Nutritional differences between fresh fruit and dried?
- greygarious Sep 28, 2009 11:36 AM
In recent years, I have relied increasingly on dried fruit for my daily fruit fix. I buy fresh fruit seasonally but since I have some mobility issues and shop not more than once a week, if that, the weight and bulk of my grocery bags is a consideration. Certain fresh fruits, like nectarines, apricots, and pears can look good but be flavorless and mealy - hardly worth the price and the schlepping. In contrast, their dried versions are reliably flavorful, especially the stuff from my favorite online source, and far more convenient and space-saving. Even with shipping, it is about the same price, or just a little more, than the same number of pieces of fresh fruit at the supermarket. I think of 2 dried pear halves as one piece of fruit - I drink a glass of water along with it. So I'm not in danger of unknowingly eating lots of extra calories.
I'd like to know if I am missing out on any important nutrients when I have dried rather than fresh fruit? (I take a 1000mg. Vitamin C supplement daily)
You should google "nutritional value of dried fruit", there's a wealth of info out there.
The Vit. A content of dried peaches are three times over fresh (source: Alton Brown, Good Eats). Dried fruit is sometimes coated with ascorbic acid to prevent browning, which ups the vit. C content as well. Of course this depends on who's producing the product. Most Vit. C is lost in the drying process.
Dried fruit has a higher caloric value than fresh as the sugar in the fruit is concentrated, as well, some fruits (cranberries come to mind) are coated with HFCS or other sugars to up the sweetness.
The fiber content of dried fruit is legendary, as in the case of prunes, but that also stands for most dried fruit.
Generally speaking, nutritionists recommend fresh over dried, if only for the caloric value=serving size ratio and certainly for the water content.
I love dried fruit but watch my portions, as I know I can eat quite a lot more of it than fresh ( a 8 oz. bag of dried apples to just one fresh, for example.)
The caloric content is higher if you are considering calories per ounce but not if you are considering calories per piece of fruit. One prune will have roughly the same calories as one plum. The issue is that most people will eat several prunes in one sitting vs. only eating one plum.
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the vitamin content is higher because the water is gone.. but remember that the calories is more too.. one rasin is one grape.. dried berries is the best if u eat dried fruit.. rich in antioxidants..