Are Dried Apple Slices Good for You? A Complete Nutritional Guide

December 21, 2025 •

4 min read

According to a cross-sectional analysis of US adults, those who consume dried fruit tend to have a higher overall diet quality. But are dried apple slices good for you specifically, and how do they compare to fresh apples? This guide examines their complete nutritional profile to help you decide.

Quick Summary

Analyzes the nutritional value of dried apple slices, including benefits like concentrated fiber and antioxidants, and drawbacks like high sugar and calorie content, with tips for healthy consumption.

Key Points

Rich in Fiber: Dried apples offer a concentrated source of dietary fiber, which aids digestion and promotes regularity.
Packed with Antioxidants: They contain high levels of polyphenols and flavonoids that protect against cellular damage and may reduce disease risk.
High in Natural Sugar: Due to water removal, the natural sugars and calories are highly concentrated, requiring strict portion control.
Nutrient Concentration: While fiber and minerals are concentrated, the delicate vitamin C is often significantly reduced during the drying process.
Portion Control is Key: To avoid excess sugar and calories, a small serving (about 1 ounce) is recommended, especially for those managing blood sugar.
Read Labels for Additives: Always choose unsweetened dried apple slices without added sulfites or other preservatives to ensure the healthiest option.
Smart Pairing: Pairing dried apples with protein or fat, such as nuts or cheese, can slow sugar absorption and increase satiety.

The Nutritional Profile of Dried Apple Slices

Dried apple slices are a convenient and long-lasting snack that retains many of the nutritional benefits of fresh apples, but in a more concentrated form. The dehydration process removes water, condensing the fruit's nutrients, natural sugars, and calories into a smaller package. This makes them a potent source of energy and certain micronutrients.

Key Nutrients and Benefits

Dried apple slices are packed with several essential components that contribute to overall health:

Dietary Fiber: They are an excellent source of both soluble and insoluble fiber. Soluble fiber, including pectin, is known to help manage blood sugar and cholesterol levels. Insoluble fiber promotes a healthy digestive system and regularity.
Antioxidants: Apples, and therefore dried apples, are rich in polyphenols and flavonoids, which have powerful antioxidant properties. These compounds help protect cells from damage caused by free radicals and may contribute to a reduced risk of certain diseases, including heart disease and some cancers.
Vitamins and Minerals: While the drying process can reduce the amount of vitamin C, dried apples still provide essential minerals like potassium, copper, and iron, along with some B vitamins. Potassium is important for maintaining healthy blood pressure, while copper and iron support healthy blood cell formation.

The Highs and Lows: Concentrated Sugar and Calories

While the concentration of nutrients is a benefit, it comes with a trade-off: a higher density of natural sugar and calories. A handful of dried apple slices contains significantly more calories and sugar than a single fresh apple. It is important to be mindful of portion sizes to avoid excessive intake.

High Sugar Content: The removal of water during drying concentrates the fruit's natural sugars (fructose and glucose). This can lead to a more rapid increase in blood sugar levels, especially when consumed in large quantities.
Calorie Density: Due to their concentrated nature, dried apples are calorie-dense. This makes it easy to consume more calories than intended, which can contribute to weight gain if not managed with proper portion control.
Potential for Additives: Many commercial dried apple products contain added sugars or preservatives like sulfites to enhance flavor or appearance. It is crucial to read ingredient labels and opt for unsweetened, sulfite-free varieties when possible.

Dried vs. Fresh: A Comparative Look

To understand the full picture, it is useful to compare dried apples to their fresh counterparts. The key difference lies in the removal of water, which affects nutrient concentration, calories, and sugar per serving. The table below illustrates some typical nutritional differences based on average 100g servings (Note: these values can vary based on apple variety and processing methods).


