Is Dried Fruit Good for You? We Asked a Dietitian

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Dried fruit is a convenient way to get more fruit in your diet. Still, there's been a long-standing debate about whether dried fruit is as nutritious as fresh fruit. This is because dried fruit is higher in calories. And some dried fruit contains added sugar, artificial sweeteners, and/or preservatives.

But dried fruit has been a key part of the healthful Mediterranean diet for centuries, and it can benefit overall health in many ways.

The type and amount of dried fruit you eat can make all the difference. Here's everything you need to know.

What is dried fruit?

Dried fruit is fruit that has gone through a drying process and had most of its water content removed. The drying process concentrates the fruit's flavors and nutrients. This results in a chewy, naturally sweet, and fiber-rich food.

Since dried fruit contains less water than fresh fruit, it's more shelf-stable. This makes it a very portable snack. You can find it at most markets, from convenience stores to supermarkets.

What are the health benefits of dried fruit?

Dried fruit offers many of the same health benefits as fresh fruit.

Vitamins and minerals

Dried fruit is an excellent source of essential vitamins and minerals. These include folate (vitamin B9), which helps us make new DNA, and potassium, which plays an important role in heart health.

Most people consume enough folate if they eat a balanced diet. But they often don't get enough potassium. Dried fruits, particularly apricots, are an excellent source of potassium.

Note that fruit loses certain nutrients during the drying process. For example, vitamin C is significantly reduced since it's sensitive to heat.

Antioxidants

Dried fruits are rich in antioxidants. These are ingredients that help reduce the risk of health conditions including:

• Diabetes

• Heart disease

• Certain cancers

A small handful of dried fruit provides your body with more antioxidants than the same amount of fresh fruit. This is because it's more concentrated.

Fiber

Since it's more concentrated, dried fruit also provides more fiber per ounce than fresh fruits. A ¼ cup serving of dried fruit contains around 2 g to 3 g of fiber. This might not sound like a lot, but to get the same amount of fiber from fresh fruit, you'd need to eat much more of it. For example, you'd need about 2.5 cups of fresh grapes to equal the fiber content in ¼ cup of raisins.

Some of the fiber in dried fruit is prebiotic, which means it can help "feed" the good bacteria in your gut. When your microbiome is balanced with good bacteria, it boosts your gut health and your overall health. It may help lower inflammation in your body and reduce the risk of conditions like heart disease and diabetes.

Only about 5% of people in the U.S. consume the recommended amount of fiber, so eating dried fruit is a great way to dial up fiber intake.

What dried fruits are the healthiest for you?

While all dried fruits offer health benefits, some have been studied more than others. Below are dried fruits with the most research support.

Apricots

Apricots are a good source of prebiotic fiber. They are also high in plant compounds with potential prebiotic properties, like polyphenols.

Apricots also provide:

• Vitamin A, which supports eye health

• Antioxidants that support brain health

• Potassium

Cranberries

Cranberries are high in antioxidants called proanthocyanidins. These are particularly good for urinary tract health. The polyphenols and other antioxidants in dried cranberries may also reduce inflammation, support digestion, and help lower cholesterol.

Note that dried cranberries are usually sweetened. This is to balance out their natural tartness. Check the ingredient label to see if you can find dried cranberries with less sugar.

Dates

Dates have the most polyphenol antioxidants of any dried fruits. This may help reduce oxidative stress that can contribute to inflammation and long-term health conditions. And dates are particularly high in potassium. Medjool dates contain 50% more potassium by weight than bananas, making them a heart-healthy choice. There's even some research suggesting that when eaten regularly near the end of pregnancy, dates may potentially help with labor.

Figs

Like other dried fruit, figs may boost antioxidant levels in your blood. They're also rich in insoluble fiber. This type of fiber can help with constipation or irregular bowel movements. Research suggests figs may also help with constipation specifically related to irritable bowel syndrome (IBS).

Dried plums (prunes)

Prunes are well known to help relieve constipation. Prunes' high fiber content adds bulk to your stool, and their natural sugar alcohol (sorbitol) can also act as a natural laxative. Eating prunes may also protect heart health and lower your risk of diabetes.

Raisins

Raisins contain lots of potassium, polyphenols, and other antioxidants that may help lower blood pressure, cholesterol, and inflammation. And consuming raisins (among other fruits) has also been linked to reduced diabetes risk.

