Is Dried Fruit Good for You?

Claims that it can cause weight gain and sugar overload are overblown, but not all types are created equal

By Rachel Meltzer Warren

Updated October 8, 2024

a wooden bowl filled with dried figs, apricots and prunes — Figs, apricots, and prunes are among the healthiest types of dried fruit.

Dried fruit has a reputation for being high in calories and sugar, but experts say it can be just as good for you as fresh.

True, dried fruit will have more sugar by weight than the fresh version of the same type. An ounce of dried apricot halves, for instance, has about the same amount as four fresh apricots (5 ounces). But that doesn’t mean you should avoid dried fruit. “The sugars in dried fruit are usually natural, not added, and the fiber and other nutrients get concentrated too,” says Amy Keating, RD, a CR nutritionist. “If you struggle to get your daily fruit servings in, dried fruit provides a lot of nutrition in a small portion.” In a 2024 study published in the journal Nutrients, researchers assessed the nutritional quality of fruit snacks—such as dried fruit, canned fruit, fruit bars, and fruit gummies. Dried fruit came away with the highest score.

Apricots

Serving of 5 to 6 apricots

Calories 96
Carbohydrates 25 g
Fiber 3 g
Sugars 21 g
Added sugars 0 g

These sweet orbs supply the cell-protecting antioxidants beta-carotene and vitamin E. Apricots (and other bright-colored dried fruit) often contain sulfite preservatives. For most people, this isn’t a problem, but sulfites can cause reactions in those who are sensitive. Five percent of people with asthma may experience respiratory reactions from eating them. One important note: The glazed types you see around the holidays contain added sugars.

Banana Chips

Serving of ¼ cup

Calories 200
Carbohydrates 27 g
Fiber 1 g
Sugars 12 g
Added sugars 8 g

Banana chips are particularly problematic because they’re often fried in coconut oil, and that bumps up their saturated fat—the kind of fat that raises blood cholesterol and calories. Sugar can be added too. For a healthier choice, look for chips that are dehydrated instead of fried, like Bare Baked Crunchy Simply Banana Chips, or truly dried bananas, like Good & Gather (Target) Organic Unsweetened Dried Banana Slices.

Figs

Serving of 5 figs

Calories 105
Carbohydrates 27 g
Fiber 4 g
Sugars 20 g
Added sugars 0 g

Sweet and a little crunchy from a seed-filled inside, dried figs are one of the only fruits that provide calcium: Just one serving of five dried figs has 68 mg of this bone-building nutrient. If you notice a white, flaky substance on your dried figs, it is most likely natural sugars that have crystallized on the surface of the fruit instead of added sugars—but you can always check the ingredients label just to be sure.

Mango

Serving of 4 slices

Calories 130
Carbohydrates 29 g
Fiber 2 g
Sugars 21 g
Added sugars 0 g

Thin, flat slices of dried mango supply vitamin A and a decent amount of potassium. And one small study suggests that eating mangoes may even help to lower blood pressure and generally improve heart health in older women. Check the label before you buy dried mango though; some offerings are made with sulfites and added sugars. The good news: Dried mango without added sugars is naturally a little sweet all on its own.

Pineapple

Serving of 2 rings

Calories 140
Carbohydrates 35 g
Fiber 1 g
Sugars 32 g
Added sugars 7 g

In any form, pineapple is a good source of the anti-inflammatory enzyme bromelain. Just look out for added sugars. Some brands of dried pineapple contain fairly high amounts of the sweet stuff. For example, Mariani Tropical Pineapple has 18 grams per serving. Now Real Food Pineapple Rings (left), with 7 g, are a bit better, but it’s really best to look for those with no added sugars at all, if you can find them.

Prunes

Serving of 4 prunes

Calories 91
Carbohydrates 24 g
Fiber 3 g
Sugars 14 g
Added sugars 0 g

Prunes, also known as dried plums, really do help with constipation, according to a 2019 study from King’s College London. Other research reveals that the mix of antioxidant phytochemicals and nutrients in prunes may help strengthen bones and prevent osteoporosis. It’s probably not worth paying more for probiotic-added options: Prunes already offer plenty of digestion benefits.

Editor’s Note: This article also appeared in the December 2021 issue of Consumer Reports magazine and was updated with information from an article in the September 2024 issue of Consumer Reports On Health.

Rachel Meltzer Warren

Rachel Meltzer Warren, MS, RD, is a freelance writer based in the New York area who contributes to Consumer Reports on food and nutrition topics.