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Dried Fruits Can Contain More Calories
Nutrition expert Kaşin Yunus explained that the drying process reduces the water content in fruits, concentrating calories and sugar. The expert noted that dried fruits can be beneficial when consumed naturally and in moderation, but products with added sugar increase the risk of weight gain.
Nutrition expert Kaşin Yunus stated that dried fruits can have a higher calorie density compared to fresh fruits. Yunus explained that the main reason is the significant loss of water content during the drying process.
According to the expert, fresh fruits consist of approximately 80 to 90 percent water. This high water content increases the volume of the fruit and helps a person feel full more quickly.
In dried fruits, about 70 to 80 percent of the water is removed, and in some products, the water content drops below 20 percent. Yunus emphasized that due to water loss, sugar and calories remain in a more concentrated form, which can increase the energy value by four to five times.
Reasons for the increase in calories
Kaşin Yunus mentioned several reasons why dried fruits can raise the risk of weight gain. The first is that their small volume can lead to unintentional overconsumption.
The second reason is that the feeling of fullness provided by the water and fiber in fresh fruits is weaker in dried products. This causes the brain to recognize satiety more slowly.
The expert also highlighted that some industrially produced dried fruits have syrup or sugar added to enhance flavor, which further increases the calorie content.
Calorie differences between fresh and dried fruits in numbers
According to Yunus's examples, 100 grams of fresh grapes contain 69 calories, while 100 grams of dried grapes have 300 calories. Fresh apricots have 48 calories per 100 grams, compared to 240 calories in dried apricots.
Similarly, 100 grams of fresh figs contain 74 calories, whereas dried figs have 250 calories. Fresh peaches have 46 calories per 100 grams, while dried peaches reach 240 calories.
Benefits when consumed correctly
Kaşin Yunus also stated that dried fruits are not entirely harmful. Natural products, when consumed in moderation, can be a beneficial source of energy, fiber, vitamins, and minerals.
The expert noted that products without added sugar or chemical additives generally do not cause problems when eaten in a balanced way, but varieties containing additives and extra sugar require caution due to the risk of weight gain and other health issues.
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