Dried Fruit: Good or Bad?

Information about dried fruit is very conflicting. Some say it is a nutritious, healthy snack, while others claim it is no better than candy.

This is a detailed article about dried fruit and how it can affect your health.

What is Dried Fruit?

Dried fruit is fruit that has had almost all of the water content removed through drying methods. The fruit shrinks during this process, leaving a small, energy-dense dried fruit.

Raisins are the most common type, followed by dates, prunes, figs and apricots. Other varieties of dried fruit are also available, sometimes in candied form (sugar coated). These include mangoes, pineapples, cranberries, bananas and apples.

Dried fruit can be preserved for much longer than fresh fruit and can be a handy snack, particularly on long trips where refrigeration is not available.


  • Dried fruit has had most of the water content removed. The most common varieties are raisins, dates, prunes, figs and apricots.
  • Dried Fruit is Loaded With Micronutrients, Fiber and Antioxidants
  • Dried fruit is highly nutritious.
  • One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package.
  • By weight, dried fruit contains up to 3.5 times the fiber, vitamins and minerals of fresh fruit. Therefore, one serving can provide a large percentage of the daily recommended intake of many vitamins and minerals, such as folate (Trusted Source).
  • However, there are some exceptions. For example, the vitamin C content is significantly reduced when the fruit is dried (Trusted Source).
  • Dried fruit generally contains a lot of fiber and is a great source of antioxidants, especially polyphenols (Trusted Source).
  • Polyphenol antioxidants are associated with health benefits such as improved blood flow, better digestive health, decreased oxidative damage and reduced risk of many diseases (Trusted Source).
  • Dried fruit is rich in fiber, vitamins and minerals. It is also high in phenolic antioxidants, which have numerous health benefits.
  • Fruits provide vitamins and nutrients to maintain a healthy body. But, only eating one kind of fruit isn’t enough. According to some studies, people should eat a variety of fruits to get all the nutrients they need.
  • However, eating a variety of fruits regularly can be difficult. Not all types of fruits are available all year round. Also, it can be inconvenient for most people to go grocery shopping often only to get fresh fruits.

13 Amazing Health Benefits of Eating Dried Fruit

  1. Increases nutrient intake

  2. Eating more dried fruit than fresh fruits can give more nutrients to the body. The drying process condenses nutrients in the fruit. It can provide more potassium, folate, and magnesium to name a few.

  3. Prevents and controls diabetes

  4. Despite being high in sugar, dried fruit can prevent and reduce the risk of diabetes. Common dried fruits like raisins have antioxidants. Antioxidants in dried fruit can improve the response of insulin. They can also prevent oxidative stress and inflammation in the pancreas.

  5. Boosts the immune system

  6. For a quick immune system boost, dried goji berries may help. They’re considered as superfoods that contain iron, vitamin A, and vitamin C. Also, they have lower calorie and carb content. The vitamin C in dried fruit not only enhances the immune system. It also improves skin quality and fights off infections.

  7. Improves colon and digestive health

  8. Dried fruit can help improve colon health. It has prebiotic fiber. This helps the healthy bacteria to keep the digestive tract going. Prunes or dried plums are high in potassium, vitamin A, vitamin K, and fiber. It’s a well-known natural laxative. They can improve constipation symptoms. They could also improve the consistency and frequency of stool.

  9. Aids healthy pregnancies

  10. Eating dried dates may aid smooth labor and delivery. It can help the cervix dilate in the last few months of pregnancy. This may reduce the risks of induced labor. Dates also have other benefits for pregnant women. They have potassium, iron, and fiber. Dried dates are among the best antioxidant sources. Eating them won’t increase blood sugar levels.

  11. Promotes weight loss

  12. Certain dried fruit such as apricots, dates, prunes, and raisins can help increase metabolism. Boosted metabolism can improve energy and promote weight loss. Dried fruit can keep cravings at bay. They can fill a stomach for a couple of hours. Instead of snacking on unhealthy, sugar-filled foods, dried fruit is the better option. Also, an improved digestive tract because of dried fruit can prevent bloating.

  13. Prevents bone-related illnesses

  14. Women may reap the most benefits from dried fruit, especially for their bones. It’s because osteoporosis often hits more women than men. Eating dried fruit can help reduce the risks of osteoporosis. Prunes help suppress bone breakdown, especially in old-aged women. This gives the bones enough time to recover again.

  15. Improves heart health

  16. Dried fruit can also improve heart health. An ounce of dried fruit contains more antioxidants and fiber than one ounce of fresh fruit. These components are essential parts in keeping your heart healthy. Dried cranberries can help prevent blood clots. This may aid in keeping consistent blood flow from the heart throughout the body.

  17. Keeps skin healthy

  18. Incorporating more dried fruit in diets can also keep skin looking fresh and healthy. Dried mangoes provide omega 3 and other fatty nutrients that help improve skin quality. Raisins have resveratrol, which is a natural skin-aging inhibitor.

  19. Prevents anemia and hypertension

  20. Many kinds of dried fruit such as apricots are rich in potassium. It helps prevent hypertension and palpitation. Iron can also be found in apricots, prunes, and raisins. Increasing iron intake through dried fruit can help reduce the risks of anemia. This makes dried fruit an essential part of vegan and pregnancy diets.

  21. Reduces the risks of mental illnesses

  22. Dried berries like strawberries and blueberries can help promote mental health. They are high in antioxidants, which can help prevent memory loss and other mental illnesses. These are best for the elderly who are more susceptible to dementia.

  23. Boosts energy

  24. There’s a reason why many energy bars have dried fruit in them. It’s because it can give an energy boost. Have a quick snack of dried grapes (raisins), cherries, and apricots in between meals. They can give enough energy to last a busy day.

  25. Things to Consider When Eating Dried Fruit

  26. Despite the benefits of dried fruit, there are still some things to consider before eating them.

    • Don’t eat candied fruit. Syrup and sugar are often added to dried fruit to make them more appealing. They may taste better, but they’re not healthy. They may result in adverse effects instead.
    • Consider making dried fruit at home. Nothing beats homemade food. Dying fruit at home is best since it won’t have any harmful additives.
    • Avoid allergic reactions. People with allergies to some fruits should avoid trail mix or mixed dried fruits.
    • Too much is bad. Fruits, whether dried or not, still contain calories and natural sugars. When eaten in excess, it may do more harm than good. It’s best to eat them moderately.
    • Don’t use them as the main source of nutrition. Aside from eating them in small amounts, dried fruit mustn’t be the only source of nutrition. They’re best eaten with other healthy foods.


People can gain benefits of dried fruit when eaten properly. It can help improve overall health. Try eating dried fruit as an alternative to drug supplements. It’s healthier and natural.

It’s possible to dry most kinds of fruit. This gives people a wide variety of choices. Still, they mustn’t be eaten too much. Like other foods, eat them in moderation.

Always choose natural dried fruit without the added sugar. Drying fruits at home is the best way to ensure that they don’t have any unhealthy ingredients.