Yes, dried fruit is healthy in sensible portions. It keeps the fiber, potassium and many of the nutrients of fresh fruit, and a 30 g portion, about a heaped tablespoon of raisins or 3 prunes, counts as one of your 5 a day. But drying removes water, which concentrates the sugar and calories: raisins are about two-thirds sugar by weight, and it’s much easier to eat a handful of raisins than the same number of grapes. Because dried fruit is sticky and sugary, the NHS advises eating it as part of a meal rather than as a between-meal snack, to protect your teeth.
Dried fruit nutrition compared
Per 30 g (1 oz) portion, calculated from USDA FoodData Central values:
| Dried fruit (30 g) | Calories | Fiber | Sugars | Potassium |
|---|---|---|---|---|
| Prunes (about 3) | 72 kcal | 2.1 g | 11.4 g | 220 mg |
| Dried apricots (about 4) | 72 kcal | 2.2 g | 16 g | 348 mg |
| Dried figs (about 2 large) | 75 kcal | 2.9 g | 14.4 g | 204 mg |
| Medjool dates (about 1½) | 83 kcal | 2 g | 20 g | 209 mg |
| Raisins (1 heaped tablespoon) | 90 kcal | 1.4 g | 19.6 g | 223 mg |
| Sweetened dried cranberries | 92 kcal | 1.6 g | 21.8 g | 15 mg |
| For comparison: 100 g fresh grapes | 69 kcal | 0.9 g | 15.5 g | 191 mg |
Prunes, apricots and figs give you the most fiber for the fewest calories and least sugar. Dried cranberries are usually sweetened with added sugar, because they’re too sour to eat otherwise, so they’re best thought of as a treat.
Benefits of dried fruit
Fiber
Dried fruit is a convenient source of fiber, which helps digestion and keeps you full. Most adults fall short of the 30 g a day recommended by the NHS, and adding dried fruit to porridge, yogurt or salads is an easy way to add a few grams. Our list of high-fiber foods has more ideas.
Help with constipation
Prunes are the best-known dried fruit for constipation, and there’s good evidence behind them. In a 4-week trial in adults with chronic constipation, prunes, kiwifruit and psyllium all increased the number of complete bowel movements per week, and prunes improved stool consistency. Prunes contain sorbitol as well as fiber, which draws water into the gut. Our guides to kiwi and figs cover other options.
Potassium
Dried apricots, prunes, raisins and dates are good sources of potassium, which helps balance the effect of salt on blood pressure. People with kidney disease who’ve been told to limit potassium should check with their kidney team before eating a lot of dried fruit.
Convenience
Dried fruit keeps for months without a fridge, travels well and counts toward your 5 a day, which makes it useful when fresh fruit isn’t available.
Downsides of dried fruit
Concentrated sugar and calories
Drying removes most of the water, so the same weight of dried fruit has around 3 to 5 times the calories and sugar of fresh fruit. That’s fine in a 30 g portion, but it’s easy to eat 100 g or more straight from the bag. Measure out a portion rather than eating from the packet.
Teeth
Dried fruit is sticky and clings to teeth. The NHS suggests swapping dried fruit for fresh fruit, especially between meals, and enjoying it as part of a meal, for example as a dessert. This is especially important for children. Our healthy lunchbox ideas include tooth-friendly alternatives.
Only counts once a day
However much dried fruit you eat, it only counts as one of your 5 a day. Fresh, frozen and canned fruit in juice are better for the rest.
Added sugar, oil and sulfites
- Added sugar: cranberries, cherries, pineapple, mango and papaya are often sweetened. Look for “no added sugar” on the label.
- Oil: some dried fruit, especially raisins and banana chips, is coated in oil to stop it sticking. Banana chips are usually fried, so they’re much higher in fat.
- Sulfites: sulfur dioxide keeps apricots and other light-colored fruit bright. Sulfites can trigger symptoms in some people with asthma. Unsulfured apricots are brown but taste similar.
Blood sugar
Dried fruit raises blood sugar faster than the same portion of fresh fruit, because the sugar is more concentrated and easy to eat quickly. If you have diabetes, small portions are fine, especially with meals that include protein, fat or fiber, such as porridge or yogurt with nuts. Our type 2 diabetes diet guide explains how to fit fruit in.
Choking risk for young children
Whole dried fruit, especially raisins and dried apricots, can be a choking risk for babies and toddlers. Chop it finely or soak it first, and always supervise young children while they eat.
How much dried fruit is healthy?
For most people, one 30 g portion a day, eaten with a meal, is a sensible amount. That’s about:
- 1 heaped tablespoon of raisins or sultanas
- 3 prunes
- 2 dried figs
- 3 to 4 dried apricots
- 1 to 2 Medjool dates
Our guide on how much sugar per day explains the difference between the sugar in whole fruit and added sugars.
Healthy ways to eat dried fruit
- On porridge or overnight oats: a spoonful of chopped apricots or raisins adds sweetness without added sugar.
- In yogurt: with nuts and seeds for protein and crunch.
- In salads: a few raisins or chopped dates in a grain or carrot salad.
- In cooking: apricots or prunes in tagines and stews.
- In baking: replace some of the sugar in muffins or flapjacks with chopped dates.
- With nuts: a small homemade trail mix with mostly nuts and a little dried fruit.
If you’re choosing a breakfast cereal, our comparison of muesli vs granola explains how much sugar dried fruit adds.
Common questions
Is dried fruit as healthy as fresh fruit?
Not quite. It keeps most of the fiber and minerals, but loses some vitamin C during drying, and it’s easier to overeat. Fresh fruit is better for most of your fruit intake.
Is dried fruit good for weight loss?
It can fit in small portions, especially when it replaces sweets or biscuits. Because it’s calorie-dense, measure your portion.
Is dried fruit keto?
No. Even a 30 g portion contains about 20 g of carbohydrate. Our list of low-carb fruits has better options for keto.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
