Fresh & Dried Fruits and Nuts

 

Fruits are the source of vitamins, minerals, fiber and antioxidants. Most of the fruits are sweet, but yet low in calories.
Dried fruits are very rich in carbohydrates (40 to 70%) that is why they can be one of the best energy provider when you suddenly feel completely frazzled. They also contain a lot of vitamins, minerals and microelements.
Nuts  contain high value protein and fiber. According to the type of nuts, they are rich in magnesium, folic acid, and vitamin E and B1, which affect our skin, strengthen the hair, nails, and help to keep us slim and fit. Nuts are composed in 80% of healthy fat, that help to decrease the bad cholesterol in the body. Dried fruits and nuts are high in calories, but yet healthy, so they win a competition with sweets when it comes to weight loss diets. 
Product Mass [g] Calories [cal] Proteins [g] Carbohydrates [g] Fats [g]
Acerola raw (west indian cherry) 100 32 0.4 7.69 0.3
Almond Butter plain 100 633 15 21 59
Almonds blanched 100 590 21.4 18.67 52.52
Almonds unblanched honey roasted 100 594 18.17 27.9 49.9
Almonds with salt added dry roasted 100 595 21.06 21.2 52.05
Almonds with salt added oil roasted 100 607 21.23 17.68 55.17
Almonds without salt added dry roasted 100 595 21.06 21.2 52.05
Almonds without salt added oil roasted 100 607 21.23 17.68 55.17
Apple juice with added ascorbic acid unsweetened canned or bottled 100 46 0.1 11 0.13
Apple with skin 100 57 0.6 12.1 0.7
Apples boiled cooked without skin raw 100 53 0.26 13.64 0.36
Apples heated drained sliced sweetened canned 100 67 0.18 16.84 0.43
Apples heated unsweetened frozen 100 47 0.29 12 0.33
Apples microwave cooked without skin raw 100 56 0.28 14.41 0.42
Apples stewed sulfured dehydrated (low moisture) 100 74 0.28 19.91 0.12
Apples uncooked sulfured dehydrated (low moisture) 100 346 1.32 93.53 0.58
Apples uncooked sulfured dried 100 243 0.93 65.89 0.32
Apples unheated drained sliced sweetened canned 100 67 0.18 16.7 0.49
Apples unheated unsweetened frozen 100 48 0.28 12.31 0.32
Apples with added sugar stewed sulfured dried 100 83 0.2 20.73 0.07
Apples without added sugar stewed sulfured dried 100 57 0.22 15.32 0.07
Apples without skin raw 100 48 0.27 12.76 0.13
Apricots solids and liquids with skin extra light syrup pack canned 100 49 0.6 12.5 0.1
Apricots solids and liquids without skin heavy syrup pack canned 100 83 0.51 21.45 0.09
Apricots solids and liquids without skin water pack canned 100 22 0.69 5.48 0.03
Apricots stewed sulfured dehydrated (low-moisture) 100 126 1.93 32.62 0.24
Apricots sweetened frozen 100 98 0.7 25.1 0.1
Apricots uncooked sulfured dehydrated (low-moisture) 100 320 4.9 82.89 0.62
Apricots with added sugar stewed sulfured dried 100 113 1.17 29.26 0.15
Apricots without added sugar stewed sulfured dried 100 85 1.2 22.15 0.18
Apricots, uncooked dried 100 241 3.39 62.64 0
Avocado all verieties raw 100 160 2 7 15
Avocados California raw 100 167 1.96 8.64 15.41
