Is Dried Fruit Really Good for You


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Dried fruit is a popular snack option, but there is often confusion about its health benefits. In this article, we will explore the nutritional value of dried fruit, its sugar content, and the potential advantages and disadvantages of including it in your diet. We will also look into its impact on weight loss, dental health, and portion control. Additionally, we will discuss its use as a natural sweetener, considerations for diabetic individuals, and the importance of choosing organic dried fruit.

Key Takeaways:

  • Dried fruit is a fiber-rich snack that provides several health benefits.
  • It contains antioxidants, vitamins, and minerals that contribute to overall well-being.
  • However, dried fruit is also high in sugar and calories, so portion control is important.
  • Choosing organic dried fruit and avoiding added sugars and sulfites is recommended.
  • Incorporating dried fruit into a balanced diet can contribute to weight management and heart health.

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What is Dried Fruit?

Dried fruit is a delicious and convenient snack that has been enjoyed for centuries. It is made by removing most of the water content from fresh fruit through various drying methods. This process not only enhances the fruit's flavor and sweetness but also prolongs its shelf life.

Dried fruit is known for its energy-dense nature, as the water removal concentrates its natural sugars. This makes it a great source of quick and sustained energy, especially during outdoor activities or long hikes.

The most popular varieties of dried fruit include raisins, dates, prunes, figs, and apricots. Each of these varieties offers its unique texture and taste, making them versatile ingredients in both sweet and savory dishes.

Common Varieties of Dried Fruit Description
Raisins Sweet and chewy, perfect for baking or adding to trail mixes
Dates Rich and sticky, excellent for sweetening recipes or as a snack on their own
Prunes Moist and slightly tart, renowned for their natural laxative properties
Figs Sweet and seedy, a flavorful addition to salads and cheese platters
Apricots Tangy and vibrant, great for snacking and adding to baked goods


While these are the most common, dried mangoes, pineapples, cranberries, bananas, and apples are also widely available in candied form, offering a delightful burst of flavors and textures.

Dried fruit is an excellent alternative to fresh fruit when refrigeration is not available, making it an ideal choice for outdoor activities, camping trips, or long journeys.

As you can see from the image above, dried fruit is compact, lightweight, and easy to carry, making it a convenient and travel-friendly snack option.

The Nutritional Value of Dried Fruit

Dried fruit offers a highly nutritious option, packed with essential nutrients that are concentrated compared to fresh fruit. It is an excellent source of fiber, vitamins, minerals, antioxidants, and phenolic antioxidants, which provide numerous health benefits.

Let's delve into the specific nutritional components that make dried fruit such a valuable addition to a healthy diet:


Dried fruit is known for its high fiber content. Fiber is crucial for maintaining digestive health, promoting regular bowel movements, and aiding in weight management. It also helps regulate blood sugar levels, reduces cholesterol levels, and promotes a feeling of fullness, which can prevent overeating.

Vitamins and Minerals:

Dried fruit is a rich source of various vitamins and minerals that are essential for overall well-being. Although the drying process reduces the vitamin C content in dried fruit, it still contains significant amounts of other vitamins such as vitamin A, vitamin E, and B vitamins. Additionally, dried fruit is an excellent source of essential minerals like potassium, magnesium, and iron.


Dried fruit is particularly abundant in antioxidants, which help protect our cells from oxidative damage caused by free radicals. These antioxidants play a vital role in reducing inflammation, improving blood flow, and strengthening the immune system. Phenolic antioxidants, found in high amounts in dried fruit, have been linked to a decreased risk of chronic diseases such as heart disease, certain cancers, and neurodegenerative disorders.

