7 Benefits of Eating Dried Fruit


Dried fruit is fruit from which the majority of the original water content has been removed through the process of dehydration, either naturally (through sun drying), or through the use of specialized dryers. This is the reason why dried fruit lasts a lot longer than fresh fruit. But… Is dried fruit healthy? Let’s have a look at 7 benefits of eating Dried Fruit!


Colorful, Organic Dried Fruits ready for Consumption

Dried fruit consumption is widespread nowadays. There are so-called traditional dried fruits, like apricots, peaches, raisins, figs, dates, prunes, apples, and pears. These fruits are either dried in the sun or in heated wind tunnel dryers. On the other hand, there are dried fruits like cranberries, blueberries, strawberries, cherries, etc. that are infused with a sweetener/sucrose syrup prior to drying. And finally, there are products sold as dried fruit, like kiwi, papaya, or pineapple that are most often – candied fruit.

Dried Orange and Apple Slices

Dried fruits offer some advantages over fresh fruits: a longer shelf life and portability. But, due to the lack of moisture, they contain significantly more calories per serving than fresh fruits and there are dried fruits that contain sugars added in processing.

Dried fruits without additives offer numerous health benefits!

Here are the 7 benefits of eating Dried Fruit:

1. PACKED WITH VITAMINS, FIBER, AND ANTIOXIDANTS  – Dried fruits contain nearly all of the “good stuff” that the whole fruits have, with a very little loss due to processing. They have nearly 4 times as much vitamins, fiber, and minerals as the whole fruit. So, you can easily get your daily dose of vitamins and minerals (moderation is the key: 3-5 medium sized dried fruits, like prunes or apricots per day / or a handful of smaller ones, like dried cranberries, blueberries, etc.). Antioxidants in dried fruits have many health benefits, like better blood flow, digestive health, etc.

2. BENEFICIAL FOR CRUCIAL BODY ORGANS – Dry fruit contains the correct mix of unsaturated fats, vitamin B, phosphorus, copper, and iron that are favorable for the best possible working of the critical organs of our body. Some of the dried fruits (like raisins) have an effective wellspring of calcium and vitamin A that are helpful for bone development, too.

3. REDUCES THE RISK OF DISEASES – There are various studies, like the one published in the Journal of Food Science, that claim that eating dried fruit may lower Cholesterol and reduce Blood sugar, which reduces the risk of developing Diabetes and Cardiovascular Disease.

4. IMPROVES HEMOGLOBIN LEVELS – Some of the dried fruits, like prunes (for example), come packed with vitamin C and iron, which is the key to boosting hemoglobin.

5. BOOSTS COLON HEALTH – Dried fruit may also aid in colon health due to its prebiotic fiber compounds which feed healthy bacteria that maintain digestive health.

6. PREVENTS ANEMIA – Dried Fruits like prunes, apricots, and raisins have high iron levels that are fundamentals to battle or avert pallor.

7. ENCOURAGES WEIGHT LOSS – Dried fruit helps you keep satiated. Eating dried fruit as a healthy snack before a meal may help you consume less food.


Two Whole Apples and Dried Apple rings

With fresh fruit, you get more vitamin C and some of the B vitamins, compared with dried fruit. Additionally, fresh fruit has more water, that makes it more hydrating and filling than dried varieties, has less sugar, and less calories. However, dried fruit is a great healthy snack! It’s a perfect option for getting in fruit servings when traveling, hiking, camping, etc. It can be a great healthy snack idea for your work, too! Finally, both fresh and dried fruit provide nutrients vital for your health and therefore should be a part of your healthy, balanced diet plan.


Dried Apricots & Dried Pineapple Rings

  • Look for Organic (Non-GMO)

  • Always read a Label – Some brands have dried fruit with added sugars and sulfites (you should avoid)

  • It’s true that organic dried fruits cannot last as long as the ones that contain preservatives, but, you should avoid Non-organic

  • Finally… if you want to be 100% sure about the quality, make your own Organic Dried Fruit!


– SMART SERVINGS – Use individual plastic baggies to divide fruit into smart servings that include 2-3 pieces for bigger fruits (apricots, mango, pear slices, etc.)  and 2 tablespoons for smaller bites (cranberries, or similar).

Colorful variety of Dried Fruits and Nuts– DRINK WATER –  Sipping as you eat dried fruit can help you avoid to dehydrate.

– ADD PROTEIN – Pair your healthy snack with a protein or fat source, like nuts or Greek yogurt. It will keep you satiated and will stop your Unhealthy food and sugar cravings.

CAN YOU LOSE WEIGHT EATING DRIED FRUIT? The answer is – Yes if you enjoy it in moderation.

If you liked my “7 benefits of eating Dried Fruit” article, feel free to leave your comment below…

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8 thoughts on “7 Benefits of Eating Dried Fruit”

  1. Dear Vesna

    Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to make towards their healthy living and perfect body. I hope more people will know about your website and follow your guidance.
    Kind regards,

  2. I’ve always been a huge fan of dried fruit, especially before or after a workout. They’re faster carbs in most instances, depending on fiber content. Being packed with B-vitamins, they’ll give you a natural energy boost as well. I agree that they should be consumed in moderation due to sugar content, or better yet before or after a workout. For me, this bodes especially true in the summer when I spend many workouts at the local track.

    • Hi Todd, thank you for sharing your thoughts It’s great when you know what is beneficial to your body (and your overall health) and how to consume certain types of food.
      Best regards

  3. To be honest I had no idea that dried fruits had so many benefits. I knew that they would be beneficial in some way but had no idea they were that much.
    To be honest I still believe that fresh fruits have more benefits than dried fruits but it is good to know that dried fruits are really good for the body.
    Although they can be high in sugar and calories and if eaten excess might have some disadvantages I still think that taking them in moderation can be of great benefit to your health.

    • Hi Ajiri,

      I’m glad that you found valuable info regarding dried fruit in my article. And I agree with you that fresh fruits have more benefits than dried ones.
      Thank you!
      Best regards

  4. I love dried fruits especially dried figs and dried prunes. I knew they were healthy but didn’t know they had so many great benefits such as lower cholesterol and reduce blood sugar. Buying organic ones is the best choice to make sure they are not loaded with added sugar and preservatives!!
    Thanks for this info!


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