What is the healthiest dried fruit to snack on? A nutritional guide

October 14, 2025 •

4 min read

Dried fruit is a concentrated source of nutrients, containing up to 3.5 times more fiber, vitamins, and minerals per weight than its fresh counterpart. So, what is the healthiest dried fruit to snack on? The answer depends on your specific nutritional goals, such as managing sugar intake, boosting fiber, or maximizing antioxidants.

Quick Summary

Dried fruits offer a wealth of nutrients, fiber, and antioxidants but are calorie and sugar dense due to dehydration. The healthiest choices are unsweetened varieties like prunes, apricots, dates, and figs, which support digestion and provide essential minerals. Portion control is essential to reap their benefits without overconsuming calories.

Key Points

Prunes and Apricots: Excellent options for their digestive benefits (prunes) and high vitamin A content and low glycemic index (apricots).
Avoid Added Sugars: Opt for dried fruits with no added sweeteners, corn syrup, or preservatives like sulfites by carefully checking the ingredient labels.
Practice Portion Control: Due to their concentrated sugar and calorie content, limit servings to a small handful (around 1/4 cup) to prevent excess calorie intake.
Balance with Other Foods: Pair dried fruit with nuts or yogurt to create a more balanced snack that slows sugar absorption and increases satiety.
Consider Drying Method: While most nutrients are retained, freeze-drying can preserve more heat-sensitive vitamins, like Vitamin C, than traditional sun-drying.
Boost Fiber and Nutrients: All unsweetened dried fruits provide a boost of dietary fiber, vitamins, and minerals, making them a nutritious alternative to processed snacks.

Dried Fruit: A Concentrated Nutritious Snack

Dried fruit is a fruit from which almost all of the water has been removed through various drying methods, such as sun drying or using a dehydrator. This process makes the fruit smaller and energy-dense, concentrating both its natural sugars and nutrients. The convenience and longer shelf-life of dried fruit make it a popular and portable snack. However, the high concentration of calories and sugar means portion control is crucial for a healthy diet. The healthiest options are typically those with no added sugars or preservatives like sulfites, which can be found in brightly colored varieties.

The Healthiest Contenders for Your Snack Bowl

While all dried fruits offer nutritional benefits, some stand out for their superior fiber content, lower glycemic index, or higher levels of specific vitamins and minerals. The key is to choose naturally dried, unsweetened versions.

Prunes (Dried Plums): Prunes are renowned for their digestive health benefits, largely due to their high fiber and natural sorbitol content. They are also a great source of potassium, vitamin K, and beta-carotene and have been shown to help with bone health.
Apricots: Dried apricots are a nutritional powerhouse, rich in fiber, potassium, and antioxidants like beta-carotene, which is excellent for eye health and can be converted to Vitamin A in the body. They are also noted for their low glycemic index, making them a better choice for maintaining stable blood sugar levels.
Dates: This incredibly sweet fruit is a fantastic source of fiber, potassium, and iron. Dates provide a quick, natural energy boost and are one of the richest dried fruit sources of antioxidants, which help fight oxidative damage in the body.
Figs: Dried figs are packed with dietary fiber, calcium, and iron. Their high fiber content promotes digestive health and can increase feelings of fullness. They have a moderate glycemic index and offer a good source of antioxidants.
Raisins: These dried grapes are a convenient snack rich in fiber, potassium, and beneficial plant compounds. Studies suggest that consuming raisins can help improve blood sugar control, lower blood pressure, and decrease cholesterol.
Unsweetened Cranberries and Cherries: While often sold with added sugar, unsweetened dried cranberries and cherries are excellent sources of antioxidants. They can be more tart but offer great anti-inflammatory benefits.

