mg (2%) |
| Cranberries, dried, sweetened (171723) | 100 g | 15.8 g | 308 | 72.6 g | 5.3 g (19%) | 49 mg (1%) |
Per 100 grams in USDA data, raw plums list about 87.2 grams of water and 46 calories, and prunes 30.9 grams of water and 240 calories, with fiber rising from 1.4 to 7.1 grams. USDA lists raw figs at 2.9 grams of fiber per 100 grams and the dried fig entry at 9.8 grams, and raw apricots at 259 milligrams of potassium against 1,162 milligrams for the sulfured dried entry. USDA lists raw grapes at 69 calories and 15.5 grams of total sugars per 100 grams, and dark seedless raisins at 299 calories and 65.2 grams.
The cranberry pair differs from the others in USDA data, because the dried entry is sweetened: it lists about 72.6 grams of total sugars per 100 grams against 4.3 grams raw, while potassium falls from 80 to 49 milligrams. See also apples, types of plums, types of grapes and low sugar fruits.
Sulfured and sweetened: what the names and labels say
USDA SR Legacy puts the word sulfured in the names of its uncooked apricot, peach, pear and apple entries in this guide. FDA’s labeling regulation at 21 CFR 101.100(a)(4) names the sulfiting agents as “sulfur dioxide, sodium sulfite, sodium bisulfite, potassium bisulfite, sodium metabisulfite, and potassium metabisulfite” and says one added to a food with no technical effect counts as present in an insignificant amount only if no detectable amount is present in the finished food. The same CFR paragraph sets a detectable amount of a sulfiting agent at 10 parts per million or more of the sulfite in the finished food. The ingredient list on a package shows what that product contains.
In USDA names, the word sweetened marks the cranberry, tart cherry, blueberry and mango entries in this guide. On a Nutrition Facts label, the FDA rule in 21 CFR 101.9 has an added sugars line with a Daily Value of 50 grams, while total sugars carry no Daily Value. In USDA data, an ounce of the sweetened cranberry entry lists about 20.6 grams of total sugars, and raw cranberries list 4.3 grams per 100 grams; the label on a package separates the added part.
Other notes on dried fruit
- Values vary: USDA SR Legacy figures are averages, and the Nutrition Facts label is the figure for a given package.
- Stewed forms: SR Legacy also keeps stewed entries, with and without added sugar, for many of these dried fruits, so a figure for an uncooked entry does not describe them.
- Related guides: mulberries, goji berries, persimmon, lychee, longan and our sibling guide to nut butters.
Frequently Asked Questions
Which dried fruit ranks first in the USDA table?
In USDA data, the dehydrated banana and the fig entries list about 2.8 grams per ounce, followed by the sulfured apple entry at 2.5 grams.
Does drying fruit change its calories?
Yes, in USDA data: raw plums list 46 calories per 100 grams and prunes 240, as water falls from about 87.2 to 30.9 grams.
What does sulfured mean in a dried fruit name?
USDA uses the word in the names of its apricot, peach, pear and apple entries, and FDA’s regulation at 21 CFR 101.100(a)(4) names sulfur dioxide and five sulfite salts as sulfiting agents.
Is sugar added to dried fruit?
Some USDA entries, such as the cranberry, tart cherry, blueberry and mango ones in this guide, are named sweetened, and the FDA Nutrition Facts label shows added sugars on their own line.
Does dried fruit count toward the fruit group?
Yes. The Dietary Guidelines from USDA and HHS count all fresh, frozen, canned and dried fruits and 100% fruit juices in the fruit group.
Which dried fruit lists the least total sugars per ounce?
Prunes, at about 10.8 grams per ounce in USDA data; the sulfured peach entry lists 11.8 grams.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Nut Butters: 8 Spreads Compared per 2 Tablespoons in USDA Data, Raisins: USDA Nutrition per Ounce, Sugar, Golden vs Dark and Research, Prunes: USDA Nutrition, Sorbitol, Constipation and Bone Research, Dates Fruit: Benefits, Medjool Dates and USDA Nutrition Facts.