Are Dried Fruits a Good Source Of Fiber? (Explained)

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So, you’re curious about dried fruits and their fiber content? Look no further, as we have all the answers you could possibly need. In this post, we will take a look at various dried fruits and their fiber content, as well as their calorie count. We will be giving you our top picks, comparing them to each other, and generally talking about dried fruits as a source of fiber. Finally, you will get our top pick as a fiber source among dried fruits, and we will give you its fiber count in multiple measurements. Let’s begin!

Quick Answer: Are dried fruits a good source of fiber? Well, they are mostly a decent source of fiber, and can definitely become a part of your fiber-rich diet. Most dried fruits have similar fiber content, around 3 grams of fiber per 100 calories.

Of course, there are some exceptions. Dried figs are the best, with 3.9 grams of fiber per 100 calories. One cup of dried figs will provide you with 14.6 grams of fiber and 371 calories. This is a good amount, although we don’t advise you to eat a cup of dried figs every day.

Dried cherries are the worst, with only 1.25 grams of fiber per 100 calories. While not the worst pick as a fiber source, they fall short of other dried fruits. Other good choices include dried apricots and dried prunes.

In general, dried fruits should never be your main source of fiber. We should eat around 30 grams of fiber daily, and it is best to achieve that goal by combining many different foods that are rich in fiber.

Now, let’s compare the fiber content in several dried fruits.

Comparing Fiber In Various Dried Fruits 

In this part of the article, we will be giving you a list of several dried fruits as well as their fiber content.

  • One cup of dried apricots has 9.5 grams of fiber and 313 calories. They are a decent source of fiber, something we’d consider average for dried fruits. (3 grams of fiber per 100 calories)
  • A cup of dried cranberries has 8.5 grams of fiber and 492.8 calories. They are not that great as a source of fiber, but can still be a part of your diet. (1.7 grams of fiber per 100 calories)
  • A cup of dried prunes has 12.4 grams of fiber and 417.6 calories. They are the same as dried apricots and are considered an average source of fiber. (3 grams of fiber per 100 calories)
  • A cup of dried plums has 12.4 grams of fiber and 417.6 calories. Yet another dried fruit that is considered average when it comes to fiber content. (3 grams of fiber per 100 calories)
  • A cup of dried cherries has 6.8 grams of fiber and 542.4 calories. Dried cherries are the worst among dried fruits and an overall subpar source of fiber. (1.25 grams of fiber per 100 calories)
  •  A cup of dried figs has 14.6 grams of fiber and 371 calories. As a fiber source, dried figs are definitely the best. (3.9 grams of fiber per 100 calories)
  • Dried dates have 11.8 grams of fiber and 414.5 calories per cup. Yet another dried fruit that is similar to many and considered average, fiber-wise. (2.8 grams of fiber per 100 calories)

How Much Fiber Dried Figs Contain By Quantity

  • 1 cup of dried figs has 14.6 grams of fiber and 371 calories.
  • Dried figs have 9.8 grams of fiber and 249 calories per 100 grams.
  • Dried figs have 2.8 grams of fiber and 70.6 calories per oz.

Wrap Up

Dried fruits are a good source of fiber, but not every dried fruit. Dried figs are an overall winner, and cherries lost this battle convincingly, but all of them can find a place in your diet. None of these dried fruits excels as a fiber source, and the best ones are just decent. This is why you should combine them with different foods that are rich in fiber.

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