Dried fruit has been present and a staple in many cultural diets for thousands of years, but is dried fruit healthy? And is all dried fruit created equal? Here is a complete guide to dried fruit; what it is, its benefits, its drawbacks, and an answer to whether it’s good for you or not.

What is Dried Fruit?

Dried fruit is fresh fruit from which the original water content has been removed through various drying methods. Fruit can be dried naturally, by the sun, or by specialized driers or dehydrators. As the fruit dries, water evaporates, shrinking the fruit in size, and leaving a smaller piece of fruit that is rich in carbohydrates, sugar, and fiber. Popular forms of dried fruit include raisins (dried grapes), dates, apricots, and prunes (dried plums). Cranberries, cherries, berries, pineapple, and mango are also common.

Dried Fruit vs. Fresh Fruit

Compared to fresh fruit, gram per gram, dried fruit is lower in water content, higher in calories, higher in sugar, higher in carbohydrates, and higher in fiber. Here is a comparison of fresh fruit vs. dried fruit. (1)(2)

Nutrition per 100 grams	Grapes	Raisins
Calories	69 calories	299 calories
Protein	0.7 grams	3.1 grams
Fat	0.2 grams	0.5 grams
Carbohydrate	18.1 grams	79.2 grams
Fiber	0.9 grams	3.7 grams
Sugar	15.5 grams	59.2 grams

Benefits of Dried Fruit

Source of Fibre: Much like fresh fruit, dried fruit is a good source of fiber. The reduced level of water in dried fruit allows it to provide, on average, 3.5 times the amount of fiber than fresh fruit, when compared gram per gram. (3) Thanks to their high concentrations of fiber, dried fruits, especially prunes, have been shown to support GI regularity and are commonly suggested as a tool for constipation thanks to their natural laxative effects. Per 1/4 cup, dates, figs, prunes, and raisins provide 8.0 grams, 3.7 grams, 3.1 grams, and 2.5 grams of fiber respectively. (4)

Source of Micronutrients: Dried fruit is a natural source of vitamins, minerals, and antioxidants. Although some of the water-soluble vitamins, specifically vitamin C, are lost as water is lost, dried fruit remains a good source of other micronutrients. For instance, prunes, raisins, and apricots contain iron, while peaches and apricots are a food source of pre-formed vitamin A known as beta-carotene. (5)

Efficient Source of Energy: Although this could be seen as a drawback, the high concentration of simple carbohydrates in dried fruit makes them a good source of quick-release sugar and an efficient source of energy. While this is certainly not required at all times, as part of a pre-workout snack, intra-workout nutrition source of fuel, or post-workout recovery carbohydrate, dried fruit is a great source of energy.

Convenient and Long Lasting: The loss of water in dried fruit helps to extend its shelf life by months, if not years in some cases. Dried fruit can be stored in the pantry or frozen for longer periods of time than fresh fruit. Not to mention, it’s also convenient and easily transportable in various storage and weather conditions.

Drawbacks of Dried Fruit

Concentrated in Sugar: While this is not inherently a bad thing (see above for benefit of being concentrated in carbohydrates), it’s important to remember that dried is more concentrated in natural sugar than fresh fruit. The loss of water in dried fruit increases the concentration of sugar per gram and, therefore, it provides more carbohydrates, sugar, and calories per serving. It is for this reason that the suggested portion size of dried fruit is typically much smaller than that of fresh fruit.

May Contain Additives: Depending on the type and brand, some versions of dried fruit may contain added sugars and vegetable oils. For this reason, it is important to read the ingredients to ensure that you know exactly what you are buying. Whenever possible, opt for versions with no or limited added sugar, and without added vegetable oils.

So, Is Dried Fruit Healthy?

In short, yes, dried fruit is healthy. Dried fruit is a natural source of carbohydrates, fiber, vitamins, and minerals, as well as antioxidants. Although it is more concentrated in natural sugars than fresh fruit, it is still incredibly nutrient-dense and can be included in a healthy diet.

The Bottom Line

Dried fruit is a good source of fiber, vitamins, minerals, and antioxidants. Because dried fruit is more concentrated in sugar and calories than fresh fruit, it is important to be mindful of portion size. Some brands may contain added sugar, syrups, and oils, so be sure to read the ingredients when shopping for dried fruit.

You’ve likely heard of macronutrients; the carbohydrates, proteins, and fats found in food, but what about micronutrients? From vitamins to minerals and everything in between, here is a breakdown of micronutrients; the different types, functions, benefits, and sources.

What Are Micronutrients?

All food contains macronutrients and micronutrients; they are the primary elements of nutrition and our bodies require them every day. The term micronutrient refers specifically to vitamins and minerals; a smaller category of nutrients that do not contain calories and are required in smaller amounts than macronutrients. Vitamins and minerals are vital to healthy development, disease prevention, and overall wellbeing.

