Understanding the Processing: Are Dried Fruits Considered Whole Foods?

January 1, 2026 •

3 min read

Dried fruits, which have been consumed for millennia, undergo a process that removes their water content, which can raise questions about their nutritional status. But are dried fruits considered whole foods? The short answer is yes, most often they are minimally processed, but their unique characteristics necessitate a closer look at what defines a "whole food" and how they differ from their fresh counterparts.

Quick Summary

Most dried fruits are minimally processed whole foods, retaining concentrated nutrients, fiber, and sugar, which differentiates them from fresh fruit and requires mindful portioning.

Key Points

Drying Concentrates Nutrients: The dehydration process removes water, concentrating the fruit's natural sugars, fiber, minerals, and antioxidants into a smaller serving.
Minimally Processed is Key: Unsweetened, preservative-free dried fruit is considered minimally processed and fits within the whole food category.
Watch for Added Sugar and Sulfites: Heavily processed dried fruits may contain added sugars or chemical preservatives like sulfites, which makes them less of a whole food option.
Portion Control is Important: Due to their higher caloric and sugar density per gram, it is easy to overeat dried fruit compared to fresh fruit.
Not all Dried Fruits are Created Equal: Always read the ingredient list to confirm you are buying a pure, minimally processed product.
Vitamin C Loss is Expected: The heat from the drying process can degrade some heat-sensitive vitamins, most notably Vitamin C.

The Definition of a Whole Food

To determine if dried fruits qualify as whole foods, we must first define the term. A whole food is generally understood to be one that is either unprocessed or minimally processed and free of added sugars, salts, or fats. The processing methods for whole foods should not significantly alter their natural nutritional content. Examples of whole foods include fresh fruits and vegetables, legumes, whole grains, nuts, and seeds.

The Drying Process: A Form of Minimal Processing

Dried fruits are produced by removing the majority of the original water content from fresh fruit. This dehydration can occur through various methods:

Sun drying: A traditional and low-tech method where fruits are laid out in the sun.
Commercial dryers: Using industrial dehydrators to control the drying process more precisely.
Freeze-drying: A technique that freezes the fruit and removes moisture in a vacuum, resulting in a crispy texture. As long as the drying process does not involve the addition of preservatives like sulfites or extra sugar, the resulting product is considered minimally processed. This is different from heavily processed foods, which often contain numerous additives and have a substantially altered nutrient profile.

Nutritional Differences: Dried vs. Fresh

While most of the nutrients are simply concentrated during the drying process, there are key differences in the nutritional makeup of dried versus fresh fruit.


Feature	Fresh Fruit	Dried Fruit (Unsweetened)
Water Content	High (e.g., 80-90%)	Low (e.g., 3-18%)
Calorie Density	Lower per serving	Higher per serving
Sugar Content	Natural sugars, less concentrated	Natural sugars, highly concentrated
Fiber Content	Good source	Excellent source (concentrated)
Vitamin C	Typically higher	Significantly reduced (heat-sensitive)
Antioxidants	Good source	Excellent source (concentrated)

Because of the water removal, dried fruit's sugars and calories are condensed into a smaller, more bite-sized package. This makes portion control important to prevent overconsumption of sugar and calories. For example, a small handful of raisins contains significantly more calories and sugar than the grapes used to make them. However, the nutrient concentration means a small amount can provide a significant boost of fiber, minerals, and antioxidants.

The Upside of Unsweetened Dried Fruit

Minimally processed, unsweetened dried fruit offers several advantages:

Nutrient Density: Provides a concentrated dose of vitamins (excluding some heat-sensitive ones like Vitamin C), minerals, and fiber.
Portability: Excellent for on-the-go snacking and endurance activities due to its concentrated energy and long shelf life.
Good for Digestion: Certain dried fruits, like prunes and figs, are particularly known for their high fiber content and gut-health benefits.
A Natural Sweetener: Can be used in place of added sugar in recipes for natural sweetness.

The Pitfalls: When Processing Goes Too Far

While unsweetened, minimally processed dried fruit fits the whole food definition, consumers must be vigilant about overly-processed varieties. Some manufacturers add sugar to enhance flavor or use sulfites to preserve bright colors. Dried cranberries, for instance, are often sweetened with sugar syrup before dehydration. It is crucial to check the ingredient label for added sugars, preservatives, or oils to ensure you are selecting a true whole food option.

How to Choose Your Dried Fruit Wisely

To ensure you are consuming a whole-food version of dried fruit, follow these guidelines:

Read the Label: Check the ingredients list for added sugars, oils, or chemical preservatives. A whole food product will list only the fruit itself.
Consider Color: Unsulfured apricots are a natural brownish-orange color, while those with added sulfites are a brighter, more vibrant orange. This is a good visual indicator of processing.
Opt for Organic: Choosing organic dried fruits can help reduce exposure to pesticides and other agricultural chemicals.
Practice Portion Control: Due to the concentrated calories and sugar, enjoy dried fruit in moderation. A small handful can be very satisfying.

Conclusion

In summary, whether dried fruits are considered whole foods depends on the specific product's processing. Unsweetened and minimally dehydrated fruits, retaining their fiber and concentrated nutrients, fit the whole food definition. However, their higher calorie and sugar density compared to fresh fruit requires mindful portioning. By checking ingredient labels and opting for truly unprocessed varieties, dried fruit can be a healthy, nutrient-dense component of a whole food-based diet.

For more detailed nutritional information on dried fruit, you can refer to authoritative sources like Healthline.

Frequently Asked Questions

Minimally processed dried fruit is not necessarily less healthy, but it is different. It is more calorie-dense and has a higher concentration of sugar due to the lack of water. Fresh fruit contains more water and often more Vitamin C, while dried fruit offers a more concentrated source of fiber and minerals per gram. Both can be part of a healthy diet.

No, the drying process actually concentrates the fiber content. Ounce for ounce, dried fruit has significantly more fiber than its fresh counterpart because the water has been removed.

Dried fruit is high in natural sugar and calories, even without added sweeteners. While it's a better alternative to candy, it is not suitable for all low-sugar diets and should be consumed in moderation, especially if you are monitoring your sugar intake.

The best way is to check the ingredient list on the package. Products with only fruit listed are minimally processed. Added sugar will be listed separately. Additionally, unsulfured fruit, like apricots, will naturally be a darker color, whereas bright orange ones likely have preservatives.

Yes, unsweetened raisins are simply dried grapes and are considered a minimally processed whole food. They are a good source of fiber, potassium, and antioxidants, but due to concentrated sugar, should be consumed in moderation.

Yes, minimally processed, unsweetened dried fruit can be included in a WFPB diet. Many WFPB recipes use dried fruits like dates and raisins as natural sweeteners in dishes and snacks.

Yes, freeze-drying removes all the moisture, resulting in a light, crispy texture and superior retention of nutrients and original flavor compared to other drying methods, though it is more expensive. It is still considered a minimally processed whole food.