Why is dried fruit not good for you?

December 2, 2025 •

3 min read

While often touted as a healthy snack, a single cup of raisins can contain over 400 calories, far more than an equivalent volume of fresh grapes. This calorie density is just one reason why is dried fruit not good for you in large quantities, highlighting potential downsides that many consumers overlook.

Quick Summary

Concentrated sugars and calorie density can lead to weight gain, while preservatives may trigger sensitivities. Understanding how dried fruit compares to its fresh counterpart reveals its potential negative impacts on dental and digestive health.

Key Points

High Sugar Concentration: Drying fruit removes water, which condenses natural sugars, leading to potential blood sugar spikes and dental problems due to stickiness.
High Calorie Density: It is easy to overeat dried fruit, as its concentrated form makes it significantly more calorie-dense than fresh fruit, posing a risk for weight gain.
Hidden Additives: Many commercially prepared dried fruits contain added sugars and preservatives like sulfites, which can cause allergic reactions in sensitive individuals.
Digestive Distress: While high in fiber, consuming large quantities of dried fruit can lead to bloating, gas, and cramps, especially for those with less tolerance for high-fiber foods.
Less Vitamin C: The drying process can degrade or destroy heat-sensitive nutrients like Vitamin C, making dried fruit a poor source compared to fresh fruit.
Portion Control is Key: A small handful is the recommended serving size to reap the nutritional benefits without the negative effects of excess sugar and calories.

Understanding the Concentration of Sugars and Calories

When fruit is dried, most of its water content is removed, which significantly concentrates its natural sugars and calories into a much smaller, energy-dense package. This can make it very easy to overeat and consume more sugar and calories than intended.

The Impact of High Sugar Content

The natural sugars in dried fruit, including glucose and fructose, are concentrated during the drying process. For example, dried apricots contain about 53% sugar by weight, while dates are even higher at 64–66%. This high sugar level can lead to several health issues:

Blood Sugar Spikes: The high glycemic index of some dried fruits can cause a rapid rise in blood sugar, a concern particularly for individuals with diabetes.
Dental Health Risks: The sticky texture combined with high sugar makes dried fruit a major contributor to tooth decay. The concentrated sugars cling to teeth, providing a perfect food source for cavity-causing bacteria.
Weight Gain: Due to the concentrated calories and sugars, overconsumption can easily lead to weight gain. It's far easier to consume a handful of raisins than the equivalent volume of fresh grapes, for example.

Preservatives and Additives

To extend shelf life and maintain a vibrant color, some commercial dried fruits are treated with preservatives and additives.

Sulfites and Sensitive Individuals

Sulphur dioxide (often listed as sulfites with codes 220–228) is a common preservative used to prevent discoloration, especially in brightly colored fruits like apricots. While generally safe, some individuals, particularly those with asthma, can be sensitive to sulfites and experience adverse reactions, including asthma attacks, skin rashes, and stomach cramps. Choosing organic or naturally brown-colored dried fruits can help avoid these additives.

The Problem with Added Sugars

Many brands add extra sugar or syrup to their dried fruit products, such as cranberries, to enhance flavor. Reading the nutrition label is crucial to identify candied fruits, which can have significantly more sugar than their naturally dried counterparts.

The Trade-Offs of Fiber Intake

Dried fruit is rich in dietary fiber, which is beneficial for digestion. However, a rapid increase in fiber intake from overeating can cause gastrointestinal issues.

Potential Digestive Problems

Eating too much dried fruit can overwhelm the digestive system, leading to bloating, gas, cramps, and diarrhea. The high fiber can also cause constipation if not accompanied by sufficient water intake, as the concentrated fiber can absorb moisture and harden stools.

Fresh vs. Dried: A Nutritional Showdown

Understanding the differences between fresh and dried fruit is key to making informed dietary choices. Here is a comparison of their nutritional profiles.


Feature	Fresh Fruit	Dried Fruit
Sugar Concentration	Lower (due to high water content)	Higher (concentrated during drying)
Caloric Density	Lower	Higher
Fiber Content	High	Concentrated, leading to higher amount per gram
Vitamin C	High (retained in raw form)	Low (degraded by heat during drying)
Water Content	Very High (up to 95%)	Very Low (10–20%)
Satiety	Higher (the water and fiber make it more filling)	Lower (easy to overeat due to small size)
Preservatives	None (unless waxed)	Potential for sulfites or other additives

How to Enjoy Dried Fruit Healthily

Despite its drawbacks, dried fruit can be a nutritious snack when consumed correctly. The key is moderation and informed choices.

Portion Control: Limit your intake to a small handful (about a quarter cup or 30-40g) per day to manage calorie and sugar intake.
Read Labels: Always check the ingredient list for added sugars or preservatives like sulfites.
Combine with Other Foods: Pairing dried fruit with nuts or seeds can help slow sugar absorption and increase satiety.
Brush Teeth: Rinse your mouth or brush your teeth after eating dried fruit to remove sticky sugars and protect against cavities.
Choose Wisely: Some dried fruits are less concentrated in sugar, such as prunes (around 38% sugar).

Conclusion: The Final Verdict

While dried fruit offers a concentrated dose of fiber, vitamins, and antioxidants, its high sugar and calorie density, potential for additives, and negative effects on dental and digestive health mean it should be consumed in moderation. Fresh fruit remains the superior choice for hydration, lower caloric intake per volume, and high vitamin C content. By being mindful of portion sizes and opting for natural, unsweetened varieties, you can still enjoy dried fruit as a small, occasional treat rather than a primary health food. For more detailed nutritional information on comparing fresh and dried varieties, Healthline provides an in-depth analysis on the topic.

Frequently Asked Questions

Yes, dried fruit is generally healthier than candy because it contains dietary fiber, vitamins, and antioxidants, unlike candy, which offers empty calories with little nutritional value. However, due to its high concentrated sugar, dried fruit should still be consumed in moderation.

Consuming dried fruit in excess can contribute to weight gain. Its high calorie and sugar density, combined with a lack of water to promote fullness, makes it easy to consume too many calories without feeling satiated.

Dried fruit is sticky and high in sugar, which allows sugars to cling to the teeth for prolonged periods. This provides food for bacteria that produce acid, leading to enamel erosion and a higher risk of cavities.

Individuals with diabetes should be cautious with dried fruit due to its high sugar content and potential to cause rapid blood sugar spikes. Small, controlled portions paired with nuts or other low-GI foods can help manage the glycemic impact.

To choose healthy dried fruit, read the ingredient label to ensure there are no added sugars or sulfites. Opt for organic varieties when possible, as they are less likely to contain certain additives and pesticides. Naturally dried fruit will have a browner, less vibrant color.

Sulfites are preservatives, such as sulphur dioxide, added to some dried fruits to prevent browning and preserve color. They can trigger allergic reactions like asthma symptoms, rashes, or cramps in sensitive individuals.

Fresh fruit offers better hydration and more Vitamin C, and is less calorie-dense per serving due to its high water content. While dried fruit offers concentrated nutrients, its high sugar and calorie load means fresh fruit is often the better choice for everyday consumption and weight management.