What Dried Fruit is the Healthiest? Exploring the Best Options

October 4, 2025 •

3 min read

According to a study published in the journal Nutrients, moderate consumption of dried fruits may help lower the risk of developing type 2 diabetes. This demonstrates that while dried fruit is a concentrated source of sugar, it is also packed with nutrients, making the question of what dried fruit is the healthiest a common one for health-conscious consumers.

Quick Summary

This article examines the nutritional profiles of several popular dried fruits, including prunes, figs, apricots, dates, and raisins. It details their specific health benefits, compares their calorie and sugar content, and provides guidance on selecting the healthiest, additive-free options for a balanced diet.

Key Points

Prunes are excellent for digestion: They are rich in fiber and sorbitol, helping to relieve constipation and support bone health with vitamin K.
Dried figs boost gut health: Figs contain both soluble and insoluble fiber, which promotes healthy bowel movements and can lower cholesterol.
Apricots offer high vitamin content: They are a great source of vitamins A and C, beneficial for eye health and immune support, particularly in unsulfured versions.
Dates provide natural energy: High in fiber and potassium with a low glycemic index, dates are a great option for a sustained energy boost.
Choose unsweetened and control portions: The healthiest approach is to select dried fruits without added sugars and to consume them in small, controlled portions due to their concentrated calories.
Pair dried fruit with protein or fat: Combining dried fruit with nuts, seeds, or yogurt can help regulate blood sugar levels more effectively.

Dried fruits are a convenient and nutrient-dense snack, offering a concentrated source of fiber, vitamins, minerals, and antioxidants. However, their concentrated sugar and calorie content necessitates careful consideration. To determine what dried fruit is the healthiest, it's essential to look beyond the surface and compare the unique nutritional benefits each one offers.

The Top Contenders for Healthiest Dried Fruit

Prunes (Dried Plums)

Prunes are perhaps most famous for their digestive benefits, thanks to their high fiber content and natural laxative properties from sorbitol. A serving of five prunes offers a good amount of fiber, potassium, and vitamin K, which is essential for blood clotting and bone health. Prunes also contain beneficial phenolic compounds that act as antioxidants.

Dried Figs

Known as a natural digestive aid, dried figs are rich in both soluble and insoluble fiber. This powerful combination promotes healthy digestion and can help lower cholesterol. Figs are also an excellent source of minerals like potassium, calcium, and magnesium, which support bone and heart health.

Dried Apricots

For those seeking a low-calorie option, dried apricots are a great choice. They are a nutritional powerhouse, packed with vitamins A, C, and E, as well as potassium and iron. The carotenoids, such as beta-carotene, benefit eye health, while their antioxidants protect against oxidative stress. Opt for unsulfured varieties to avoid preservatives.

Dates

Dates are a naturally sweet fruit with a low glycemic index, providing a quick source of energy. They are exceptionally high in fiber and potassium, supporting heart health and helping to lower cholesterol. For those looking for a natural sugar substitute, Medjool dates are a popular choice.

Raisins

These dried grapes are a readily available and cost-effective option. Raisins contain a high concentration of antioxidants called phytonutrients, which may help reduce the risk of chronic diseases like diabetes and heart disease. They are also a decent source of potassium and iron.

Comparison Table: The Healthiest Dried Fruits at a Glance


Feature	Prunes	Figs	Apricots	Dates	Raisins
Key Benefit	Digestive health, bone support	Gut health, heart support	Eye health, antioxidants	Natural energy, heart health	Antioxidants, blood pressure
Best for...	Constipation relief	Regular bowel movements	Vitamin A intake	Pre-workout energy	Anti-inflammatory properties
Fiber Content (per serving)	High	High	Good	High	Good
Glycemic Index	Medium	Medium	Medium-Low	Low	Medium-High
Notable Minerals	Potassium, Vit K, Magnesium	Calcium, Potassium	Potassium, Iron	Potassium, Magnesium	Potassium, Iron

How to Choose and Eat Dried Fruit Wisely

The health benefits of dried fruit are maximized when consumed in moderation and without added sugars. Always read the label and choose products with a short, simple ingredient list—just the fruit itself.

Portion Control: Dried fruits are calorie-dense, so a small handful (about a quarter cup) is a sufficient serving.
Pair with Protein: To help stabilize blood sugar levels, eat dried fruit with a source of protein and healthy fat, such as nuts, seeds, or Greek yogurt.
Look for Unsweetened: Many commercially produced dried cranberries or cherries contain significant amounts of added sugar. Opt for unsweetened varieties or those naturally sweetened with fruit juice.
Preparation: Soaking dried fruit can plump it up and may even help with digestion for some people.
Make Your Own: For complete control over ingredients, consider making your own dried fruit at home using a dehydrator or oven.

Conclusion

So, what dried fruit is the healthiest? The answer isn't a single winner, but rather depends on your specific nutritional needs. Prunes are a top choice for digestive and bone health, while figs excel in gut health and mineral content. Dried apricots are a low-calorie, vitamin-rich option, and dates provide excellent natural energy and fiber. Raisins offer a high dose of antioxidants. Ultimately, the healthiest dried fruit is the one you enjoy most, consumed in moderation as part of a balanced diet, and chosen carefully to avoid unnecessary additives. By selecting unsweetened options and watching portion sizes, you can reap the many nutritional rewards of these wholesome snacks.

Learn more about portion control and the health benefits of dried fruit from the Mayo Clinic.

Frequently Asked Questions

Yes, people with diabetes can eat dried fruit, but it's important to do so in moderation due to the concentrated sugars. Opt for lower-glycemic options like prunes or apricots, pair them with nuts or seeds to balance blood sugar, and monitor your body's response.

While dried fruit is more concentrated in calories and natural sugars, it retains most of the fiber, vitamins, and minerals of its fresh counterpart. The key difference is the loss of water and some vitamin C during the drying process. As long as you practice portion control and avoid added sugars, dried fruit can be a very healthy snack.

The best way to enjoy dried fruit is in small, controlled portions. Try combining it with a protein source like nuts or seeds to create a balanced snack that keeps you full and helps manage blood sugar. You can also add it to oatmeal, yogurt, or salads.

Choosing organic dried fruit is a good option as it minimizes exposure to pesticides and other synthetic chemicals. Regardless of whether it's organic, prioritize products without added sugars or preservatives like sulfites.

Some dried fruits, particularly those that are naturally tart like cranberries or cherries, have added sugar to improve their flavor. It is best to avoid these or look for versions that are sweetened with natural fruit juice instead.

A healthy serving is generally a small handful, or about a quarter cup. Because dried fruits are more calorie-dense than fresh fruits, it's easy to overdo it. Moderation is key to gaining the nutritional benefits without overconsuming calories and sugar.

Both prunes and figs are highly effective for constipation relief due to their high fiber content. Prunes have the added benefit of sorbitol, a sugar alcohol with natural laxative properties. For some, prunes may be more effective, while others prefer figs.