What Dried Fruits Are Alkaline for Optimal Health?

October 11, 2025 •

4 min read

Over 80% of individuals in some Western countries have a diet high in acid-forming foods, such as processed meats and sugary drinks. Including alkaline-forming foods is a dietary strategy many people use to help balance their body's pH, and certain dried fruits are an excellent, nutrient-dense way to do this. But what dried fruits are alkaline, and how can they benefit your health?

Quick Summary

Several dried fruits, including apricots, dates, and raisins, are considered alkaline-forming due to their mineral content. When metabolized, these fruits leave an alkaline residue that can help counterbalance dietary acidity. This guide explores which dried fruits are most beneficial for an alkaline diet and provides a comparative look at their properties.

Key Points

Alkaline Dried Fruits: Dried apricots, dates, and raisins are highly alkaline-forming due to their mineral content, leaving an alkaline ash after digestion.
Mineral Concentration: The dehydration process concentrates alkaline minerals like potassium, calcium, and magnesium, increasing the alkalizing effect of these fruits.
Rich in Fiber: Many alkaline dried fruits, including dates, figs, and raisins, are high in fiber, which aids digestion and promotes a healthy gut environment.
Antioxidant Power: Raisins and other dried fruits are rich in antioxidants, such as polyphenols, that help protect the body from oxidative damage.
Nutrient Density: Per weight, dried fruits offer a more concentrated source of vitamins and minerals compared to their fresh counterparts.
Moderation is Key: Despite their benefits, dried fruits are high in sugar and calories, so they should be consumed in moderation as part of a balanced diet.

Understanding the Alkaline Diet and PRAL Scores

An alkaline diet focuses on foods believed to produce an alkaline ash residue upon digestion, in contrast to those that produce an acidic ash. This concept is based on the idea that consuming more alkaline-forming foods can influence the body's pH balance, although the body naturally regulates its pH tightly. The potential renal acid load (PRAL) is a scientific measure that estimates the acid load that a specific food will impose on the kidneys. A negative PRAL score indicates a food is alkaline-forming, while a positive score indicates it is acid-forming. Many dried fruits with a high concentration of alkaline minerals, such as potassium, calcium, and magnesium, have negative PRAL scores, making them valuable components of this dietary approach.

Highly Alkaline Dried Fruits

Certain dried fruits stand out for their particularly strong alkaline-forming potential. These are excellent choices for anyone aiming to increase their dietary alkalinity.

Dried Apricots

Dried apricots are known for their exceptionally high alkaline-forming properties. The drying process concentrates the naturally alkaline minerals, resulting in a potent alkalizing effect. Rich in potassium, these dried fruits can help reduce acidity in the body and provide a good source of fiber, which aids digestion. They are also a great source of iron and vitamins A and E. To maximize benefits, it is best to choose unsulphured varieties to avoid additional chemical additives.

Dates

Both medjool dates and regular dates are considered alkaline-forming. Despite their high sugar content, the mineral profile of dates, particularly potassium, calcium, and magnesium, results in an alkaline ash after metabolism. Dates are also high in fiber, which supports a healthy digestive system, a key aspect of maintaining a balanced pH. They offer a quick source of energy and are packed with antioxidants.

Raisins

Raisins, which are dried grapes, are another alkaline-forming dried fruit. They contain high levels of alkaline minerals like potassium, magnesium, and copper that can help neutralize excess acid in the stomach. Raisins are also a good source of fiber and powerful antioxidants, known as polyphenols, which contribute to overall health by reducing oxidative damage.

Moderately Alkaline and Neutral Dried Fruits

While some dried fruits are strongly alkaline, others fall into the moderately alkaline to neutral categories. These can still be included in an alkaline diet, but perhaps in more mindful moderation.

Dried Papaya

Dried papaya is considered a very alkaline fruit. It is a powerhouse of antioxidants and important minerals like potassium, magnesium, and calcium. Papaya also contains enzymes that aid in protein digestion, further supporting gut health.

