The Sweet Truth About Dried Fruit

  • 7 min reading time

Dried fruits have become a popular snack in recent years, especially among health-conscious individuals who are looking for a sweet treat that is also packed with nutrients. Whether you're grabbing a handful of raisins as a mid-day snack or using dried cranberries to add a pop of sweetness to your yogurt or muesli, dried fruits seem like the perfect choice for anyone looking for a quick, easy and healthy snack. But is there more to dried fruits than meets the eye? One of the major concerns about dried fruits is their sugar content. With so much talk about the negative impact of sugar on our health, it's important to take a closer look at the sweet truth about dried fruit. In this article, we'll be unpacking the sugar content of dried fruits and examining the different types of sugar they contain, as well as the pros and cons of consuming them. By the end of this article, you'll have a better understanding of how dried fruits fit into a healthy diet.

What is Dried Fruit and How is it Made?

Dried fruit is exactly what it sounds like – fruit that has had most of its moisture removed through a dehydration process. This process can be accomplished through natural drying methods, such as sun-drying or air-drying, or through the use of specialised drying equipment. The end result is a concentrated form of the original fruit that is much smaller in size and has a chewy texture. The process of making dried fruit involves removing the water content of the fruit, which slows down the rate of spoilage and allows the fruit to be stored for a longer period of time without refrigeration. The fruit is sliced and then placed in a dehydrator at a low temperature to remove the moisture. The drying process can take anywhere from a few hours to several days, depending on the type of fruit and the drying method used. Once the fruit is fully dried, it can be packaged and sold as is, or it can be treated with sugar or other sweeteners to enhance its flavour. Some dried fruits, such as apricots, are often treated with sulfur dioxide, a food preservative, to maintain their colour and freshness. Overall, dried fruits offer a convenient and tasty way to add some sweetness and nutrients to your diet. However, it's important to understand the process and the potential impact of adding dried fruits to your diet, especially when it comes to sugar content.

The Nutritional Profile of Dried Fruits: More Than Just Sugar

Dried fruits are a highly concentrated source of nutrients, offering a variety of vitamins, minerals, and fibre in a compact and portable package. In addition to sugar, dried fruits also contain a host of other essential nutrients that can contribute to a healthy diet. For example, dried fruits are a rich source of antioxidants, which help to protect cells from damage and promote overall health. They are also a good source of fibre, which can help to regulate digestion and promote feelings of fullness. Some dried fruits, such as apricots and figs, are also a good source of potassium, which helps to regulate blood pressure and support healthy heart function. In addition to these key nutrients, dried fruits also contain a range of other vitamins and minerals, including vitamin C, iron, calcium, and magnesium. These nutrients work together to support overall health and wellness. Despite the many benefits of dried fruits, it's important to keep in mind that they are also a concentrated source of sugar. This means that while they can be a healthy snack in moderation, it's important to pay attention to portion sizes and choose dried fruits with lower sugar content whenever possible. By understanding the nutritional profile of dried fruits, you can make informed decisions about how to incorporate them into your diet.

How Much Sugar is in Dried Fruits?

The amount of sugar in dried fruits varies depending on the type of fruit and whether or not it has been treated with additional sweeteners. On average, dried fruits contain anywhere from 30 to 60 grams of sugar per 100 grams of fruit. This is significantly higher than the sugar content of fresh fruit, which typically contains around 10 to 20 grams of sugar per 100 grams of fruit. It's important to note that not all of the sugar in dried fruits is added sugar. A significant portion of the sugar in dried fruits is the natural fructose found in the fruit. Fructose is a type of sugar that is naturally found in many fruits and is responsible for the sweet taste. However, it's not uncommon for dried fruit to be treated with additional sugar, especially in the form of glucose syrup, to enhance its flavour and texture. This added sugar can significantly increase the total sugar content of the dried fruit, making it a less healthy option. When choosing dried fruits, it's important to look for options with lower sugar content. This can be accomplished by choosing dried fruits that have not been treated with additional sugar, or by choosing dried fruits that have been sweetened with alternative sweeteners, such as stevia or erythritol.

The Pros and Cons of Consuming Dried Fruits


  • Convenience: Dried fruits are a convenient and portable snack option that can be easily added to your diet. They are perfect for on-the-go snacking and can be easily added to a variety of recipes, such as muesli, yogurt, or trail mix.
  • Nutritional Benefits: Dried fruits are a highly concentrated source of nutrients, including fibre, vitamins, and minerals, that can support overall health and wellness.
  • Sweetness: Dried fruits offer a natural source of sweetness that can be a healthier alternative to added sugars and artificial sweeteners.
  • Long Shelf Life: Dried fruits have a long shelf life and can be stored for several months without refrigeration, making them a great option for pantry staples.


  • High Sugar Content: Dried fruits are a concentrated source of sugar, which can be a problem for those who are trying to limit their sugar intake.
  • Additives: Some dried fruits are treated with sulfites or other preservatives, which can be a problem for those with allergies or sensitivities.
  • Processing: The drying process can strip away some of the nutrients in fruits, reducing the overall nutritional value of dried fruits compared to fresh fruit.
  • Cost: Dried fruits can be more expensive than fresh fruits, especially when choosing high-quality, organic options.

Tips for Choosing Dried Fruits with Lower Sugar Content

  • Read the Label: Look for dried fruits that have not been treated with additional sugar, or choose dried fruits that have been sweetened with alternative sweeteners, such as stevia or erythritol. Pay attention to the ingredients list and look for dried fruits with fewer ingredients, as this often indicates a lower sugar content.
  • Choose Unsweetened Options: Opt for unsweetened dried fruits, which typically have lower sugar content compared to sweetened varieties, such as candied fruits or dried fruits with added syrup.
  • Avoid Dried Fruits with Coatings: Dried fruits that have been coated with sugar or chocolate should be avoided, as they tend to have a higher sugar content.
  • Consider the Serving Size: Dried fruits are a highly concentrated source of sugar, so it's important to pay attention to serving size. A serving of dried fruit is typically one-quarter to one-half cup, which is roughly equivalent to one small fruit.
  • Pair Dried Fruits with Proteins and Fibre: To balance out the sugar content of dried fruits, pair them with foods that are high in protein and fibre, such as nuts, seeds and oats. This will help to slow the release of sugar into the bloodstream, reducing the impact on blood sugar levels.

By following these tips, you can choose dried fruits with lower sugar content and enjoy their many benefits without having to worry about excess sugar. Remember, dried fruits can be a healthy snack option when consumed in moderation, so be sure to enjoy them in moderation as part of a balanced diet.

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