Dried Fruit Seems Like a Healthy Snack, But Is It Just a Sugar Bomb?

When it comes to an energy-boosting snack for midride fuel, dried fruit has become a go-to choice for good reason: The concentrated sweetness of options such as dried mangoes, cranberries, blueberries, and raisins provides an instant flavor rush without the risk of spoiling.

But when a fruit is dried, does it really have the same vitamins and minerals as fresh versions? As shelf-stable options become the norm right now, and we’re out riding more (with appropriate distancing, of course), it’s time to think about whether to stock up on dried fruit picks.

We chatted with registered dietitians Jackie Newgent, R.D.N., C.D.N., author of The Clean & Simple Diabetes Cookbook, and McKenzie Caldwell, R.D.N., L.D.N., to get their take on whether dried fruit provides a healthy kick, or if it’s just one more way to overdo it on sugar.

The Claim:

Dried fruit isn’t as healthy as fresh fruit because it’s filled with sugar; it might as well be candy.

The Evidence:

Eating fresh fruit is still considered the optimal way to meet fruit servings, says Newgent, especially when eaten in season. That’s because the process of removing the water to dry a fruit concentrates all the sugar and calories, so you get much more glucose and fructose in a smaller amount.

Consuming too much fructose could have effects like weight gain and insulin resistance according to research in The American Journal of Clinical Nutrition. But if you eat a combination of nuts and dried fruit, the protein-rich pairing may help prevent a blood sugar spike, Newgent says.

Does that mean you need to ditch the dried fruit and carry a fresh banana along on your next ride instead? Not exactly. During long rides or intense intervals, you need quick-digesting carbs for energy. “Dried fruit can be a wonderful option on-the-go for a quick carb fix to fuel activity,” she says.

Plus, if the nutrition label indicates zero added sugars, the sugar in dried fruit is naturally occurring, so it’s slightly different than the processed sugars you find in candy bars or fruit candies.

And it provides some additional nutritional benefits—something candy can’t claim. How fruits are dried doesn’t cause them to lose nutrients in the process, Newgent says, and it even retains its fiber. (FYI: Adult men should get 38 grams of fiber per day, and adult women should get 25 grams—but on average, American adults only get 10 to 15 grams daily, according to Harvard Health.)

While you won’t get as much hydration—dried fruit is dehydrated, after all—you won’t be losing the nutritional impact you’d get from snacking on the fresh versions.

In general, a study in Nutritional Research found, dried fruit consumption was associated with improved nutrient levels, a higher overall diet quality, and lower body weight— including reduced body fat. Not only were the dried-fruit-eating participants in the research more likely to get more fiber, but they also got more vitamins A, E, C, and K, and minerals like calcium, phosphorous, and magnesium than those who didn’t eat dried fruit. These nutrients are important for athletes like cyclists since they’re essential for your bones, muscles, joints, and immune system, to name a few things.

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The Verdict:

Dried fruit can be a great option when it comes to needing a quick boost of energy before or after a long workout, Caldwell says, especially if you’re choosing between dried fruit and a candy bar. Plus, she adds, many are available without added sugars and still offer plenty of flavor.

“Dried fruit still packs in a lot of vitamins and minerals, and is nothing to be afraid of,” says Caldwell. “Eating a mix of fresh and dried fruits can help you achieve your athletic and health goals overall.”

That said, it’s helpful to buy, store, and consume wisely. When you do go shopping for dried fruit choices, keep these dietitian-backed tips in mind:

1. Read the label. Some dried fruit really is loaded down with added sugars, and may list types such as cane sugar, honey, and even high-fructose corn syrup.

2. Store in the refrigerator. Although it’s considered a shelf-stable product, if you’re buying dried fruit without preservatives, the fridge is your best bet. That will help maintain freshness longer—up to six months, if you haven’t finished it off by then.

3. Consider buying a dehydrator. When it comes to a DIY hobby, this is a simple one. You can get dehydrators in various sizes, from a small, countertop version with six shelves to a larger appliance with 10 to 24 shelves. Not only will this allow you to make your own dried fruit, but you can also whip up jerky, dried vegetables, and fruit leather, among other options.