Dried Fruit vs. Fresh Fruit: Which is Healthier?

Fruit is a great source of fiber and nutrients, but is dried fruit as good for you as fresh fruit? Here is a nutrition comparison of dried fruit vs. fresh fruit.

What’s the difference between fresh fruit and dried fruit?

Fresh fruit is any form of fruit that has been picked, remains in its natural state, and has not been processed by methods such as freezing, canning, drying, or pickling. Dried fruit is a form of fresh fruit that has been processed to remove all of its natural water.

Fruit can be dried through a variety of methods, including sun drying, oven drying, freeze drying, vacuum drying, or with a dehydrator. Sundried fruit, freeze-dried fruit, and dehydrated fruit are all forms of dried fruit. Here are some examples of types of fresh fruits vs. dried fruits:

• Grapes vs. Raisins
• Apple vs. Dried Apple
• Mango vs. Dried Mango
• Apricots vs. Dried Apricots
• Cherries vs. Dried Cherries
• Cranberries vs. Dried Cranberries

Both fresh fruits and dried fruits provide numerous health benefits, including being a great source of calories, natural sugars, fiber, vitamins, and minerals, however, their exact quantities and benefits vary slightly.

Dried Fruit vs. Fresh Fruit: Nutrition

Here is a nutrition comparison of dried fruit vs. fresh fruit using grapes, raisins, fresh apples, dried apples, cherries, dried cherries, mango, and dried mango (1, 2, 3, 4, 5, 6, 7, 8).

Fruit	Calories	Carbohydrates	Sugar	Fiber	Water
Grapes	86 cal	20.2 grams	17.3 grams	0.9 grams	78.2 grams
Raisins	296 cal	78.5 grams	65.7 grams	6.8 grams	16.6 grams
Apple	63 cal	15.2 grams	11.7 grams	2.1 grams	84.2 grams
Dried Apple	243 cal	65.9 grams	57.2 grams	8.7 grams	31.8 grams
Cherries	71 cal	16.2 grams	13.9 grams	1.6 grams	82.2 grams
Dried Cherries	333 cal	80.4 grams	67.2 grams	2.5 grams	16.6 grams
Mango	78 cal	17.4 grams	11.1 grams	1.3 grams	80.8 grams
Dried Mango	319 cal	78.6 grams	66.3 grams	2.4 grams	16.6 grams

Calories

Dried fruit is more calorie-dense than fresh fruit. Compared gram per gram, dried fruit contains more calories than fresh fruit as the drying process removes water and, therefore, concentrates its calorie content. A 100-gram serving of grapes contains 86 calories, while a 100-gram serving of raisins contains 296 calories.

Carbohydrates

Dried fruit contains more carbohydrates than fresh fruit due to the lack of water. A 100-gram serving of fresh apple contains 15.2 grams of carbohydrate, while a 100-gram serving of dried apple contains 65.9 grams of carbohydrate.

Sugar

Dried fruit contains more sugar than fresh fruit. The drying process removes water and concentrates the natural sugars found in fresh fruit making their dried counterparts higher in sugar per serving. Moreover, some manufacturers may include added sugars in their dried fruit to enhance their sweetness. A 100-gram serving of fresh mango contains 11.1 grams of sugar, while a 100-gram serving of dried mango contains 66.3 grams of sugar.

Fiber

Most dried fruit contains slightly more dietary fiber than fresh fruit. While both fresh and dried fruit are great sources of fiber, dried fruit contains slightly more fiber per serving due to the lack of water. A 100-gram serving of fresh cherries contains 1.6 grams of fiber, while a 100-gram serving of dried cherries contains 2.5 grams of fiber.

Protein

Neither dried fruit nor fresh fruit contain significant amounts of protein.

Fat

While neither dried fruit nor fresh fruit are significant sources of fat, some brands may add vegetable oil to dried fruit to prevent them from clumping, which can increase their fat content. It is best to read the ingredients label to determine whether a brand of dried fruit contains added oil.

Water

Fresh fruit contains far more water than dried fruit as it is removed during the drying process. In fact, fresh fruits are primarily sources of water and are, therefore, considered some of the most hydrating foods. Per 100-gram serving, grapes contain 78.2 grams of water, apples contain 84.2 grams of water, cherries contain 82.2 grams of water, and mango contains 80.8 grams of water.

Vitamins and Minerals

Dried fruit contains slightly more vitamins and minerals than fresh fruit. While both dried and fresh fruit are great sources of micronutrients, certain vitamins and minerals, such as potassium and folate, are more concentrated in dried fruit. However, certain water-soluble vitamins, such as vitamin C, are lost in the drying process and are, therefore, more concentrated in fresh fruit.

Pros and Cons of Dried Fruit

While both fresh and dried fruit have numerous health benefits, as they are great sources of fiber, vitamins, and minerals, they do have some varying benefits and drawbacks. Here is a comparison of the pros and cons of eating dried fruit.

Here is a list of the benefits of dried fruit:

• Longer Shelf Life: Dried fruit is more shelf stable than fresh fruit as the drying process removes all water, which prevents the growth of bacteria. Dried fruits will last for up to 6 months if stored properly in a cool, dry, and dark place.
• Higher Fiber Content: When compared gram per gram, dried fruit contains slightly more fiber than fresh fruit, however, both are great sources of dietary fiber and can support gut health.

Here is a list of the drawbacks of dried fruit:

• Higher Calorie Content: The lack of water in dried fruit concentrates its energy making it much higher in calories, when compared gram per gram to fresh fruit.
• Higher Sugar Content: The drying process concentrates the natural sugars in dried fruit making it higher in sugar than fresh fruit, when compared gram per gram.
• May Contain Added Sugars: Some brands of dried fruit contain added sugars, which should be limited to less than 10% of your total daily calories (9).
• Smaller Portion Size: Due to low water content and concentration of calories and sugars, dried fruit is considered a low-volume food and, therefore, has a much smaller recommended portion size compared to fresh fruit.

Pros and Cons of Fresh Fruit

Here is a comparison of the pros and cons of eating fresh fruit.

Here is a list of the benefits of fresh fruit:

• Higher Water Content: Fresh fruit has a very high water content and certain fruits are as much as 75–95% water. The higher water content of fresh fruit makes it incredibly hydrating.
• Higher in Vitamin C: Fresh fruit contains more vitamin C than dried fruit as it is a water-soluble vitamin.
• Lower Glycemic Index: Fresh fruit has a lower glycemic index than dried fruit, as the sugar content is less concentrated, which can mitigate blood sugar spikes and help to balance blood sugar.
• No Added Ingredients: Fresh fruit is a whole food and contains no added ingredients, oils, or sugars.
• Larger Portion Size: The high water content of fresh fruit makes it a high-volume food, which allows for larger portion sizes and makes it some of the most filling foods. This is particularly helpful for individuals looking to create a calorie deficit for weight loss.

Here is a list of the drawbacks of fresh fruit:

• Perishable: Like other fresh produce, fresh fruit is more susceptible to spoilage and, therefore, has a shorter shelf life than dried fruit.
• Lower Fiber Content: While fresh fruit is a great source of dietary fiber, it contains slightly less fiber than dried fruit when compared gram per gram.

So, is dried fruit as good as fresh fruit?

Yes, dried fruit is as nutritious as fresh fruit and, in some cases, contains more nutrients than its fresh counterparts. While the lack of water in dried fruit makes it more concentrated in calories and sugars, it also makes it more concentrated in fiber, vitamins, and minerals. When opting for dried fruit as part of a healthy snack or meal, it is important to be mindful of the serving size, as the recommended portion size for dried fruits is smaller than that of fresh fruits.