Can I Put Dried Fruit in Yogurt? The Complete Guide

December 24, 2025 •

3 min read

According to a study of US adults, those who regularly consume dried fruit tend to have a higher intake of key nutrients and a healthier body weight. This makes dried fruit a popular and healthy addition to many dishes, but can I put dried fruit in yogurt? Absolutely, combining yogurt with dried fruit is a fantastic and convenient way to boost your daily nutrition.

Quick Summary

The combination of dried fruit and yogurt is a quick and effective way to enhance your diet with probiotics, fiber, vitamins, and minerals. This pairing offers a boost of energy and is ideal for meal prep and healthy snacking, but requires mindful portion control due to concentrated sugars.

Key Points

Health Benefits: Combining dried fruit with yogurt boosts nutrient intake with probiotics, fiber, vitamins, and antioxidants, promoting improved gut and digestive health.
Portion Control: Dried fruits are calorie and sugar-dense, so it's important to be mindful of portion sizes to avoid excessive sugar intake and potential weight gain.
Flavor Customization: You can customize your snack by pairing different unsweetened dried fruits, like raisins, figs, or apricots, with various types of yogurt, such as Greek or plain.
Enhanced Texture: For a softer, plumper texture, rehydrate dried fruit by soaking it in hot water or directly in the yogurt overnight before consuming.
Avoid Additives: To maximize health benefits, choose unsweetened and preservative-free dried fruits and check labels to avoid products with added sugars or sulfites.
Meal Prep Ready: Pre-mixing dried fruit and yogurt in jars makes for a convenient, grab-and-go breakfast or snack, ideal for a busy schedule.

Is Dried Fruit and Yogurt a Healthy Combination?

Yes, dried fruit and yogurt form a highly nutritious and healthy combination for most people. Yogurt provides a foundation of probiotics, protein, and calcium, which are essential for digestive health and bone strength. When you add dried fruit, you enrich this mix with fiber, antioxidants, and concentrated vitamins and minerals. The fiber in dried fruits acts as a prebiotic, feeding the beneficial bacteria (probiotics) in the yogurt, creating a synergistic effect that promotes gut health and aids digestion. However, due to the concentrated sugars and calories in dried fruit, portion control is crucial, especially for those monitoring their sugar intake.

How to Prepare Dried Fruit for Yogurt

Dried fruit can be added to yogurt directly for a chewy texture, but for a softer, plumper result, or if you prefer a less concentrated sweetness, rehydrating them first is a great option. For a fast method, simply chop your dried fruit and let it soak in the yogurt for 30 minutes to an hour. Alternatively, for even softer fruit, cover the dried fruit with boiling water and let it stand for at least 30 minutes before draining and adding to your yogurt.

Simple Mix-In: Chop dried fruit into small, bite-sized pieces and stir them directly into your yogurt for a simple, textured snack.
Overnight Soak: Mix dried fruit into your yogurt the night before. This allows the fruit to naturally rehydrate and soften, making it perfect for a grab-and-go breakfast.
Layered Parfait: Create a visually appealing and delicious parfait by layering yogurt, chopped dried fruit, and a crunchy element like granola or nuts.

Choosing the Best Dried Fruit for Your Yogurt

Not all dried fruits are created equal, and some pair better with yogurt than others. It is important to look for unsweetened varieties without added preservatives or syrups to keep your snack as healthy as possible.

Raisins: A classic choice, raisins offer natural sweetness and fiber. They are a great source of iron and potassium.
Dates: Dates provide a rich, caramel-like sweetness and are high in fiber, potassium, and magnesium. They pair particularly well with thicker Greek yogurt.
Apricots: Dried apricots are rich in vitamin A and potassium. Their slightly tart flavor offers a pleasant contrast to creamy yogurt.
Figs: Figs offer a unique, seedy texture and are an excellent source of dietary fiber and minerals like potassium and calcium.
Cranberries: For a burst of tangy flavor, dried cranberries are a great choice. Opt for unsweetened versions to avoid excess sugar.

Comparison of Yogurt and Dried Fruit Combinations


Combination	Best For	Flavor Profile	Nutritional Highlights
Plain Yogurt + Dates	High-energy breakfast or dessert replacement	Creamy, sweet, and satisfying with a hint of caramel	Probiotics, high fiber, magnesium, and potassium
Greek Yogurt + Apricots + Walnuts	Protein-packed snack for muscle recovery	Creamy, tangy, and nutty with a delightful crunch	Higher protein, fiber, vitamin A, and omega-3s
Vanilla Yogurt + Raisins + Cinnamon	A comforting, dessert-like treat	Sweet, warm, and familiar	Probiotics, iron, antioxidants
Skyr + Dried Figs + Honey	Nutrient-dense snack for bone health	Thick, sweet, and earthy with complex sweetness	High protein, calcium, and fiber

Potential Drawbacks to Consider

While generally healthy, adding dried fruit to yogurt isn't without its potential drawbacks, primarily relating to high sugar content. Since the drying process removes water, the natural sugars become highly concentrated. Excessive consumption can contribute to weight gain, blood sugar spikes, and is not suitable for low-carb diets. Some commercially produced dried fruits also contain added sugars or preservatives like sulfites, which can cause reactions in sensitive individuals. Always check the nutrition label for unsweetened options. From an Ayurvedic perspective, combining acidic fruits with dairy is believed to disrupt digestion, but this is a debated topic among nutritional experts.

Conclusion: A Nutritious and Customizable Treat

Ultimately, incorporating dried fruit into your yogurt is a delicious and highly customizable way to add nutrition to your diet. By choosing unsweetened varieties and being mindful of portion sizes, you can enjoy this convenient, fiber-rich, and energy-boosting snack as part of a balanced diet. Whether you prefer a quick mix-in or a layered parfait, the combination of creamy yogurt and chewy dried fruit offers a satisfying experience that benefits your gut and overall health. The ability to pair different fruits, like figs, apricots, or mango, with various types of yogurt provides endless possibilities to keep your meals interesting and nutritious.

Visit Healthline for more detailed information on the benefits and drawbacks of dried fruit.

Frequently Asked Questions

Dried fruit is not inherently healthier than fresh fruit, but it is a more concentrated source of fiber and nutrients by weight due to the water removal. However, this also means the calories and sugar are more concentrated, so portion control is essential.

While anecdotal Ayurvedic beliefs suggest avoiding sour fruits with dairy, modern nutritional science generally finds the combination safe for most people. For those with sensitive stomachs, starting with small quantities or non-acidic fruits is recommended.

No, soaking or rehydrating dried fruit does not reduce its sugar content. It simply adds moisture back into the fruit, which can soften the texture and make the sweetness feel less intense.

Greek yogurt is often a popular choice because its thicker, creamier consistency holds up well to the chewy texture of dried fruit. Plain, unsweetened yogurt is also a great option as it allows you to control the total sugar content.

For most people, there are no health risks, but issues can arise from overconsumption due to high sugar and calorie density. Some commercially prepared dried fruits may contain sulfites or added sugars that could cause reactions in sensitive individuals.

To avoid weight gain, practice strict portion control, as dried fruit is calorie-dense. Use a measuring spoon for your dried fruit and opt for unsweetened yogurt to minimize extra sugars.

The best choice depends on your preference. Fresh fruit offers higher water content and is less calorie-dense, while dried fruit provides a more concentrated nutrient and fiber boost. Both can be part of a healthy diet in moderation.