Stephanie Kay Nutrition

Stephanie Kay Nutrition

Real Food for Real Life

  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • Dinner
  • Breakfast
  • Meal Prep
  • Nutrition Tips
  • facebook
  • instagram
  • pinterest
  • youtube
Home | Nutrition | Dried Fruit vs. Fresh Fruit: Which is Healthier?

Dried Fruit vs. Fresh Fruit: Which is Healthier?

Published on December 3, 2024 by Stephanie Kay

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.

Small white bowl of dried apple slices in a on a white wood table with fresh apple in the background.

Table of contents

  • What’s the difference between fresh fruit and dried fruit?
  • Dried Fruit vs. Fresh Fruit: Nutrition
    • Calories
    • Carbohydrates
    • Sugar
    • Fiber
    • Protein
    • Fat
    • Water
    • Vitamins and Minerals
  • Pros and Cons of Dried Fruit
  • Pros and Cons of Fresh Fruit
  • So, is dried fruit as good as 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.

Infographic on the nutrition comparison of dried fruit vs. fresh fruit including grapes, raisins, apple, dried apple, cherries, dried cherries, mango, and dried mango.

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).

FruitCaloriesCarbohydratesSugarFiberWater
Grapes86 cal20.2 grams17.3 grams0.9 grams78.2 grams
Raisins296 cal78.5 grams65.7 grams6.8 grams16.6 grams
Apple63 cal15.2 grams11.7 grams2.1 grams84.2 grams
Dried Apple243 cal65.9 grams57.2 grams8.7 grams31.8 grams
Cherries71 cal16.2 grams13.9 grams1.6 grams82.2 grams
Dried Cherries333 cal80.4 grams67.2 grams2.5 grams16.6 grams
Mango78 cal17.4 grams11.1 grams1.3 grams80.8 grams
Dried Mango319 cal78.6 grams66.3 grams2.4 grams16.6 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.

The Bottom Line

Fresh fruit is picked fruit in its natural state, while dried fruit is fruit that has been processed to remove all of its original water content. Both dried fruits and fresh fruits are great sources of fiber, vitamins, and minerals. While fresh fruit contains more water and dried fruit contains more fiber, they both provide numerous health benefits and should be included in a healthy diet.

Close up of a bowl of butternut squash turkey chili with sliced avocado, sour cream, shredded cheese, cilantro, and green onion on top with a spoon and a side of tortilla chips.
Butternut Squash Turkey Chili PREVIOUS
Butternut Squash, Kale, and White Bean Soup NEXT
White bowl of butternut squash, kale, and white bean soup with a spoon with a side of crusty bread, parmesan cheese, and parsley.

Learn How To Make A Balanced Meal!

Grab a copy of my balanced meal formula guide and learn to make well-balanced meals for breakfast, lunch, and dinner.

    Leave a Review Cancel reply

    Your email address will not be published. Required fields are marked *

    Stephanie Kay Nutrition

    Hey, I’m Stephanie

    – AKA RED –

    I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

    Get to Know Me

    Want A 7-Day Meal Plan?

    Download my free 7-day meal plan, complete with a grocery list, for a week’s worth of easy healthy recipes that make real food work for real life.

      • facebook
      • instagram
      • pinterest

      Shop My Cookbooks

      My eCookbooks are filled with quick and easy real food recipes to help make eating well a breeze so you can crush your goals.

      Learn More

      Recipes

      • Dinner
      • Breakfast
      • Meal Prep
      • Snacks

      Nutrition

      • FAQs
      • Tips
      • This vs. That
      • Weight Loss

      Connect

      • Instagram
      • Youtube
      • About
      • Cookbooks

      About Stephanie

      I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

      Learn More

      Site Credits
      2023 © Stephanie Kay Nutrition | Privacy Policy
      To Top