Dried fruits with no added sugar retain the natural flavors and colors of their fresh counterparts, and can be an excellent alternative to candied or sweetened varieties. Dried fruit is a nutrient-dense food that keeps well for long periods of time; knowing how to store dried fruit allows you to eat it conveniently during sporting events, road trips and hikes, or whenever you feel hungry. For example, storing prunes (or plums) at room temperature is fine, while stone fruits like apricots should be refrigerated. The following tips cover the basics of storing dried fruit such as plums, peaches, and dates:
Low Sugar Dried Fruits that are Actually Good for Health
Fruits are a universal favorite. Regardless of your taste preferences or age, you undoubtedly have a favorite fruit. Fruits are the best option if we want to revitalize our taste buds in a healthy way. Yet dried fruits are a superior choice if you want to boost your nutritional experience without sacrificing flavor. Dry fruits are your closest buddies if you frequently eat between meals out of boredom, anxiety, or hunger. If you have a sweet tooth but are attempting to control your calorie consumption, dry fruits are still your greatest buddy.
There are natural sugars in all fruits, called fructose. Even these sugars, regardless of being natural, can be harmful in large quantities or regular consumption. Especially if you are someone with diabetes, you should definitely avoid having sweet fruits regularly. So instead, stock up on some low-sugar dry fruits. Instead of reaching for a packet of potato chips, bring out a small batch of your favourite low-sugar dry fruits to battle mid-day blues and move on!
There is a bad reputation of dry fruits for having high levels of sugar. This stands true for many of them since they are concentrated and denser versions of the original fruits that have been dried. But some fruits stand against this misconception and can act as wonderful snacking options.
Dry fruits are a great option to add to your regular diet if you are looking for healthy eating options. Dry fruits generally have tremendous health benefits. For example, they are high in fibre content, which means smoother bowel movements and better absorption of nutrients. So let’s take a look at some low-sugar dried fruits that are actually good for health.
Dried Apricots: Dried apricots are a tasty dry fruit that is very low in sugar content and has a brilliant composition of antioxidants. These antioxidants are vital to fighting free radicals in the body, which are responsible for causing oxidative stress and even cancer! Dried apricots are easily digestible since they have low fructose. Apricots found in supermarkets are commercially processed and have their original nutritional values depleted. So it is a safer option to find apricots online that are preservative-free.
Dried Prunes: These dried fruits are extremely high in soluble fiber and vitamin C content. Two pieces are sufficient for the entire day, making it an extremely strong dried fruit. Given how quickly you become satisfied, it is a fantastic value snack. To practice portion management, use this fantastic tool. They work nicely as ingredients in many different recipes. These recipes feature instructions for baking goodies like muffins, granola bars, and more!
Raisins: Raisins are a very cost-efficient option when looking at the cost ratio to health benefits. They are highly nutritious and have many health benefits like healthier hearts and bones. They also benefit and impact mental health as they enhance mood and help release chemicals that make you feel happy and content. They also help you maintain your ideal body weight by improving your metabolism. Another dry fruit that serves as a great ingredient for cakes and cookies, raisins are a must-have for your kitchen cabinet.
Dried Mulberries: These dried fruits are reputed to be the lowest in sugars while serving the same function as raisins. It is a preferred alternative because just one cup of this dry fruit will give you a whopping 130% of your daily vitamin C requirement. They are also a great source of magnesium, Vitamin B complex, iron, and potassium. If you are looking to buy some, make sure that you buy organic and preservative-free dried mulberries.
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The drying process involves nothing more than evaporating the water in the fruit while preserving the tasty flavour of the finest fresh fruit picked when perfectly ripe. This allows the sugar and nutrients in the fresh product to concentrate naturally, thereby ensuring the taste and properties of the fruit in every season.
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The 10 Healthiest Dried Fruit Snacks Of 2022, According To Nutritionists
Next time you’re craving a Fruit Roll-Up…
Dried fruit snacks are pretty much the adult version of Fruit Roll-Ups and Gushers—and (shocking, I know) they’re typically way healthier than those tongue-staining blue raspberry snacks of childhood.
“Dried fruit can help you meet your fiber needs—and it also provides a source of complex carbs,” says nutritionist Jessica Cording, RD, author of The Little Book of Game-Changers.
Dietitian Keri Gans, RD, author of The Small Change Diet, agrees: “Like fresh fruit, dried fruit provides plenty of vitamins and minerals.” It’s just, you know, dried. (Some snacks are freeze-dried, some are dried in a dehydrator machine, and others are even dried in the sun.)
But, like anything, dried fruit isn’t perfect. “Since dried fruit is condensed and its water is removed, you typically eat more of it and may consume many more calories than you realize,” Gans says. The average portion size of dried fruit snacks is just about a quarter of a cup, which doesn’t look like much because, well, it’s not.
