Same-portion calorie comparison

How many calories are in a handful of dried fruit?

Estimate a pinch, handful or cup of dried fruit, then distinguish naturally dried fruit from sweetened, candied or high-fat coconut.

Dried fruit handful: lower- and higher-calorie Calk versions side by side

Why equal handfuls of dried fruit can differ

In these two examples, the changes are: type of dried fruit — dried apple → coconut flakes.

Lower calorie 124 kcal 45 g 275 kcal per 100 g

higher vs lower calorie +144%

Higher calorie 302 kcal 45 g 671 kcal per 100 g

Lower calorie Calk card for Dried fruits: 275 kcal per 100 g, protein/fat/carbs 2/2/96

Higher calorie Calk card for Dried fruits: 671 kcal per 100 g, protein/fat/carbs 5/91/4

The dried apple is roughly 243 kcal per 100 g.
Coconut flakes are nearly two-thirds fat and provide around 660 kcal per 100 g, making them much more calorie-dense than dried apple.
For the same-size serving shown, the coconut flakes provide roughly 2.7 times as many calories.

Calories in a handful or cup of dried fruit

Dried pieces pack differently, so equal-looking handfuls may not weigh the same. The table shows the estimated grams for each choice.

Type	Portion	Calories
Raisins	Small handful ≈ 20 g	65 kcal
Sweetened cranberries	Small handful ≈ 20 g	65 kcal
Dried mango	Small handful ≈ 20 g	67 kcal
Dried apple	Small handful ≈ 11 g	31 kcal
Dried pineapple	Small handful ≈ 20 g	67 kcal
Dried banana	Small handful ≈ 15 g	46 kcal
Dried fruit mix	Small handful ≈ 20 g	60 kcal
Deglet Noor date	1 piece ≈ 7 g	21 kcal
Medjool date	1 piece ≈ 24 g	71 kcal
Dried fig	1 piece ≈ 9 g	23 kcal
Prune	1 piece ≈ 10 g	19 kcal
Dried apricot	1 piece ≈ 8 g	18 kcal

Dried apple, raisins, dates and fruit mixes

Use Calk to calculate calories and macros for dried apple, raisins, dates, sweetened cranberries, candied pineapple, coconut and mixed fruit.

Dried fruitsDried fruit snackDried fruit piecesCranberry, heavily sweetenedDried fruit mixMixed dried fruitDried fruitCandied pineappleCoconut flakesDried bananaFruit pastilaDried apple

More dried-fruit comparisons

Learn more

Questions about dried-fruit portions

How do I estimate calories in my handful of dried fruit?

Choose the fruit and portion above. The two shown 45 g servings contain 124 and 302 kcal; density and packing vary by fruit.

Why are coconut flakes more calorie-dense than dried apple?

The dried apple is roughly 243 kcal per 100 g. Coconut flakes are nearly two-thirds fat and provide around 660 kcal per 100 g, making them much more calorie-dense than dried apple.

How do I count a mixed dried-fruit snack?

Calculate the main fruits above, then open Dried fruits in Calk and add each component, including sweetened or candied pieces, by weight.

Calculate your dried-fruit serving in Calk

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