Eating dehydrated, or dried, kiwi fruit slices is a great way to get its benefits while also providing a convenient way to store the fruit so that you can eat it when it is not in season. Among dried kiwi many benefits is the fact that it is easy to take with you and provides a convenient way to have a nutritious snack whenever the urge strikes you.

During the dehydration process for kiwi slices most of the water content is removed which makes them smaller, denser and richer in nutrients per gram. It does, however, also make them higher in sugar, calories and fat than raw kiwi fruit. People watching their intake of these substances should note these differences in raw and dried fruit.

Kiwi fruit originated in China and has been eaten for over 300 years as a rich source of vitamin C and other nutrients which are present in the fruit after it has been dehydrated. Dried kiwi benefits and nutritional information is listed below.

Although kiwi is a relatively small fruit in size, it contains more vitamin C than is found in three oranges. The exact amount of the vitamin present in dried kiwi depends on its variety but, because the nutritional elements of dried kiwi are concentrated, it always has more vitamin C per gram than prior to dehydration meaning that it packs a more concentrated amount of the vitamin than a fresh kiwi slice. It is estimated that a typical kiwi provides around 150% of the vitamin C requirement for a person per day.

Kiwi also contains other valuable vitamins and minerals. It is rich in potassium and contains more than a banana. Potassium helps control your body’s salt levels and can reduce blood pressure. Kiwi fruit is also rich in magnesium, which helps the body’s nervous system function, and contains more fiber than a bowl of breakfast cereal. The fruit also contains lutein (which protects against vision loss) and folate which is beneficial for women that are pregnant or breastfeeding. Kiwi also contains vitamin E which is an anti-oxidant that helps lower cholesterol.

One kiwi contains approximately 40 calories and less than 0.3 grams of fat. While a 1.8 ounce serving of dried kiwi fruit contains about 180 calories, its fat content is minimal at less than half a gram. Because the fruit is so dense with nutrients and practically free of fat it is one of the healthiest options for a snack and as a source of quick energy.