Dried fruits to limit or avoid

When choosing dried fruit, read nutrition labels. Some types contain ingredients you should limit.

Sweeteners

It's fine to have some added sugar in your diet. But it's best to eat no more than 12 tsp (48 g) per day. This is about 200 calories from added sugar.

Added sugar refers to sugars that are added during food processing or preparation. These are different from natural sugars that are naturally present in fruit. Dried berries and dried tropical fruits often contain added sugar.

Regularly eating dried fruit made with added sugar can do the body more harm than good. This is because eating too much added sugar can increase the risk of conditions like heart disease, diabetes, obesity, and cancer.

Even if the packaging says "no added sugar," check to see if artificial sweeteners are used. Some people prefer to avoid artificial sweeteners, since they may also pose health risks.

Dried fruit labeled "unsweetened" will help you avoid both added sugar and artificial sweeteners.

Preservatives

Many dried fruits contain preservatives that help preserve color and prolong shelf life. But some research suggests common preservatives like potassium sorbate and sodium benzoate may have negative effects on long-term health.

Sulfites (like sulfur dioxide) are another commonly used artificial preservative. They may cause allergy and asthma symptoms in some people.

The FDA says artificial sweeteners and preservatives are safe to eat in the small amounts that are in foods. But we need more research on the long-term safety of these additives.

To avoid artificial preservatives, choose dried fruit labeled "preservative-free."

Dried fruit vs. fresh fruit

Dried and fresh fruits each have advantages. Here are some side-by-side comparisons:

• Nutrient density: The drying process leads to the loss of some nutrients. But dried fruits are still worth eating, as they maintain many of the antioxidants, fiber, vitamins, and minerals found in fresh fruit. And dried fruits may concentrate some of those nutrients.

• Calories and sugar content: Dried and fresh fruits have similar amounts of natural sugars and calories. But dried fruit has concentrated amounts because it's shrunk down. This makes it easy to eat too much dried fruit. This can negatively affect blood sugar levels.

• Hydration: Due to their high water content, fresh fruits provide some natural hydration. Dried fruits, with their water content mostly removed, don't offer this benefit.

• Additives: Fresh fruits are free from additives. But some dried fruit has added sugar, artificial sweeteners, and/or artificial preservatives.

• Convenience: Dried fruit is a good portable snack. It also lasts longer than fresh fruit.

• Access: Dried fruit tends to be more widely available and affordable than fresh fruit. But dried fruit without additives is harder to find, and usually costs more than other dried fruit varieties. This reduces some of the availability and cost advantages over fresh fruit.

The verdict? Fresh fruit wins for hydration, and being naturally free from additives. But unsweetened dried fruit can be a nutritious and convenient option that adds to daily fruit intake.

Is it OK to eat dried fruit every day?

You can enjoy unsweetened dried fruit daily as part of a balanced diet. Unsweetened dried fruit can help meet your daily fruit intake goals. But it shouldn't replace fresh fruit. And, do your best to eat it in moderation.

The2020-2025 Dietary Guidelines for Americans recommends at least 2 cups of fruit per day. A ¼ cup of dried fruit equals ½ cup of fresh fruit. Aim to limit dried fruit to ¼ cup per day, and opt for fresh fruit the rest of the time.

Dried fruit is great on its own as a snack, or added to salads, yogurt, oatmeal, or cooked grains.

Who should limit dried fruits?

Dried fruit is high in natural sugars, so people with diabetes are sometimes told to avoid it. But most people with diabetes can enjoy some unsweetened dried fruit.

Research suggests that eating dried fruit, especially raisins, may help prevent or manage Type 2 diabetes. It's thought that dried fruit may help with insulin release and keep blood sugar levels stable after meals.

Another large study found that eating dried fruit daily - such as prunes, apricots, and raisins - lowered the risk of developing Type 2 diabetes.

Still, dried fruit will affect people differently. Some people with diabetes or prediabetes might see positive effects from eating dried fruit. Others may need to split up a serving of unsweetened dried fruit between multiple snacks or meals. This may help avoid an increase in blood sugar levels.

Eating healthy fats or protein alongside unsweetened dried fruit can also help keep blood sugar levels more stable.

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