Going overboard isn’t the only trap you can fall into with this stuff. Some companies add sugar and preservatives to make their dried fruit even sweeter and shelf-stable, Cording says. (People with sulfite sensitivities should look out for the preservative sulfur dioxide on ingredient lists.)
Though you can totally enjoy dried fruit snacks on their own, Cording recommends pairing them with protein and fat (like yogurt or nuts) to make them more satisfying—and to keep your blood sugar more stable.
The next time you get a hankering for the sweet fruit snacks of yesteryear, these healthy dried fruit snacks are nutritionist-approved and totally do the job (minus the blue tongue, of course).
1
BEST NO-SUGAR-ADDED FRUIT SNACK
Bare Natural Baked Crunchy Apple Chips
These apple chips are made with just one ingredient: apples. Yep, that’s it. Bare also bakes their dried fruit snacks, which never contain preservatives, something Cording appreciates.
Per serving: 60 calories, 0 g fat, 0 mg sodium, 14 g carbs, 2 g fiber, 11 g sugar, 0 g protein
2
BEST COMBO DRIED FRUIT SNACK
Bare Baked Crunchy Apple & Strawberry Chips Medley
Bare’s apple and strawberry chip mix contains just apples and strawberries, which Gans likes. The delicious combo also provides a little fiber.
Per serving: 170 calories, 0 g fat, 5 mg sodium, 42 g carbs, 6 g fiber, 30 g sugar, 1 g protein
3
BEST ORGANIC OPTION
Peeled Snacks Organic Gently Dried Mango
Peeled isn’t messing around in the dried fruit department. Their gently-dried mango doesn’t contain preservatives and is USDA certified organic (which Cording is here for).
This mango snack is also gluten-free, vegan, and non-GMO Project verified.
Per 1.23 ounce serving: 110 cals, 0 g fat, 0 mg sodium, 25 g carbs, 2 g fiber, 18 g sugar, 2 g protein
4
BEST ON-THE-GO FRUIT SNACK
Sunsweet Ones California Prunes
Sunsweet is practically synonymous with prunes, and they’ve now packaged these little guys individually to prevent sticky fingers. Gans recommends grabbing a few and stashing them in your bag for later.
Per serving: 100 cals, 0 g fat, 0 mg sodium, 26 g carbs, 3 g fiber, 15 g sugar, 1 g protein
5
BEST FEEL-GOOD SNACK
Mavuno Harvest Organic Chewy Mango + Coconut Fruit Bites
Mavuno Harvest’s healthy dried fruit snacks are made with 100-percent fruit that’s finely sliced and then rolled into bites for a nostalgic treat that Gans is a big fan of.
A cool bonus: The brand also helps support farms in one of the poorest regions on Earth. “I love that the brand works with small farming cooperatives in rural Africa,” Gans says.
Per serving: 171 calories, 2.25 g fat (1.85 g saturated fat), 0 mg sodium, 34.6 g carbs, 2.9 g fiber, 30.7 g sugar, 1.6 g protein
6
BEST FRUIT-JUICE-SWEETENED SNACK
Eden Selected Dried Montmorency Tart Cherries
Montmorency cherries (including the dried ones, Cording notes) are known for their health benefits, including their high antioxidant content and athletic performance-boosting abilities.
Since these cherries tend to be really tart, Eden Selected’s dried cherries are sweetened with organic apple juice concentrate.
Per serving: 130 calories, 0 g fat, 10 mg sodium, 32 g carbs, 2 g fiber, 24 g sugar (7 g added sugar), 1 g protein
7
BEST SUN-DRIED SNACK
Fruit Bliss Soft & Juicy Organic Deglet Nour Dates
These cute little dates are made through an interesting process: They’re picked, dried in the sun, steamed, and then packaged, which makes the finished product soft and surprisingly juicy.
They’re also added sugar-free and easy to tote around in their resealable pouch, says Cording.
Per 1.25 ounce serving: 100 cals, 0 g fat, 0 mg sodium, 24 g carbs, 2 g fiber, 15 g sugar, 1 g protein
8
BEST SULFUR-FREE SNACK
Navitas Organics Mulberries
Mulberries probably aren’t part of your regular fruit rotation, but the superfood deserves a spot in your diet.
Navitas Organics’ mulberries are packed with antioxidants (including resveratrol) and work well as a mildly-sweet topping for things like salads and oatmeal, Cording says.
Per serving: 110 calories, 1 g fat, 0 mg sodium, 25 g carbs, 2 g fiber, 21 g sugar, 1 g protein
9
BEST FREEZE-DRIED SNACK
Crispy Green Freeze-Dried Fruit Cantaloupe
Freeze-drying fruit isn’t necessarily better than drying it in the sun or through other methods, Cording says; it’s just different.
Crispy Green’s freeze-dried cantaloupe has no sugar added, so you can munch on the sweetness in confidence. (Also, have you ever seen freeze-dried melon before?!)