To give you a visual representation, here's a table outlining the nutritional value of common dried fruits:

Dried Fruit Fiber (g) Vitamin A (IU) Vitamin C (mg) Potassium (mg) Iron (mg)
Raisins 3.7 0 2.3 322 0.9
Apricots 3.9 674 2.3 755 0.6
Figs 9.8 67 1.2 271 0.8
Prunes 7.1 158 0.6 732 0.9
Dates 6.7 149 0 696 0.5



As seen in the table, different types of dried fruit offer varying amounts of fiber, vitamins, and minerals. Incorporating a variety of dried fruits into your diet can help ensure a well-rounded intake of essential nutrients.

Next, we'll explore the health effects of consuming dried fruit, including its impact on weight loss, nutrient intake, and overall well-being.

Health Effects of Dried Fruit

Research suggests that consuming dried fruit can have positive health effects, including increased nutrient intake and a potential lower risk of obesity. While these findings are based on observational studies and do not establish a cause-and-effect relationship, they provide valuable insights into the potential benefits of incorporating dried fruit into your diet.

Dried fruit is a good source of plant compounds, including antioxidants, which can provide additional health benefits. Antioxidants help protect the body against oxidative stress and inflammation, which are factors associated with various chronic diseases. By including dried fruit in your diet, you can increase your intake of these beneficial plant compounds and support your overall health.

Additionally, dried fruit can be a helpful component of a weight loss plan. Its natural sweetness and fiber content can satisfy cravings for sugary snacks while providing essential nutrients. The high fiber content of dried fruit helps promote feelings of fullness, which can aid in portion control and reduce calorie intake.

It's important to note that while dried fruit can contribute to a healthy diet, moderation is key. Dried fruit is still calorie-dense and high in natural sugars, so it's essential to consume it in appropriate portions. Incorporating dried fruit as part of a balanced and varied diet can offer numerous health benefits.

Key Points:

  • Consuming dried fruit may be associated with increased nutrient intake and a potential lower risk of obesity.
  • Dried fruit is a good source of plant compounds, including antioxidants, which offer additional health benefits.
  • Including dried fruit in a weight loss plan can satisfy cravings and provide essential nutrients.
  • Portion control is important due to dried fruit's calorie density and natural sugar content.

Specific Benefits of Different Types of Dried Fruit

Different types of dried fruit offer unique health benefits that can enhance your overall well-being. Let's explore the specific advantages of some popular dried fruits:


Raisins are packed with beneficial nutrients that can support various aspects of your health. They have been associated with lowering blood pressure, improving blood sugar control, reducing inflammation, and promoting satiety. These sweet and chewy gems make for a convenient and nutritious snack option.


Prunes, also known as dried plums, are widely known for their natural laxative effects, which can help relieve constipation. They are also a rich source of antioxidants, including vitamin A and boron, which contribute to fighting oxidative damage and promoting bone health, thus aiding in osteoporosis prevention.


Dates are nutrient-dense fruits with a low glycemic index. Including dates in your diet has been linked to improved eye health, assistance in labor, and potential fertility benefits. These sweet and sticky fruits provide a natural source of energy and can be enjoyed as a delicious snack or incorporated into various recipes.

By incorporating different types of dried fruit into your diet, you can enjoy their unique health benefits while satisfying your sweet tooth. Whether you choose raisins, prunes, or dates, these dried fruits can be an excellent addition to a balanced and nutritious eating plan.

Sugar and Calorie Content in Dried Fruit

While dried fruit is a nutritious snack option, it is important to be aware of its sugar and calorie content. The water removal process during drying concentrates the sugar content in dried fruit, making it denser in calories compared to fresh fruit. Therefore, portion control is crucial when consuming dried fruit to avoid excessive calorie intake.

Let's take a closer look at the sugar content and calorie density of some common dried fruits:

Dried Fruit Sugar Content (per 100g) Calorie Density
Raisins 59g 299 calories
Dates 66g 282 calories
Apricots 53g 241 calories


As you can see, dried fruit can contain a significant amount of sugar. However, it's important to choose portion sizes wisely to enjoy the nutritional benefits without consuming excess calories.