Nutrients can be divided into two primary categories: macronutrients and micronutrients. Macronutrients (carbohydrates, protein, and fat) are the primary nutrients in our diet and supply the body with energy via calories, while micronutrients (vitamins and minerals) are essential nutrients that play a wide variety of roles in metabolic processes in the human body. Micronutrients are equally important as macronutrients but are required in much smaller amounts, hence the terms micro (small) and macro (large) nutrients.

Types of Micronutrients

There are two primary types of micronutrients; vitamins and minerals, each of which includes various formats.

Vitamins

Vitamins are organic substances produced by plants and animals and are required for cell function, growth, metabolism, and development. There are two categories of vitamins: fat-soluble and water-soluble.

• Fat-Soluble Vitamins: Fat-soluble vitamins include vitamins A, D, E, and K. These vitamins are typically present in sources of fat and are more easily digested, assimilated, and absorbed in the presence of fat. Fat-soluble vitamins are stored in the liver and fatty tissues for future use and the reserves of these vitamins will remain in the body for extended periods of time, days, and sometimes months.
• Water-Soluble Vitamins: Water-soluble vitamins include the B vitamins and vitamin C. These vitamins are called water-soluble vitamins because they are dissolved in water and, therefore, do not stay or cannot be stored by the body. Because they are excreted through urine when consumed in excess, regular consumption of water-soluble vitamins is vital.

Minerals

Minerals are chemical elements found in soil and water and are not produced by living organisms. Unlike vitamins, minerals are not easily destroyed by the elements and are transported by soil and water into plants and animals. Minerals are also classified by macro and micro terms: macrominerals are required in amounts greater than 100 mg per day, while microminerals are those nutrients required in amounts less than 100 mg per day. (1)

• Macrominerals: Macrominerals include calcium, phosphorus, magnesium, sodium, chloride, potassium, and sulfur. These minerals are required in larger amounts and perform a number of very specific roles in the body.
• Microminerals: Also known as trace minerals, microminerals include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, and molybdenum. Although still essential to the human body, microminerals are required in smaller amounts than macrominerals.

Functions and Benefits of Micronutrients

Because the human body cannot obtain or create micronutrients on its own, they must be obtained through our diet. Each micronutrient plays a different role in the human body, all of which are important and essential. Consuming adequate amounts of vitamins and minerals is vital for optimal health and preventing disease. Deficiencies in vitamins and minerals have been linked to a number of chronic health conditions. (2)

Sources of Micronutrients

Fortunately, vitamins and minerals can be found in a wide variety of food sources and adequate consumption of whole food and macronutrients can help to support overall micronutrient intake. Primary food sources of micronutrients include (3)(4).

Vitamin A: Retinol from animal sources: fortified milk, cheese, cream, butter, fortified margarine, eggs, liver; Beta-carotene from plant sources: leafy dark green vegetables, dark orange fruits (apricots, cantaloupe), and vegetables (carrots, winter squash, sweet potatoes, pumpkin)

Vitamin D: Egg yolk, liver, fatty fish, milk, sunlight

Vitamin E: Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables, wheat germ, whole-grain products, liver, egg yolks, nuts, seeds

Vitamin K: Leafy green vegetables such as kale, collard greens, and spinach, green vegetables such as broccoli, brussel sprouts, and asparagus; also produced in the intestinal tract by bacteria

B Vitamins: Meat, organ meats, fish, eggs, milk, whole grains, generally widespread in foods

Calcium: Milk and milk products; canned fish with bones (salmon, sardines), fortified tofu and fortified soy milk, greens (broccoli, mustard greens), legumes

Phosphorus: Meat, fish, poultry, eggs, milk

Magnesium: Nuts, seeds, legumes; leafy, green vegetables, seafood, dark chocolate, artichokes

Sodium: Salt, soy sauce, small amounts in milk, breads, vegetables, unprocessed meats

Chloride: Seaweed, salt, celery, soy sauce

Potassium: Meats, milk, fresh fruits and vegetables, whole grains, legumes

Sulfur: Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts

Iron: Organ meats, red meats, fish, poultry, shellfish (especially clams), egg yolks, legumes, dark leafy greens

Zinc: Meats, fish, poultry, leavened whole grains, vegetables

Iodine: Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products

Selenium: Meats, seafood, grains

Copper: Legumes, nuts, seeds, whole grains, organ meats, drinking water

Manganese: Widespread in foods, especially plant foods, almonds, cashews, black beans

Fluoride: Fish, crab, tap water, fruit juice, tea

Chromium: Liver, brewer’s yeast, whole grains, nuts, cheeses

Molybdenum: Legumes, grains, leafy greens, milk, liver

Supplementing Micronutrients

The safest and most natural way to get micronutrients is through food sources, however, some individuals, especially those with nutrient deficiencies or underlying health conditions, can benefit from micronutrient supplementation. The supplementation of specific dosages of vitamins and minerals can help to support specific health conditions, stages of life (i.e. pregnancy or menopause), or personal health goals. If you are concerned you are not getting adequate nutrients through food, it is best to speak with a doctor, dietician, or registered health professional that specialized in this area.