What Kind of Dried Fruit Is Healthiest?

Adding dried fruits like raisins, prunes, and dates to your diet is a delicious and reliable way to ensure you're eating a nutritious snack. Dried fruits that are healthiest include apricots, prunes, raisins, and others.

Getting the minerals, vitamins, fiber, and phytonutrients you need every day can be as simple as eating some fruit. One reliable way to add fruit to your daily routine is by purchasing dried fruit. Dried fruit is easier to carry on the go, though some dried fruits are higher in calories and sweetened with added sugars. Opt for unsweetened versions when shopping for dried fruit snacks if you're searching for a healthy option. 

Additionally, bear in mind that dried fruit is more calorically dense and that some vitamins, like vitamin C, are lost during the drying process. Reading the packaging label when you're selecting a dried fruit snack can help you choose an option that is nutrient-rich and easy to digest. 

Want to learn more about dried fruits? Here are the healthiest dried fruits and why you should consider adding these snacks to your grocery list.

During the drying process, the fruit loses its water content, shrinking and leaving a small piece of dried fruit. 

Adding dried fruits like raisins, prunes, and dates to your diet is a delicious and reliable way to ensure you're eating a nutritious snack, particularly when you're pressed for time and on the move. Dried fruit options like mangoes, apples, and bananas are often available in a candied or sugar-coated form, but you should avoid these options when searching for a healthy alternative to sugar-filled snack options. 

Here are some of the healthiest and most popular dried fruit options to choose from:

Apricots 

Dried apricots are a good source of vitamin E, vitamin A, copper, and potassium. It also contains a large amount of dietary fiber. In fact, a single serving of dried apricots has more fiber than a fresh apricot. Apricots contain the antioxidant beta-carotene, which has been linked to increased brain function, bolstered immune health, and a lower risk of developing type 2 diabetes. 

Prunes 

Prunes have a laxative effect and can improve the frequency and consistency of your stool. These dried plums are also rich in potassium, are a source of vitamin B6, and contain bioactive antioxidants that may improve bone health. Blend prunes into smoothies or include them in your next hot bowl of oatmeal. 

Raisins 

Raisins are dried grapes that make great potassium- and antioxidant-rich snack options. Eating raisins may lower a person's risk of developing heart disease or type 2 diabetes and can help protect your cells. Raisins may also improve blood sugar control and decrease blood cholesterol levels. Add raisins to a bowl of porridge,  enjoy them on top of a salad, or mix them into yogurt. 

Dates

Dates are typically plump and shiny. When dried, they are often characterized by an intense sweetness because the sugars that they contain condense and crystallize during the drying process. They are often used as a replacement for sugar in vegetarian and vegan recipes. 

Dried dates have a shelf life of a year or longer and, depending on the specific variety, can take on golden or reddish hues. This fruit is high in antioxidants, vitamins, and fiber, and it can help you maintain a healthy immune system.

Cranberries 

The dark color of cranberries is associated with their rich phytonutrient content. Finding unsweetened dried cranberries is almost impossible, but they can still be a healthy choice when consumed in moderation. Enjoy this grab-and-go snack alone or sprinkle it on top of your favorite salad, cereal, or bowl of oats. 

One of the oldest ways to preserve foods is by putting them through a dehydration process. Drying food does not typically change its nutritional value; however, vitamins C and A may be destroyed in the process. Dried fruit, being condensed into a smaller package, contains up to 3.5 times the vitamins, minerals, and fiber found in an equivalent amount of fresh fruit.

However, too much of anything can be bad for you, and eating dried fruit in excess is no exception. Keeping track of how many dried fruits you eat can be challenging, but it's essential to be mindful while snacking to avoid consuming more sugar and calories than you might expect. Because the portions are small and seem innocuous, eating even a small number of, for example, dried dates can equate to a lot of calories. 

Additionally, if you suffer from asthma attacks or are sensitive to ingesting sulfites, choose your dried fruit snacks wisely and always check the ingredient list.