Additionally, the glycemic index of dried fruit may also impact blood sugar levels. The glycemic index measures how quickly a carbohydrate-containing food raises blood sugar levels. Dried fruit typically has a higher glycemic index compared to fresh fruit due to the removal of water. This means that dried fruit can cause a more rapid increase in blood sugar levels.

Individuals with diabetes or those following a low-glycemic diet should be cautious when consuming dried fruit and consider the glycemic index as part of their meal planning.


  • US Department of Agriculture (USDA)
  • World Health Organization (WHO)
  • American Diabetes Association (ADA)

Considerations When Choosing Dried Fruit

When selecting dried fruit, it is important to be mindful of some key considerations to ensure you are making the healthiest choice. Let's explore the factors you should keep in mind:

Added Sugar

Be cautious of dried fruits that contain added sugars or syrups. These sweeteners can significantly increase the sugar content and calorie density of the fruit, nullifying some of its potential health benefits. Always read the ingredient label and opt for dried fruit with no added sugars.


Some brands use sulfites as preservatives in dried fruit. While sulfites help maintain the color and extend the shelf life of the fruit, they can trigger adverse reactions in individuals with sulfite sensitivities or allergies. If you experience symptoms such as breathing difficulties or skin reactions after consuming sulfite-treated dried fruit, choose brands that do not use sulfites.

Fungi Contamination

Improper storage and handling of dried fruit can lead to contamination by fungi and toxins. To minimize the risk of consuming contaminated dried fruit, look for reputable brands that follow proper hygiene and quality control practices. Additionally, always check the fruit for any signs of mold or unusual discoloration before consuming it.

Choosing Organic Dried Fruit

Opting for organic dried fruit can be beneficial in reducing your exposure to pesticides and other potentially harmful substances. Organic farming practices prioritize the use of natural fertilizers and pest management methods, ensuring that the fruit is grown without the use of synthetic chemicals. Look for organic certification labels to ensure you are purchasing organic dried fruit.

By considering these factors, you can make informed choices when selecting dried fruit and enjoy its nutritional benefits while minimizing potential drawbacks.


Incorporating Dried Fruit into a Healthy Diet

Dried fruit can be a versatile and nutritious addition to a healthy diet. Whether you're looking for snacking alternatives or creative snack ideas, dried fruit offers a range of benefits for weight management, heart health, and digestive health. It can also be used as a natural sweetener in recipes, providing a healthier option compared to refined sugars.

When it comes to snacking alternatives, dried fruit is an excellent choice. Instead of reaching for processed snacks that are often high in unhealthy fats and added sugars, opt for a handful of dried fruit. Not only will you satisfy your cravings, but you'll also reap the nutritional benefits of fiber, vitamins, and minerals that dried fruit provides.

Dried fruit can also be used as a natural sweetener in various recipes. Whether you're baking desserts or preparing savory dishes, dried fruit can add a touch of natural sweetness without the need for refined sugars. Consider using chopped dried dates or raisins in your oatmeal, smoothies, or homemade granola bars for a healthier twist.

Incorporating dried fruit into a balanced meal plan can contribute to weight management. The fiber content in dried fruit helps promote feelings of fullness, which may lead to reduced calorie intake and better portion control. Additionally, the natural sugars in dried fruit can satisfy your sweet tooth and prevent unnecessary snacking on less healthy options.

Heart health is another area where dried fruit can have a positive impact. Research suggests that consuming dried fruit is associated with a reduced risk of heart disease. The antioxidants and fiber found in dried fruit can help lower cholesterol levels and support a healthy cardiovascular system.

Dried fruit is also beneficial for digestive health. The fiber content aids in digestion and helps prevent constipation. Including dried fruit in your diet can promote regular bowel movements and contribute to a healthier digestive system overall.

