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California Golden Raisins (400 grams)

319.20

While all raisins are generally high in natural sugar from grapes, raisins don’t provide added sugar. All raisins are similar nutritionally, so choose the one that fits your taste preference. Raisins may offer significant health benefits, such as a reduced risk for developing diabetes and heart disease, according to a review published in 2013 in the Journal of Food Science. However, because raisins are high in calories, avoid overeating them if you want to achieve or maintain a healthy weight. The Dietary Guidelines for Americans 2010 suggest getting two servings from the fruit group daily when eating 2,000 calories per day. One-half cup of dried fruit, such as raisins, counts as one serving of fruit.

Fitday.com

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California Natural Seedless Raisins (400 grams)

207.20

While all raisins are generally high in natural sugar from grapes, raisins don’t provide added sugar. All raisins are similar nutritionally, so choose the one that fits your taste preference. Raisins may offer significant health benefits, such as a reduced risk for developing diabetes and heart disease, according to a review published in 2013 in the Journal of Food Science. However, because raisins are high in calories, avoid overeating them if you want to achieve or maintain a healthy weight. The Dietary Guidelines for Americans 2010 suggest getting two servings from the fruit group daily when eating 2,000 calories per day. One-half cup of dried fruit, such as raisins, counts as one serving of fruit.

Fitday.com

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Dried Cherries, Sweetened (400 grams)

688.80

With their vibrant, deep red color and tart but sweet taste, dried cherries make for a flavorful addition to your

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Dried Cranberries, Sweetened (400 grams)

425.60

A 1/3-cup serving of dried cranberries contains 123 calories and 0.55 grams of fat, most of it heart-healthy unsaturated fats. Unsaturated fats can help lower your cholesterol levels and regulate blood sugar levels. Because dried cranberries pack a lot of calories per handful, don’t eat more than a serving at a time.

Dried cranberries often contain large amounts of added sugar, which helps preserve the fruit and enhances the fruit’s natural tart flavor. A 1/3-cup of dried cranberries contains 26 grams of sugar. This is more than the 6 teaspoons, or 24 grams, recommended as a daily limit for women. It’s close to the 9 teaspoons, or 36 grams, of sugar recommended as an upper limit for men.

Sfgate.com

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Dried Wild Blueberries, Sweetened (400 grams)

924.00

Dried blueberries pack a nutritional punch. They are low in sodium and in calories, offering 127 calories per one-quarter cup, and they contain no cholesterol. In addition, these fruits contain nutrients that are vital for your health. There are many ways for you to enjoy these sweet treats. You can make a smoothie by blending dried blueberries and a banana with a low-fat milk or add blueberries to hot oatmeal.

Livestrong.com

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Pitted Dates (400 grams)

403.20

A 1/4-cup serving of dried or fresh dates contains 3 grams of dietary fiber. This amount supplies 14 percent of the U.S. Department of Agriculture’s recommended daily allowance of fiber for adult men and women following a 2,000-calorie diet. According to Dr. John Briffa, the bulk of a date’s fiber is the soluble fiber pectin. A high intake of foods rich in soluble fiber may help lessen your risk of diabetes and high blood cholesterol. A 2009 “Nutrition Reviews” study adds that a fiber-rich diet can also help prevent obesity, stroke, heart disease and hypertension.

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Pitted Plums / Prunes (400 grams)

492.80

All crinkled and wrinkly, this unassuming fruit is surprisingly packed with fiber and a powerhouse of vitamins and minerals, including potassium, iron and retinol. Prunes are rich in vitamin K and contain beta-carotene. Each prune (approx 9.5 g) offers about 23 kcal and 0.7 g of fiber. An ounce (28g) can be added to smoothies or trail mixes to add to the fiber and antioxidant content?, says Dr. Rupali Datta, Chief Clinical Nutritionist, SmartCooky. Just one cup of prunes provides 87% of the recommended daily intake of vitamin K, more than 20% of most B vitamins, 8% of calcium and 27% of potassium.

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