Which dry fruit has high sugar content?

October 25, 2025 •

3 min read

According to Healthline, some dried fruits can contain up to 66% sugar by weight, making them a very concentrated source of natural sweetness. While all dry fruits have concentrated sugar, determining which dry fruit has high sugar content can help you manage your intake for optimal health.

Quick Summary

Dry fruits are nutrient-dense but also high in natural sugars due to the dehydration process. Dates and raisins are among those with the highest sugar concentration per serving. Understanding these differences and practicing portion control is key to enjoying their benefits without excessive sugar intake.

Key Points

Dates and Raisins are Highest: Dates and raisins are generally found to have the most sugar per 100 grams compared to other dried fruits.
Drying Concentrates Sugar: The dehydration process removes water, which concentrates the fruit's natural sugars and calories into a smaller volume.
Fiber Helps Manage Sugar: The high fiber content in many dried fruits, like figs and prunes, helps slow down the absorption of sugar into the bloodstream.
Portion Control is Crucial: Due to the concentrated sugar, it is easy to overeat dried fruits. Moderation is key to avoid excessive calorie and sugar intake.
Read Labels to Avoid Added Sugar: Always check the nutrition label for added sugars, as some commercially prepared dried fruits contain sweeteners.
Pair with Protein/Fat: To minimize blood sugar spikes, it is beneficial to pair dried fruits with a source of protein or healthy fats, such as nuts.

Understanding the Concentration of Natural Sugars

When fresh fruit is dried, the water content is removed, which concentrates the fruit's natural sugars and calories into a smaller, more energy-dense package. This is why dried fruits taste much sweeter and can lead to overconsumption if you aren't mindful of portion sizes. While the sugar is natural, it can still impact blood sugar levels, making it important to know which types contain the most sugar.

The Top Contenders: Dates, Raisins, and Figs

Based on general nutrition data, a few dry fruits stand out for their particularly high sugar content:

Dates: Often at the top of the list, dates are exceptionally sweet. Some varieties, like Deglet Noor, contain approximately 63 grams of sugar per 100 grams. Medjool dates are also very sugary, with around 32 grams in just two dates (48 grams).
Raisins: These dried grapes are famously sugary, with some nutritional sources citing a 100-gram serving containing around 65 grams of total sugar. Raisins are also a highly concentrated source of calories, which should be considered alongside their sugar content.
Figs: Dried figs also pack a significant amount of sugar, offering about 48 grams per 100 grams. Despite this, their high fiber content helps mitigate some of the blood sugar impact compared to other sugary snacks.

A Comparison of Popular Dried Fruits (per 100g)

To provide a clearer picture, here is a comparison table showing the sugar and fiber content of several common dried fruits, based on available data:


Dry Fruit	Calories (approx)	Sugar (g) (approx)	Fiber (g) (approx)	Key Nutrients
Dates	277	63	7.0	Potassium, Magnesium
Raisins	299	59-65	3.7-4.5	Iron, Potassium
Figs	249	48	9.8	Calcium, Potassium
Apricots	241	53	7.3	Vitamin A, Potassium
Prunes	240	38	7.1	Vitamin K, Potassium

It's important to remember that these values can vary based on the specific variety of fruit and how it was processed. Reading nutrition labels on packaged dried fruits is always the best practice.

The Role of Fiber

One crucial factor to consider when evaluating the sugar content of dried fruits is their fiber. Fiber helps to slow the absorption of sugar into the bloodstream, which can prevent the dramatic blood sugar spikes that might occur with refined sugar. Fruits like dried figs and prunes offer a good balance of high sugar and high fiber, which makes them a better choice for sustained energy compared to low-fiber, high-sugar snacks.

Health Considerations for High-Sugar Dry Fruits

While high-sugar dry fruits can be a source of quick energy and essential nutrients, there are important considerations for consumption:

Portion Control: Due to their concentrated sugar and calorie content, it is very easy to eat too many dried fruits. A single serving is often a small handful. The U.S. Dietary Guidelines recommend that one-quarter to one-half a cup of dried fruit is equivalent to one cup of fresh fruit.
Dental Health: The sticky nature of some dried fruits can cause them to cling to teeth, increasing the risk of cavities and tooth decay. Proper oral hygiene after eating them is important.
Added Sugars: Some commercial products, particularly dried berries and fruit mixes, have added sugars, syrups, or preservatives. Always check the ingredients list to avoid unnecessary added sugars.
Diabetes and Blood Sugar: For individuals with diabetes, or those monitoring blood sugar, moderation is especially key. While some dried fruits have a lower glycemic index, their overall sugar load can be significant. Pairing them with protein or healthy fats (like nuts) can help to mitigate blood sugar fluctuations.

Conclusion: How to Mindfully Enjoy Dried Fruit

When asking "which dry fruit has high sugar content?", the answer is clear: dates and raisins generally top the list per 100 grams, followed closely by figs and apricots. However, a dried fruit's nutritional value is more than just its sugar. Their concentrated vitamins, minerals, and fiber still make them a healthy addition to a balanced diet when consumed in moderation. Opt for unsweetened varieties, read nutrition labels, and pair them with other foods to help manage blood sugar levels. By being mindful of portion sizes, you can continue to enjoy these naturally sweet, energy-boosting snacks as part of a healthy lifestyle. For more information on food and nutrition, you can consult reliable sources like the USDA National Nutrient Database.

This information is for educational purposes only and is not medical advice. Consult a healthcare professional before making dietary changes.

Frequently Asked Questions

Both raisins and dates are healthy in moderation, but they differ nutritionally. Raisins have a very high sugar content per 100 grams, while dates offer more fiber and potassium. The healthier choice depends on your specific nutritional needs and how much you consume.

Yes, people with diabetes can eat dry fruit in moderation. It's important to choose unsweetened varieties and practice portion control. Pairing dry fruit with protein or healthy fats can also help manage blood sugar levels.

Per gram, dried fruit has significantly more sugar than fresh fruit because the drying process removes water, concentrating the natural sugars and calories.

While all dried fruits have concentrated sugar, unsweetened dried berries like cranberries can be lower in sugar than others. Pairing dried fruit with nuts is also a great strategy.

Most of the time, fresh fruit is the better option because it is more hydrating and naturally lower in sugar and calories by volume. However, dried fruit is convenient, has a long shelf life, and is rich in nutrients.

Eating too much high-sugar dry fruit can lead to excessive calorie intake, potential weight gain, and significant fluctuations in blood sugar levels, especially for people with insulin sensitivity.

To check for added sugars, read the ingredients list on the packaging. Look for products that list only the fruit itself, with labels like "no added sugar" or "unsweetened".