You’ve probably heard conflicting advice about dried fruit. Some people swear by it as a nutritious snack, while others claim it’s basically candy in disguise.
The truth is somewhere in between. Dried fruit packs plenty of fiber, vitamins, and antioxidants, but it also concentrates natural sugars and calories into a smaller package.
This article breaks down what the science actually says about dried fruit and your health.
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Available on the App StoreWhat is dried fruit?
Dried fruit is simply fresh fruit with most of the water removed through sun-drying, dehydrating, or other drying methods.
This process shrinks the fruit dramatically, leaving behind a small, chewy, energy-dense snack. A handful of raisins contains roughly the same nutrients as a full bunch of grapes — just in concentrated form.
The most common types include raisins, dates, prunes, figs, and apricots. You’ll also find dried mangoes, pineapples, cranberries, bananas, and apples, though these are sometimes candied with added sugar.
Because drying removes moisture, dried fruit lasts far longer than fresh. That makes it a practical option for travel, hiking, or keeping in your pantry.
Dried fruit is packed with fiber, vitamins, and antioxidants
Gram for gram, dried fruit delivers an impressive nutritional punch. It contains up to 3.5 times more fiber, vitamins, and minerals than fresh fruit by weight.
A single serving can knock out a significant chunk of your daily needs for nutrients like potassium, iron, and folate. Dried fruit is also one of the most concentrated food sources of polyphenol antioxidants.
These polyphenols have been linked to improved blood flow, better digestive health, and reduced oxidative damage.1 Some research even suggests dried fruit eaters tend to have higher overall nutrient intakes.2
There’s one notable exception: vitamin C takes a hit during the drying process. If you’re relying on fruit for your vitamin C, stick with citrus or other fresh options.
Suggested read: 22 High-Fiber Foods You Should Eat for Better Health
Health effects of dried fruit
Research paints a generally positive picture. Population studies show that dried fruit eaters tend to have better nutrient intakes and, surprisingly, lower body weights than non-consumers.2
A 2023 Mendelian randomization study found that dried fruit intake was associated with a 40% reduced risk of heart failure.3 That’s a compelling finding, though more research is needed to confirm the connection.
Keep in mind these are mostly observational studies — they show associations, not proof that dried fruit directly caused the benefits. But the pattern is consistent enough to suggest dried fruit can be part of a healthy eating pattern.
Raisins may reduce the risk of certain diseases
Raisins are dried grapes, and they’re one of the most studied dried fruits. They’re loaded with fiber, potassium, and a range of beneficial plant compounds.
Despite their sweetness, raisins have a low to medium glycemic index and a low insulin index. Research shows they don’t cause major blood sugar spikes after meals.4
Studies on raisins have found they may:
- Lower blood pressure
- Improve blood sugar control
- Decrease inflammatory markers and blood cholesterol
- Increase feelings of fullness
These effects could translate to reduced risk of type 2 diabetes and heart disease over time. One review found that raisins can modulate postprandial insulin response and influence satiety hormones like leptin and ghrelin.4
Prunes are natural laxatives and may support bone health
Prunes (dried plums) are nutritional powerhouses — rich in fiber, potassium, beta-carotene, and vitamin K.
Their reputation as a natural laxative is well-earned. The combination of fiber and sorbitol (a naturally occurring sugar alcohol) makes prunes more effective at relieving constipation than many over-the-counter remedies, including psyllium fiber.
But prunes have benefits beyond digestive health. A comprehensive review found that dried plums may actually support bone density.5 The research shows prunes can enhance bone formation while inhibiting bone breakdown — making them particularly relevant for osteoporosis prevention.
Prunes are also high in antioxidants that may help prevent LDL cholesterol oxidation, a key step in heart disease development. And despite their natural sweetness, they’re filling and don’t cause rapid blood sugar spikes.
Dates may benefit pregnancy and help prevent several diseases
Dates are nature’s candy — intensely sweet but surprisingly nutritious. They’re packed with fiber, potassium, iron, and more antioxidants than almost any other dried fruit.
