Healthiest Dried Fruit To Eat And Their Benefits

Best Dried Fruits, Health Benefits Of Dried Fruit & More!

selection of dried fruit in a bowel

Getting all the essential minerals, vitamins, fibre, and phytonutrients you need each day can be as simple as munching on different types of fruit. 

Including fruit in your daily routine is easy with dried fruit as it's convenient to snack on and has a longer shelf life than fresh fruit.

Dried fruits like raisins and apricots are among some of the healthiest.

Here at East Park Gym, we're big fans of dried fruit and believe that they can be a healthy snack as part of a balanced diet.

Keep reading to delve deeper into the topic "Healthiest Dried Fruits To Eat And Their Benefits".

Healthiest Dried Fruits

Including dried fruits in your diet is a tasty way to enjoy a nutritious snack.

Some types of dried fruit like mangoes and bananas may sometimes be available in candied or sugar-coated forms, so it's important to choose unsweetened varieties. 

Keep in mind that dried fruit is often more calorie-dense and some vitamins like vitamin C may be lost in the drying process so checking the labels is always a good idea. 

Here are some of the healthiest and most popular dried fruit choices to consider:


Raisins are dried grapes which are rich in fibre, potassium, and beneficial plant compounds. 

Research indicates that consuming raisins may result in:

All these factors together may lower the risk of developing health conditions like type 2 diabetes and heart disease.

bowel of raisins


Dried apricots are a great source of vitamin E, vitamin A, copper, and potassium, and provide plenty of dietary fibre. 

Research indicates that consuming dried apricots may result in:

They say a serving of dried apricots contains more fibre than a fresh apricot.

bowel of apricots


Prunes are dried plums which boast high levels of fibre, potassium, beta-carotene (vitamin A), and vitamin K.

Research indicates that consuming prunes may result in:

Their natural laxative effects stem from their high fibre content and a sugar alcohol known as sorbitol which is found naturally in certain fruits.

bowel of prunes


Dates are very sweet and are a great source of fibre, potassium, iron, and various plant compounds.

Research indicates that consuming dates might result in:

Dates have also demonstrated encouraging results in animal and lab studies as a remedy for male infertility, but there's a lack of human studies on this matter currently.

bowel of dates

Benefits Of Dried Fruit

Dried fruit packs a nutritional punch. It can help boost your fibre and nutrient intake and deliver a hefty dose of antioxidants to you body.

A single piece of dried fruit carries nearly the same nutrients as its fresh counterpart, but concentrated into a smaller size.

However, there are exceptions like reduced vitamin C content in dried fruits compared to fresh ones.

Generally, dried fruit is fibre-rich and an excellent source of antioxidants, particularly polyphenols.

These antioxidants are linked to various health perks which include better blood flow, improved digestive health, decreased oxidative damage, and a lowered risk of various diseases.

Is Dried Fruits Good For You?

Like many other foods dried fruit presents both positive and negative aspects.

Overindulgence in anything can have its downsides and dried fruit is no different. 

Monitoring your intake of dried fruits can be tricky but it's crucial to snack mindfully. 

Fruits are usually already high in natural sugar and when fruit is dried the absence of water concentrates its sugar and calorie content into a smaller size.

Therefore dried fruits are higher in calories and sugar content per serving.

Certain producers use preservatives like sulphites in their dried fruits like apricot. 

These additives maintain the fruit's appearance and prevent discoloration particularly in brightly coloured fruits like apricots and raisins.

Some people might have sensitivity to sulphites experiencing symptoms like stomach cramps or asthma attacks after consumption.

To avoid sulphites opt for dried fruit with brown or greyish hues instead of vibrant colours.

Improperly stored or handled dried fruit could also be at risk of contamination by fungi, aflatoxins, and other harmful compounds.

While dried fruit has its benefits and negatives it serves as a healthier and more nutritious snack option compared to chocolate or other processed junk foods.

However, if you're trying to loose weight or just want to go for the healthiest option opt for the dried version with no added sugar and monitor your portion size.

If you're unsure if dried fruit is good option for you its wise to consult with a healthcare professional. 

women eating a bowel of raisins

How To Add Dry Fruits To Your Diet

There are many ways to incorporate dried fruit into your diet:

Breakfast Boost: Adding dried fruits to your morning meal is a fantastic way to kickstart your day. They're rich in nutrients and fibre keeping you full and energised throughout the morning. Sprinkle them over oatmeal or yogurt, or enjoy them as a standalone healthy snack.

Lunchtime Addition: Dried fruits make an excellent addition to your lunch. They can enhance salads or sandwiches (try coronation chicken for a delicious filling).

Dinner Delight: Consider incorporating dried fruits into your dinner dishes. Dishes like couscous often feature raisns or unsweetened dried cranberries adding a flavourful touch. 

Watch the video below to see how you can make a quick and easy Vegan Moroccon Couscous at home.


We hope you enjoyed reading our article on “Healthiest Dried Fruit To Eat And Their Benefits”.

In conclusion, dried fruit is an easy way to get your fibre and nutrient intake however as the fruit is high in calories and natural sugars it should be eaten in moderation as part of a balanced diet. 

Some of the healthiest fruit options include dried apricots, raisins, prunes, dates and raisins - but make sure to check the labels for added sugar or nasty preservatives. 

If you're interested in more great food-related reads check out “Is Avocado Good For Weight Loss” and "Does An Apple A Day Really Keep The Doctor Away?".

At East Park Gym our experienced instructors are always happy to provide members with expert advice on what dried fruit is best so you can maintain a healthy lifestyle.


Frequently Asked Questions Related To: Healthiest Dried Fruit To Eat

Which dried fruit is the healthiest?
Some of the healthiest options with the most nutritional value include raisins, apricots, prunes and dates. But note that dried fruit may contain added sugar so opt for ones without as a healthier alternative. 

Is it ok to eat dried fruit everyday?
Dried fruit should be eaten in small amounts and in moderation along with other nutritional foods as part of a healthy diet. 

How healthy are dried fruits?
Adding dry fruits to your diet can help boost your fibre and nutrient intake and deliver a healthy dose of antioxidants to you body. Although its important to note that their high sugar and calorie content means that they should be consumed in moderation to maintain a healthy diet. 

What to avoid with dried fruit?
Many dried fruits like dried cranberries contain added sugar or preservatives like sulphites. It's best to avoid these varieties and really research into the different types of dried fruit available. 

Are dried figs healthy?
Dried figs are a good source of fibre and are full of vitamins and minerals when eaten in moderation.  

Do dried fruits have more sugar?
When fruit is dried, removing the water concentrates all the sugars and calories into a smaller package. Therefore dried fruits are usually higher in calories, but it can still be a healthy choice.

Does dried fruit lose nutrients?
The vitamin C content in fruits is significantly reduced when the fruit is dried. Other vitamins may be reduced in the process also.