Avoiding Hidden Dangers: Added Sugars and Preservatives

When shopping for dried fruit, it is essential to be a vigilant label reader. Many commercial varieties have added sugars or corn syrup to enhance sweetness, which adds unnecessary calories and can cause blood sugar spikes. Look for options where the ingredients list contains only the fruit itself. Likewise, some producers use preservatives called sulfites to maintain a bright color in fruits like apricots. For sensitive individuals, this can cause adverse reactions. Opt for organic or naturally sulfite-free options, which often have a darker, more natural color.

The Importance of Moderation and Portion Control

Because the water is removed, dried fruits are much more concentrated in sugar and calories than their fresh counterparts. It's easy to overeat them, thinking they are a guilt-free snack. A small handful (about a quarter cup or 30-40 grams) is a typical serving size, containing a significant amount of your daily fiber and nutrients without excessive calories. Pairing dried fruit with a source of protein and healthy fat, such as nuts or yogurt, can help slow sugar absorption and increase satiety.

Dried Fruit Nutrition Comparison (per quarter-cup serving)


Dried Fruit	Calories (approx.)	Fiber (g)	Sugar (g)	Key Benefits
Prunes	100	3	15	Digestive health, bone health
Apricots	70	2	12	Vitamin A, low GI, eye health
Dates	100	1.6	24	Antioxidants, quick energy, fiber
Figs	100	3.5	19	High fiber, calcium, iron
Raisins	108	1.4	21	Antioxidants, iron, blood pressure
Cranberries (Unsweetened)	92	2	14	Antioxidants, anti-inflammatory

How to Incorporate Dried Fruit Into Your Diet

There are many simple ways to enjoy the benefits of dried fruit in moderation:

Add to Breakfast: Sprinkle chopped dried apricots or raisins over oatmeal, granola, or yogurt.
Create Trail Mix: Combine your favorite unsweetened dried fruits with a variety of nuts and seeds for a customizable, energizing snack.
Blend into Smoothies: Add a couple of prunes or dates to a smoothie to add natural sweetness and a fiber boost.
Enhance Salads: Toss dried cranberries, figs, or raisins into a green salad for a pop of flavor and texture.
Use in Baked Goods: Chop dried fruits to add natural sweetness and moisture to muffins, cookies, or bread.

Conclusion

In the quest to determine what is the healthiest dried fruit to snack on, the clear winners are unsweetened varieties like prunes, apricots, dates, and figs. These offer concentrated fiber, antioxidants, and essential minerals that can support digestion, heart health, and bone health. However, due to their calorie and sugar density, moderation is key to a healthy diet. By reading labels, choosing unsweetened options, and practicing portion control, you can make dried fruit a nutritious and satisfying addition to your snacking routine. Ultimately, the best choice is the one that aligns with your individual health goals and taste preferences, enjoyed mindfully and in balance with other healthy foods.

Visit Healthline for more on the nutritional facts of dried fruit.

Frequently Asked Questions

Dried fruit is not necessarily healthier than fresh fruit. While it is more concentrated in some nutrients and fiber, it is also much higher in sugar and calories per serving, and loses some heat-sensitive vitamins like Vitamin C during drying.

For weight loss, prioritize dried fruits that are naturally high in fiber to promote fullness. Options like prunes and figs are great choices, but portion control is essential due to their concentrated calories.

Dried cranberries and cherries are rich in antioxidants, but commercially available versions often contain significant amounts of added sugar. The healthiest option is to find unsweetened varieties and consume them in moderation.

A good portion size for most dried fruits is about a quarter cup, or a small handful. It's important to stick to this portion size to avoid overconsuming calories and sugar.

Yes, people with diabetes can eat dried fruit in moderation. It is best to choose low-glycemic index options like dried apricots or prunes and pair them with nuts to slow sugar absorption.

Sulfites are a preservative sometimes added to dried fruits, particularly brightly colored ones like apricots, to prevent discoloration and maintain an appealing appearance. Some people are sensitive to sulfites and may experience allergic reactions.

To avoid added sugars, always read the product's ingredient list. Choose brands that explicitly state 'unsweetened' or 'no added sugar'. The ingredient list should only contain the fruit itself.