Feature	Fresh Apple (approx. 100g)	Dried Apple (approx. 100g, no added sugar)
Water Content	Very High	Low (approx. 17-23%)
Calories	~52 kcal	~298–322 kcal
Total Sugar	~10 g	~51–62 g
Dietary Fiber	~2 g	~9–10.8 g
Vitamin C	High	Significantly Reduced
Hydration	High	Low

How to Choose and Enjoy Dried Apple Slices Healthily

Dried apple slices can be a healthy part of your diet when consumed mindfully. Here are some tips to maximize their benefits and minimize the downsides:

Read Labels Carefully: Always check the ingredient list. Look for products with a single ingredient: apples. Avoid options with added sugars or sulfites, especially if you have a sensitivity.
Control Your Portions: A typical healthy serving size is around one ounce (about 1/4 cup). Given their concentrated calories and sugar, it's easy to overdo it, so measure your snack rather than eating from the bag.
Pair with Other Nutrients: To help stabilize blood sugar and increase satiety, combine your dried apples with a source of protein or healthy fat. Good options include nuts, seeds, or a small amount of cheese.
Hydrate Properly: Since dried fruit contains no water, ensure you are drinking plenty of fluids to complement your snack and support digestion.
Consider Making Your Own: For ultimate control over ingredients and freshness, try dehydrating apple slices at home in an oven or food dehydrator. This guarantees no unwanted additives are used.

Important Considerations for Health Conditions

While generally safe, certain individuals should exercise caution or consult a healthcare professional before regularly consuming dried apple slices.

Dried Apples and Diabetes

Individuals with diabetes need to be mindful of carbohydrate and sugar intake. Dried apples can be part of a diabetic diet, but moderation is key. Interestingly, studies have shown that dried apple slices have a relatively low glycemic index of 29, meaning they cause a slower rise in blood sugar than many other dried fruits. The fiber content also helps to slow down sugar absorption. However, portion control is still paramount. Pairing them with a protein or fat source is a smart strategy.

Potential for Digestive Issues

For some, the high fiber content of dried fruit can be a double-edged sword. While beneficial for most, excessive consumption can lead to gastrointestinal distress, including bloating and gas, especially if one is not used to a high-fiber diet.

Conclusion: Balancing the Pros and Cons

So, are dried apple slices good for you? The answer is a resounding 'yes,' but with the important caveat of moderation. They are a genuinely nutritious food, offering a concentrated dose of fiber, antioxidants, and minerals. However, their high natural sugar and calorie content means that portion control is essential. By choosing unsweetened varieties, limiting intake to a small serving, and pairing them with other healthy foods, you can enjoy this tasty and convenient snack while reaping its numerous health benefits. Think of them as a healthy treat rather than a primary fruit source, and you will be on your way to enjoying them guilt-free.

For more information on the health aspects of dried fruit in general, consult reputable nutrition sites such as Healthline.

Frequently Asked Questions

Dried apple slices are high in fiber, both soluble and insoluble. This fiber content aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome, thanks to the prebiotic pectin they contain.

Yes, dried apple slices contain a high concentration of natural sugar because the dehydration process removes water, which condenses the fruit's fructose and glucose into a smaller, more energy-dense form. It is important to choose products without added sugar.

Dried apples can be included in a diabetic diet in moderation and with proper portion control. They have a relatively low glycemic index, and pairing them with protein or healthy fats can help minimize blood sugar spikes. Consulting a healthcare provider is recommended.

Dried apples have more concentrated calories, sugar, and fiber per ounce than fresh apples because the water has been removed. Fresh apples are more hydrating and retain more vitamin C, which is often lost during the drying process.

A healthy portion size is generally about one ounce, or approximately a quarter of a cup. This helps to manage the intake of concentrated calories and sugar, allowing you to enjoy the benefits without overconsumption.

If you are sensitive to sulfites, you should avoid dried apples that contain them, as they can trigger reactions like skin rashes or asthma attacks. To avoid sulfites, look for organic or unsweetened varieties that appear darker or less brightly colored.

Dried apple slices can be part of a healthy diet, but their high calorie density means portion control is crucial for weight management. While their fiber can increase satiety, it is easy to overeat, leading to excess calorie intake. Choosing them as a controlled snack is key.

Dried apple slices are typically dehydrated at a low temperature, resulting in a chewy, pliable texture. Apple chips, on the other hand, are often baked or fried, which can result in a crispier texture and potentially higher fat content, depending on the preparation method.