The Pros and Cons of Dried Fruit: Is it Healthy?

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The Pros and Cons of Dried Fruit: Is it Healthy?
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The Pros and Cons of Dried Fruit: Is it Healthy?

If you're overindulging in dried fruit, you may want to dial it back. Find out why in this slideshow.

A Little Background

Dried fruit is exactly what it sounds like: dried, dehydrated fresh fruit. Dried fruits undergo a series of processes before packaging, contingent on the particular fruit. Most are pretreated to keep their color and dipped or blanched in a variety of substances such as ascorbic acid, pectin or juices.

The Process

Once washed, pitted, sliced, blanched and dipped, the fruit makes its way to the drying process (in the sun or oven). Then, they are packaged and shipped.


First, let's start with the pros.

Dried fruits are high in fiber, an essential ingredient for maintaining a healthy digestive system. They can help relieve constipation, lower blood cholesterol and keep your stomach full and satisfied.


Dried fruits are also high in potassium and iron. Depending on the specific drying process and treatments used, sulfur dioxide, a common additive, can preserve vitamins A and C. Unfortunately, sulfur dioxide also has the negative effect of destroying thiamine.


Now, on to the cons.

Many dried fruits have added sulfites. For those who are allergic, look for organic dried fruits.


Between the pretreatment and dehydration process, a lot of the nutritional value can be zapped.


Dried fruits are calorically dense.

One cup of fresh apricot halves has 74 calories, while about 1/4 cup of dried apricot halves (its equivalent) has 313 calories (more than four times the amount).

Similarly, one cup of fresh grapes has 60 calories, while about 1/4 cup of raisins has 130 calories!

All in All...

While nibbling on dried fruits can be a great alternative to munching on cookies, crackers, candies and other snacks, consume them in moderation; just because they're fruit, doesn't mean you should eat them in bulk. When eaten in large quantities, the calorically dense snack can contribute to weight gain.

Image Credit: Getty Images

Our Recommendation

Stick to fresh fruit as much as possible, and when you still want dried fruits, keep your eyes peeled for organic varieties, without added sugars.

Try the following tasty fresh fruit recipes.

Image Credit: Jupiter Images

Grilled-Fruit Bruschetta with Honey Marcarpone

Caramelizing the fruit on the grill intensifies its flavor. The grilled bread served alongside soaks up the sweet juices.

Get the Recipe: Grilled-Fruit Bruschetta with Honey Marcarpone

Couscous & Fruit Salad

Try this fruit-and-nut-studded couscous salad alongside grilled salmon or chicken for supper or on its own for a fresh lunchbox treat.

Get the Recipe: Couscous & Fruit Salad

Berry Gratin

This is such a lovely simple recipe and has a definite touch of class. This colorful dish is a special way to finish off a meal.

Get the Recipe: Berry Gratin

Chicken & Fruit Salad

Rather than top a salad with dried cranberries, try finishing it with scoops of melon such as cantaloupe or honeydew.

Get the Recipe: Chicken & Fruit Salad

Vanilla Fruit Tart

This refreshing and versatile dessert isn't only easy to make, but it allows you to highlight whatever fruit is in season.

Get the Recipe: Vanilla Fruit Tart

Rhubarb Fruit Salad

Rhubarb cooked with a little honey and orange liqueur makes a bright, tangy “sauce” to toss with grapes, melon, mango and strawberries.

Get the Recipe: Rhubarb Fruit Salad

Spiced Turkey with Avocado-Grapefruit Relish

This fresh-tasting citrus relish will perk up even the most jaded appetite, and it goes well with chicken, fish or pork. Serve it with a simple salad of Boston lettuce, scallions and cilantro and Herbed Whole-Wheat Couscous.

Get the Recipe: Spiced Turkey with Avocado-Grapefruit Relish

Strawberry-Ricotta Tartlets

In this recipe, ricotta and strawberries top graham tartlet shells.

Get the Recipe: Strawberry-Ricotta Tartlets

Apple-Cucumber Salsa

Granny Smith apples offer a touch of sweetness to this salsa with cucumbers, red onions and bell peppers.

Get the Recipe: Apple-Cucumber Salsa

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Dried fruits have both pros and cons when it comes to your health. Many people assume that opting for dried fruits is always a smart choice. While it can be a good alternative to chips and candy, there are a few things you should know before reaching for that box of raisins.

Check out our slideshow above to discover whether or not dried fruits are a healthy snack.

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