Is Dried Fruit Healthy? A Complete Guide

Dried fruit such as apricots, apples, raisins, and prunes can be a healthier way to satisfy your sweet tooth than reaching for a candy bar or dessert. And a recent study finds that people who eat more dried fruit tend to have a higher intake of certain important nutrients including fiber and potassium. They also have healthier diets overall.

Interestingly, dried fruit consumption also tended to increase calorie intake on the days when dried fruits were consumed. Dried fruits are, after all, a much more concentrated source of calories and sugar than fresh fruit. But despite this observation, dried fruit consumption was also linked to lower body mass index (BMI), lower waist circumference, and lower blood pressure. 

Dried fruits are a much more concentrated source of calories and sugar than fresh fruit.

The researchers also note that most Americans do not eat the recommended servings of fruit and that dried fruit, which is more portable and shelf-stable than fresh fruit, could help to fill that gap. But how does dried fruit compare to fresh fruit nutritionally? 

Is dried fruit as nutritious as fresh fruit? 

Any form of processing, including dehydration, will cause some nutrient losses—particularly antioxidants such as beta-carotene and vitamin C. (Dehydration has little to no effect on minerals or fiber content.)  

For all intents and purposes, dried fruit can be considered nutritionally equivalent to fresh fruit.

Keep in mind, however, that fruits and vegetables lose nutrients just sitting around on the counter or in the fridge, too. But that doesn’t mean they lose all of their nutritional value. And the recommended intakes for fruits and vegetables take nutrient losses into account when determining what's required to meet your nutrient needs.  

For all intents and purposes, dried fruit can be considered nutritionally equivalent to fresh fruit.

If you have a dehydrator at home, dehydrating fruits (and vegetables!) can be a great way to preserve excess produce and to create nutritious, portable snacks. 

What about freeze-dried fruit?

In addition to the more traditional styles of dried fruit, freeze-dried fruits have also become more popular and offer many of the same advantages in terms of portability and shelf-life. Freeze-dried fruits tend to be crunchy instead of chewy and include fruits (like berries) that aren't as commonly dehydrated. Just check the ingredients to be sure they don't contain any added sugars or oils. 

Should you avoid dried fruits made with sulfites?

Sulfites are often added to dried fruits to preserve their color and texture. Apricots...

Keep reading on Quick and Dirty Tips