Avocados Florida raw 100 120 2.23 7.82 10.06
Banana 100 74 0.9 17 0.3
Banana, dried 100 360 4 89 1
Black currants 100 84 1.5 17.4 0.9
Blackberries 100 43 1.2 9.7 0.4
Blackberries unsweetened frozen 100 64 1.18 15.67 0.43
Blueberries 100 61 1.1 12.2 0.9
Blueberries frozen wild 100 51 0 13.85 0.16
Blueberries sweetened frozen 100 85 0.4 21.95 0.13
Cherries raw red sour 100 50 1.2 12.6 0.3
Cherries solids and liquids extra heavy syrup pack canned red sour 100 114 0.71 29.23 0.09
Cherries solids and liquids extra heavy syrup pack canned sweet 100 102 0.59 26.23 0.15
Cherries solids and liquids heavy syrup pack canned red sour 100 91 0.73 23.27 0.1
Cherries solids and liquids heavy syrup pack pitted canned sweet 100 83 0.6 21.27 0.15
Cherries solids and liquids juice pack canned sweet 100 54 0.91 13.81 0.02
Cherries solids and liquids light syrup pack canned red sour 100 75 0.74 19.3 0.1
Cherries solids and liquids light syrup pack canned sweet 100 67 0.61 17.29 0.15
Cherries solids and liquids water pack canned red sour 100 36 0.77 8.94 0.1
Cherries solids and liquids water pack canned sweet 100 46 0.77 11.76 0.13
Cherries sweet raw 100 63 1 16.6 0.2
Cherries sweetened frozen sweet 100 89 1.15 22.36 0.13
Cherries unsweetened frozen red sour 100 46 0.92 11.02 0.44
Clementines raw 100 47 0.85 12.02 0.15
Cranberries 100 51 0.4 12.2 0.1
Cranberries sweetened (dried) 100 308 0 82 1
Currants dried zante 100 283 4.08 74.08 0.27
Dates (dried) 100 316 2.2 75.4 0.6
Dried Pear 100 329 0.7 80.4 0.5
English walnuts 100 654 15.23 13.71 65.21
Figs raw 100 74 0.75 19.18 0.3
Figs solids and liquids extra heavy syrup pack canned 100 107 0.38 27.86 0.1
Figs solids and liquids heavy syrup pack canned 100 88 0.38 22.9 0.1
Figs solids and liquids light syrup pack canned 100 69 0.39 17.95 0.1
Figs solids and liquids water pack canned 100 53 0.4 13.99 0.1
Figs stewed dried 100 107 1.42 27.57 0.4
Figs uncooked dried 100 249 3.3 63.4 0.93
Goji berries raw 100 321 10.7 64.3 0
Grapefruit 100 43 0.6 9.8 0.2
Grapes 100 74 0.5 17.6 0.2
Hazelnuts 100 695 14.4 11 65.9
Kiwi 100 64 0.9 13.9 0.5
Lemon 100 46 0.8 9.5 0.5
Mango 100 73 0.5 17 0.3
Maraschino cherries drained canned 100 165 0.22 41.97 0.21
Muesli 100 370 9.1 68.1 6.8
Nectarine 100 53 0.9 11.8 0.2
Olives 100 147 1.4 4.1 13.9
Orange 100 51 0.9 11.3 0.2
Papaya 100 43 0.6 9.8 0.1
Peach 100 59 1.3 11.9 0.7
Peanuts 100 595 25.7 19.2 46.1
Pear 100 62 0.6 14.4 0.2
Pineapple 100 33 0.2 7.8 0
Pistachios 100 618 20.8 17.5 51.6
Plum 100 70 1 15.9 0.3
Pomegranate fruit 100 65 2.4 13.2 0.4
Prunes 100 311 4.9 70.8 0.9
Pumpkin seeds, dried 100 596 29 15 46.7
Raisins 100 298 2.3 71.2 0.5
Raspberries 100 63 1.7 12 0.9
Red currants 100 64 1.3 13.8 0.4
Strawberries 100 36 0.7 7.2 0.5
Sunflower seeds, dried 100 584 21 20 51
Tangerine 100 34 0.5 7.5 0.2
Walnuts 100 679 16 18 60.3
Watermelon 100 15 0.3 3.2 0.1
White currants 100 63 0.4 14.5 0.4
Wild Strawberries 100 41 0.8 8.3 0.5

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