Dried Figs

There is some debate regarding the exact alkaline or acidic properties of dried figs, largely due to their natural sugar content. However, many sources classify them as moderately alkaline-forming due to their mineral content, including potassium and calcium. The fiber content also helps promote a healthy digestive environment, which contributes to a more balanced pH.

Comparison of Alkaline Dried Fruits

To help you decide which dried fruits to include in your diet, here is a comparison based on their alkaline properties and nutrient profile.


Dried Fruit	Alkalinity Level	Key Alkaline Minerals	Fiber Content	Antioxidants	Other Key Benefits
Dried Apricots	Highly Alkaline	Potassium, Calcium, Magnesium	High	Yes	Iron, Vitamins A & E, bone health
Dates	Alkaline	Potassium, Calcium, Magnesium, Iron	High	Yes	Iron, energy boost
Raisins	Alkaline	Potassium, Magnesium, Copper, Iron	High	Yes	Polyphenols, heart health
Dried Papaya	Highly Alkaline	Potassium, Magnesium, Calcium	Good	High	Digestive enzymes, skin health
Dried Figs	Moderately Alkaline	Potassium, Calcium	High	Yes	Bone health, healthy gut

Tips for Incorporating Alkaline Dried Fruits

Including alkaline dried fruits in your diet is simple and delicious. Here are a few suggestions:

As a snack: A handful of dried apricots, dates, or raisins can be a convenient and nutritious snack to boost energy levels and provide an alkalizing effect.
In oatmeal or yogurt: Chop up dried apricots or dates and sprinkle them over your morning oatmeal or yogurt for added sweetness and nutrients.
In salads: Add chopped dates or figs to salads for a sweet and chewy contrast to fresh greens and savory dressings.
Soaked: For improved digestion and nutrient absorption, you can soak dried fruits like figs or raisins overnight in water before consumption.
Smoothies: Blend dried papaya, dates, or figs into smoothies to naturally sweeten them and add a dose of fiber and alkaline minerals.

Conclusion

For those following an alkaline diet, certain dried fruits offer a concentrated source of alkaline minerals and fiber. Dried apricots, dates, raisins, and papaya are all excellent choices for helping to balance dietary acidity. While it is important to remember that dried fruits are calorie-dense and higher in sugar than their fresh counterparts, consuming them in moderation can provide significant health benefits. By incorporating these options, you can enjoy a flavorful way to support your body's pH and overall wellness. As with any dietary change, moderation is key, and it is beneficial to include a wide variety of fresh, whole foods in your diet as well. For further reading on dietary approaches to health, you can consult authoritative resources such as the National Institutes of Health.

Frequently Asked Questions

Dried apricots are considered one of the most alkaline-forming dried fruits. The drying process significantly increases their mineral concentration, resulting in a very high alkaline effect in the body.

Despite their natural sugar content, dates have an alkaline effect on the body. This is because their rich mineral content, particularly potassium, results in an alkaline ash upon digestion.

Yes, raisins are considered alkaline-forming. They are packed with alkaline minerals like potassium and magnesium, which help balance acidity levels after metabolism.

The alkaline-forming minerals present in dried fruits, such as potassium and calcium, can help to neutralize the acidic waste produced from other foods in the diet, contributing to a more balanced internal pH.

Yes, the alkalinity can differ. For fruits that are already alkaline, the drying process removes water and concentrates the alkaline minerals, potentially increasing their alkalizing effect per serving.

Yes, consuming too much dried fruit can be unhealthy. They are high in calories and concentrated sugars, so moderation is key. A balanced diet should include a variety of whole foods, not just dried fruit.

There is some debate on this, but most sources classify dried figs as moderately alkaline-forming. While the sugar content can contribute to acidity, the presence of alkaline minerals like potassium generally ensures an alkaline effect after digestion.