Per serving: 35 calories, 0 g fat, 0 mg sodium, 8 g carbs, 1 g fiber, 6 g sugar, 1 g protein
10
BEST ANTIOXIDANT SNACK
Natierra Premium Freeze-Dried Blueberries
These blueberries have a totally different texture than the ones in your fridge: Thanks to the freeze-drying process they undergo, they’re crunchy.
Like regular blueberries, though, these little guys are packed with antioxidants and are an awesome source of fiber.
Per serving: 80 calories, 0 g fat, 0 mg sodium, 19 g carbs, 4 g fiber, 12 g sugar, 0 g protein
Here’s How Healthy Dried Fruit Is, According to an RD
The healthiest dried fruit is the one that you consume in moderation.
If you’ve heard it once, you’ve heard it at least a thousand times: Eat more fruits and vegetables. For some, this task is as simple as whipping up a healthy, produce-packed smoothie. But for others, finding ways to incorporate more produce into their diet—or the diet of their little one—seems cumbersome. Of course, you could always sneak some banana chips into your bag. But is dried fruit healthy enough to make up one of your daily servings of fruit?
Dried fruit is sweet, snackable, and can be taken on the go a heck of a lot easier than a few easy-to-bruise bananas or bulky cartons of berries. But if you’ve ever reached the bottom of a bag in a single sitting and found yourself wondering how this snack stacks up nutritionally—you’ve come to the right place. We tapped nutrition expert Amy Shapiro, RD, to give us the lowdown on our dried fruit addiction.
Is Dried Fruit Healthy?
Dried fruit is healthy because eating fruit in any form is better than consuming zero fruit. “Also, since dried fruit is condensed by weight, it provides about 3.5 times the fiber and nutrients as fresh fruit,” Shapiro explains.
Of course, the specific health benefits will depend on what variety of fruit you’re snacking on, but you can count on digestive benefits and antioxidants regardless. “Dried fruits are a very rich source of fiber as well as antioxidants, especially polyphenols,” Shapiro adds.
Dried Fruit vs. Fresh Fruit
Therefore, are the health advantages of dried fruit comparable to those of fresh fruit? No and yes. Shapiro says, “On many levels, it works because [dried fruit] offers fiber, vitamins, minerals, and antioxidants. Yet, “it does not deliver hydration or volume, both of which aid in making you feel full after just one serving while diluting the sugar level.”
Additionally, she emphasizes that each type of dried fruit offers different nutrients—just as different fruits offer different nutrients and therefore health benefits. Shapiro points out some dried fruit-specific health benefits:
- Prunes provide fiber, GI regularity, and calcium to strengthen bones.
- Dates have been shown to assist with fertility and labor, are the most nutrient-dense of dried fruit options, and have a low GI index (so they don’t affect blood sugar levels as intensely).
- Apricots without sulfites are better than apricots with sulfites and are loaded with vitamin A.
- Raisins, the most popular of dried fruits, can assist with blood pressure, decrease cholesterol levels, and aid in satiety. Plumped up raisins offer even more flavor.
Drawbacks of Eating Dried Fruit
Despite the obvious health benefits, there are some serious dried fruit drawbacks that can discount all the positives if you aren’t careful.
High Sugar Content
Dried fruits come in tiny, dense containers that are highly high in sugar and calories because they are concentrated (the water has been removed), according to Shapiro. This makes it simple to consume too many at once, which can quickly result in increased calorie and sugar intake and weight gain.
Portion Distortion
Her point makes sense—after all, when was the last time you ate 15 apricots or four entire mangoes? When the substantial water content of a fruit is extracted, the entire thing shrinks your apple or apricot down to being bite-sized, which can cause major portion distortion (especially when you consider the amount of naturally-occurring sugar that fruits contain.)
GI Distress
Too much dried fruit can cause an upset stomach in some people. “Due to the high fiber content and certain natural sugar alcohols, some dried fruits can cause GI distress from bloating, gas, and diarrhea,” Shapiro says. She says that the most important step when shopping is to read nutrition labels and ingredient lists if you are prone to stomach issues.
Unhealthy Additives
Unfortunately, many dried fruits contain added sugars in the form of juices, syrups, or even crystallized sugar. “In order to maintain colors, some brands even use sulfites, and some individuals can be allergic to sulfites and react negatively. Finally, depending on how dried fruit is stored, it can contain fungi or toxins so know where you are getting them from,” Shapiro says.
The Healthiest Way to Consume Dried Fruit
Eat dried fruit in moderation to maximize its health benefits. “I recommend limiting portions to one serving, cutting up larger pieces of dried fruit and mixing it in with nuts or into a salad to dilute their intensity while still allowing for some sweetness,” recommends Shapiro.
“Enjoy fresh fruit instead some days. And even when buying from bulk bins, read nutrition labels to determine proper portion sizes and read ingredients to ensure you are avoiding unnecessary added sugars and preservatives. And lastly, consider dried fruit a ‘treat.'”