Fruit Vs Fruit Juice Vs Dried Fruit

Now, any fruit consists of 70-90% water which means 100g of each contains roughly 70-90g water. 

Let’s understand this using apples as an example. In every 100 grams of apple, roughly 85 grams is water, leaving 14 grams of carbohydrates, including 2.5 grams of fiber, minimal protein, about 55 calories, and some vitamins & minerals.

however, when you turn this apple into apple juice, all the fiber is removed, leaving you with about 90-92% water, 10-11 grams of carbohydrates, a few micronutrients, and almost 45 calories.

Now, this was just an example with apples, but the composition of most fruits and their juices is likely to be similar, the majority of it being water & natural sugar, followed by some micronutrients.

However, dried fruits means fruits which are dried, such as dates, raisins, dried figs, and others, and their water content is reduced to 20-25%. That’s why they are more calorie-dense.

For example, if you look at 100 grams of dried fruit, you’ll find around 65-70 grams of carbohydrates (most of it coming from natural sugar), with 8 grams of fiber, some protein, approximately 250-300 calories, and various micronutrients.

In summary, whole fruits, due to their fiber content, will make you feel fuller compared to fruit juices. So, if you’re looking for satiety go for fruits. But if you’re going for dried fruits, be mindful of the quantity because it’s easy to overeat them . 

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