What is the best low sugar dried fruit?

November 9, 2025 •

3 min read

The drying process removes water from fruit, which concentrates its natural sugars, leading to a higher sugar content per serving compared to fresh fruit. So, what is the best low sugar dried fruit for health-conscious consumers and those managing their sugar intake? The answer lies in choosing specific types and paying close attention to labels to avoid added sugars.

Quick Summary

This guide examines the best low sugar dried fruit options, focusing on apricots, prunes, and unsweetened cranberries. It provides a detailed comparison of popular choices, offering tips for reading nutrition labels and practicing portion control to incorporate these nutrient-dense snacks into a healthy diet.

Key Points

Dried Apricots are a Top Choice: Naturally low in sugar and high in fiber, they are excellent for stable blood sugar and digestion.
Opt for Unsweetened Cranberries: Many dried cranberries contain added sugar; seek out unsweetened varieties for a tart, antioxidant-rich snack.
Portion Control is Crucial: Due to concentrated sugars and calories, limit yourself to a small handful of dried fruit per day.
Look for No Added Sugar: Always check the nutrition label for added sweeteners, as many commercial dried fruits contain them.
Prunes are Great for Digestion: Despite a moderate natural sugar content, their high fiber gives them a low glycemic load and supports gut health.

Top Contenders for Low-Sugar Dried Fruits

When navigating the world of dried fruit, selecting a low-sugar option requires careful consideration. While all dried fruits have concentrated sugars, some are naturally lower in sugar and higher in fiber, making them a better choice for maintaining stable blood sugar levels.

Dried Apricots

Dried apricots are often cited as one of the best low-sugar dried fruits. They are naturally low in sugar and high in dietary fiber, which helps regulate digestion and promotes a feeling of fullness. An ounce (28 grams) has about 9 grams of sugar and is rich in potassium and vitamin A. Look for sun-dried, unsweetened varieties to avoid added sugars.

Unsweetened Cranberries

Unsweetened dried cranberries are a good low-sugar choice, packed with antioxidants and offering a tart flavor. Avoid sweetened versions and look for completely unsweetened products, which can be added to various dishes.

Dried Prunes (Plums)

Prunes are known for their high fiber content and digestive benefits. With about 11 grams of sugar per ounce, they have a low glycemic load and provide vitamins like K and essential minerals.

Dried Figs

Dried figs are nutrient-dense with moderate sugar content, slightly higher than apricots. They are an excellent source of fiber, calcium, and iron, and their fiber content helps manage blood glucose impact.

Comparison Table: Low-Sugar vs. High-Sugar Dried Fruits


Dried Fruit	Sugar per 1-oz Serving (Approx.)	Key Health Benefit	Best for...
Dried Apricots	~9g	Rich in Vitamin A and fiber	Stable energy and eye health
Unsweetened Cranberries	~4–8g	High in antioxidants	Heart health and immune support
Prunes (Dried Plums)	~11g	Excellent for digestive health	Gut health and regularity
Dried Figs	~13g	Good source of fiber, calcium, iron	Bone health and digestion
Raisins	~18g	High in potassium and iron	Energy boost (higher sugar)
Medjool Dates	~27g	Source of potassium and fiber	Instant energy (very high sugar)

How to Choose the Healthiest Low-Sugar Dried Fruits

Read the Label: Always check the ingredients and nutrition facts. Look for "unsweetened" or "no sugar added". Avoid products with added sweeteners.

Consider the Preservatives: Some dried fruits use sulfur dioxide. If you are sensitive, choose organic, preservative-free options.

Mind Your Portions: Dried fruit is calorie and sugar-dense. A typical serving is about a quarter-cup. Pairing with protein or healthy fats can help slow sugar absorption and increase fullness.

Choose Organic and Sun-Dried: These are often dried naturally and less likely to have added sugars or chemicals.

Conclusion: Making the Right Choice

To find the best low sugar dried fruit, consider unsweetened dried apricots, prunes, and unsweetened cranberries. They offer fiber and nutrients without the sugar spike of higher-sugar fruits. By checking labels, managing portions, and pairing them with other healthy foods, you can enjoy dried fruits as a nutritious snack.

Health Benefits of Low-Sugar Dried Fruits

Digestive Health

High-fiber options like prunes and figs aid in regular bowel movements and gut health.

Antioxidant Power

Cranberries and apricots are rich in antioxidants that protect cells from damage and may reduce the risk of chronic diseases.

Nutrient Density

Low-sugar dried fruits provide concentrated nutrients like vitamin A in apricots and vitamin K and potassium in prunes. These support eye health, bones, and blood pressure.

Sustained Energy

The combination of natural sugars and fiber offers a gradual energy release, preventing crashes.

Weight Management

Fiber promotes fullness, helping to manage cravings and calorie intake.

Incorporating Low-Sugar Dried Fruit into Your Diet

Easily add low-sugar dried fruits to your diet:

Mix into oatmeal or yogurt.
Add to salads.
Create homemade trail mix.
Use in baking.

The Difference: Unsweetened vs. Naturally Sweet

Distinguish between fruits naturally low in sugar and those simply unsweetened. Dates, for example, are high in natural sugars even when unsweetened. Check the nutrition panel. Naturally lower sugar fruits like apricots and unsweetened cranberries are the best low sugar dried fruit choices. Healthline offers more on dried fruit nutrition.

Frequently Asked Questions

Among popular options, dried apricots typically have the lowest natural sugar content, especially when they are sun-dried and unsweetened.

Yes, diabetics can eat dried fruit in moderation. It is best to choose low-sugar varieties like apricots or prunes and pair them with a protein or healthy fat to manage blood sugar spikes.

Check the ingredients list on the packaging. Look for terms like 'sweetened,' 'sugar-coated,' or 'syrup-infused.' The ingredients of unsweetened versions will list only the fruit itself.

No, raisins are not considered a low sugar dried fruit. The drying process concentrates the grapes' natural sugars significantly, making them a higher-sugar option compared to apricots or unsweetened cranberries.

A healthy serving size for most dried fruits is about a quarter-cup or a small handful. This helps you get the nutrients and fiber without consuming an excessive amount of sugar and calories.

Fiber in dried fruit helps slow down the absorption of its natural sugars into the bloodstream. This prevents a rapid spike in blood sugar levels and keeps you feeling full longer, which is beneficial for weight management.

Prunes have a moderate natural sugar content but are also very high in fiber. Their high fiber gives them a low glycemic load, meaning they have a minimal impact on blood sugar levels compared to fruits with a higher sugar-to-fiber ratio.