Despite their sweetness, dates have a low glycemic index. Controlled feeding studies confirm they don’t cause significant blood sugar spikes, especially when replacing refined carbohydrates.6
Dates have been studied extensively in pregnant women. Research suggests eating dates during the final weeks of pregnancy may help with cervical dilation and reduce the need for induced labor. In one study, only 4% of women who ate dates regularly required induction, compared to 21% of those who didn’t.
Dates also show promise for male fertility in animal studies, though human research is still limited.
Dried fruit is high in natural sugar and calories
Here’s the catch: removing water concentrates everything in the fruit — including the sugar and calories.
A small 1-ounce handful of raisins contains about 84 calories, almost all from sugar. It’s easy to eat several handfuls without realizing how much you’ve consumed.
Here’s the natural sugar content of common dried fruits:
- Raisins: 59%
- Dates: 64–66%
- Prunes: 38%
- Apricots: 53%
- Figs: 48%
About 22–51% of this sugar is fructose. While fructose in whole fruit isn’t concerning for most people, consuming large amounts from concentrated sources could contribute to weight gain and metabolic issues over time.
The key is portion control. Because dried fruit is so energy-dense, a small serving goes a long way. Stick to about ¼ cup (40 grams) and you’ll get the benefits without overdoing the sugar.
Avoid dried fruit with added sugar (candied fruit)
Some dried fruits get an extra coating of sugar or syrup before or after drying. This “candied” fruit is where dried fruit starts to resemble actual candy.
Added sugar has well-documented negative health effects, including increased risk of obesity, heart disease, and other chronic conditions. The natural sugar in dried fruit is already concentrated enough — you don’t need more piled on top.
Always read the ingredient list. Look for products where the only ingredient is the fruit itself. Common culprits include dried cranberries (almost always sweetened), dried mangoes, and dried pineapple.
Watch out for sulfites and storage issues
Many producers add sulfites to dried fruit to preserve color and extend shelf life. This is especially common with apricots and golden raisins — that bright orange or yellow color is a giveaway.
Most people tolerate sulfites fine, but some individuals are sensitive and may experience stomach cramps, skin rashes, or asthma symptoms. If you suspect sulfite sensitivity, look for unsulfured options (they’ll be brown or grayish rather than vibrantly colored).
Suggested read: 11 Healthy, High-Calorie Fruits to Help You Gain Weight
Improperly stored dried fruit can also harbor fungi and mycotoxins. Store your dried fruit in airtight containers in a cool, dry place, and check for any off smells or mold before eating.
The bottom line
Dried fruit isn’t a superfood, but it’s not junk food either. It’s a convenient, shelf-stable way to get fiber, minerals, and antioxidants — as long as you watch your portions.
The main points to remember:
- Benefits: High in fiber, potassium, iron, and antioxidants. Raisins, dates, and prunes each have unique health advantages backed by research.
- Downsides: Concentrated sugar and calories make it easy to overeat. Candied versions add even more sugar.
- Best practice: Stick to ¼ cup servings, choose unsweetened varieties, and pair with protein or nuts to slow sugar absorption.
If you’re following a low-carb diet, dried fruit probably isn’t the best choice. But for most people, a moderate amount beats chips, cookies, or other processed snacks any day.
Williamson G, Carughi A. Polyphenol content and health benefits of raisins. Nutrition Research. 2010;30(8):511-519. PubMed ↩︎
Sullivan VK, Petersen KS, Kris-Etherton PM. Dried fruit consumption and cardiometabolic health: a randomised crossover trial. British Journal of Nutrition. 2020;124(9):912-921. PubMed ↩︎ ↩︎
Zeng Y, Cao S, Yang H. Causal associations between dried fruit intake and cardiovascular disease: A Mendelian randomization study. Frontiers in Cardiovascular Medicine. 2023;10:1080252. PubMed ↩︎
Williamson G, Carughi A. Polyphenol content and health benefits of raisins. Nutrition Research. 2010;30(8):511-519. PubMed ↩︎ ↩︎
Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017;9(4):401. PubMed ↩︎
Viguiliouk E, Jenkins AL, Blanco Mejia S, Sievenpiper JL, Kendall CWC. Effect of dried fruit on postprandial glycemia: a randomized acute-feeding trial. Nutrition & Diabetes. 2018;8(1):59. PubMed ↩︎
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