11. Dried fruit
Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.
One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium.
Prunes are rich in fiber, potassium, and vitamin K. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron, and plant compounds.