Looking for creative snack ideas? Dried fruit is the perfect solution. Whether enjoyed on its own or combined with nuts and seeds, dried fruit offers a convenient, portable, and flavorful snack option. Mix dried cranberries with almonds for a tangy and crunchy trail mix, or pair dried apricots with cashews for a sweet and savory combination.

Overall, incorporating dried fruit into a healthy diet plan can provide numerous benefits. From snacking alternatives to natural sweeteners and creative snack ideas, dried fruit is a versatile and nutrient-rich food choice. However, it's important to keep portion sizes in mind, as dried fruit can be high in sugar and calories. Moderation is key to enjoying the benefits of dried fruit while maintaining a balanced and healthy diet.

Benefits of Incorporating Dried Fruit into a Healthy Diet
Provides snacking alternatives to processed snacks
Serves as a natural sweetener in recipes
Aids in weight management and portion control
Promotes heart health and reduces the risk of heart disease
Supports digestive health and prevents constipation
Offers creative and flavorful snack ideas



In conclusion, dried fruit is a nutrient-rich and healthy snack option that can be enjoyed in moderation as an alternative to processed junk food. Dried fruit offers various health benefits and is a convenient way to incorporate vitamins, minerals, and fiber into your diet. However, it is important to be mindful of portion sizes due to its high sugar and caloric content.

By practicing moderation and considering individual health needs, dried fruit can be a valuable addition to a nutritious eating plan. It can be enjoyed as a standalone snack or used creatively in recipes to add natural sweetness and flavor. With its long shelf life and portability, dried fruit is an excellent choice for busy individuals looking for a healthy on-the-go option.

Remember, when choosing dried fruit, opt for varieties without added sugars or syrups and consider organic options to minimize exposure to potentially harmful substances. Incorporating dried fruit into a balanced diet, along with other whole foods, can contribute to overall well-being, providing a tasty and wholesome alternative to processed snacks.


Is dried fruit a healthy snack option?

Yes, dried fruit can be a healthy snack option. It is nutrient-rich and offers various health benefits.

What is dried fruit?

Dried fruit is fruit that has had most of its water content removed through drying methods, resulting in a smaller, energy-dense fruit.

What is the nutritional value of dried fruit?

Dried fruit is highly nutritious and contains a concentrated amount of fiber, vitamins, and minerals compared to fresh fruit. It is also rich in phenolic antioxidants.

What are the health effects of dried fruit?

Consuming dried fruit is associated with increased nutrient intake and a lower risk of obesity. It also provides plant compounds and antioxidants that offer additional health benefits.

What are the specific benefits of different types of dried fruit?

Raisins may help lower blood pressure and improve blood sugar control. Prunes provide natural laxative effects and antioxidants, while dates support eye health and offer other nutrients.

How much sugar and calories are in dried fruit?

Dried fruit is high in sugar and calories due to the water removal process. Portion control is important due to its high caloric density.

What should I consider when choosing dried fruit?

Be mindful of added sugars and sulfites used as preservatives. Proper storage and handling are also important to avoid contamination. Choosing organic dried fruit can minimize exposure to harmful substances.

How can I incorporate dried fruit into a healthy diet?

Dried fruit can be used as a nutritious snacking alternative, a natural sweetener in recipes, or as part of a balanced meal plan. It can also be used for weight management and promote heart and digestive health.

Can dried fruit help with weight loss?

While dried fruit is calorie-dense, it can still be part of a weight loss diet when consumed in moderation and as part of a balanced eating plan.

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For further reading:The 12 Best Foods for Lowering Blood Pressure

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Ed McCormick

Chef Edmund

Edmund McCormick is the founder of Cape Crystal Brands and EnvironMolds LLC. He is the author of several non-fiction “How-to” books, past publisher of the ArtMolds Journal Magazine, editor of Beginner's Guide to Hydrocolloids, and author of six eBook recipe books available for download on this site. He resides in Far Hill, NJ and lives and breathes his food blogs as both writer and editor. You can follow him on Twitter and Linkedin.

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