Sweet, Sticky, and Smarter Than You Think: The Real Nutrition Story Behind Dried Fruit

Hiking season always makes dried fruit popular again. It is light, portable, and does not spoil in a backpack. But many people worry that dried fruit is “too sugary.” The reality is more nuanced. Drying fruit changes its nutrition in predictable ways. Some changes improve nutrient density. Others require awareness, especially if you monitor blood sugar or calories. Here is what current research shows.

How Drying Changes Nutrients

Fresh fruit is mostly water. Removing that water shrinks the fruit but concentrates its nutrients by weight. Minerals, fibre, and most polyphenols remain. This is why a small handful of raisins can provide the same fibre and potassium as a much larger serving of grapes.

Vitamin C behaves differently. It is sensitive to heat and oxygen. Studies on apple, apricot, and peach drying show vitamin C losses between 50 and 90 percent¹ depending on temperature and time. Vitamin C oxidation is well documented in drying research and explains why dried fruit is rarely a reliable source of this vitamin.

Polyphenols, the protective plant compounds linked to reduced inflammation and better vascular health, tend to survive drying more effectively. In some cases, they concentrate because water is removed. A study comparing figs, plums, and dates found that dried versions maintained strong antioxidant quality. In fact, some dried fruits showed polyphenol activity that outperformed isolated vitamins C and E in lab comparisons².

Not all compounds react the same way. Anthocyanins in berries are more heat-sensitive and degrade faster. This explains why dried blueberries often have lower antioxidant capacity than freeze-dried blueberries. Freeze-drying uses low pressure and low temperature, which helps retain more vitamin C and delicate plant compounds.

Sugar, Glycemic Impact, and Energy Density

If not added after drying, dried fruit does not contain more sugar. It only loses water. If one fresh apricot contains 4 grams of natural sugar, the one dried apricot still contains 4 grams. But dried fruit is compact, so it is easy to eat the equivalent of several whole fruits in a few bites.

Glycemic response is more complex. Despite the sugar concentration, many dried fruits have a moderate glycemic index. Fibre, organic acids, and polyphenols slow digestion. A controlled clinical study testing dates, apricots, raisins, and sultanas found that dried fruits had low to medium GI³. When used to replace half the carbohydrate in white bread, they reduced the GI of the meal.

This fits with research on raisins and prunes. Prunes contain sorbitol, which slows gastric emptying. Raisins consistently show lower post-meal glucose spikes than refined snacks.

Energy density, however, remains an issue. Dried fruit is calorie-dense, which is helpful during endurance activities. A small serving provides quick energy without much bulk. On a long hike, this concentrated fuel can be useful. But for people managing weight, it is easy to overconsume without noticing.

Long-term epidemiologic data on dried fruit and diabetes risk is still limited, but an emerging Mendelian randomisation analysis suggested that higher dried-fruit intake may be linked with lower type 2 diabetes risk (OR ~0.39)⁴. This does not prove cause and effect in daily life, but it signals a potentially protective pattern.

The Upside: Fibre, Micronutrients, and Protective Compounds

Fibre is one of dried fruit’s biggest advantages. Drying does not remove fibre. Soluble and insoluble fibre remain stable. Gram for gram, dried fruit delivers more fibre than fresh fruit because the water is gone. This supports digestion and helps moderate post-meal glucose responses.

Potassium, magnesium, and small amounts of iron also remain concentrated. For example, dried apricots and prunes offer meaningful potassium for muscle and nerve function. Dates and figs supply phenolic compounds that may support oxidative balance.

Evidence also links dried fruit intake with improved cardiometabolic markers. Several controlled studies on prunes have reported improvements in LDL cholesterol⁵ and reductions in oxidation markers. An early, randomized controlled trial on raisins shows modest blood pressure improvements⁶ in people with prehypertension. These are small studies, but the direction is consistently positive.

A broader review⁷ comparing fresh and dried fruits concluded that dried fruit remains rich in fibre and phenols “ounce for ounce,” despite processing losses.

More detailed chemical analyses confirm that total phenolic content often persists during drying, though changes vary by fruit type and method⁸.

Quality, Additives, and Choosing Wisely

Not all dried fruit products are equal. Some contain added sugar or glucose syrup. This boosts sweetness but changes the glycemic load. Sweetened cranberries and mangoes are common examples. Products made from whole fruit with no added sugar reflect their natural nutrition more accurately.

In dried fruits, it’s not unusual to see sulphites on the ingredient list. Sulphites preserve colour and prevent browning, especially in apricots and apples. They are generally safe but can trigger symptoms in sulphite-sensitive individuals. Organic dried fruit often skips sulphites, resulting in darker colour but similar nutrition.

Some dried fruit is lightly coated with oil to prevent sticking. This adds calories but may matter to people who avoid extra oils. Freeze-dried fruit behaves differently. It is lighter and crisp, with better vitamin C retention, but much less energy-dense. This makes it better for snacking but less useful as high-calorie fuel on long hikes.

1. Radojčin, Milivoj, et al. “Effect of Selected Drying Methods and Emerging Drying Intensification Technologies on the Quality of Dried Fruit: A Review.” Processes, vol. 9, no. 1, 2021, p. 132, https://doi.org/10.3390/pr9010132
2. Vinson, Joseph A. et al. “Phenol antioxidant quantity and quality in foods: vegetables, nuts, and fruits.” Journal of Agricultural and Food Chemistry vol. 53,10 (2005): 3984-3991. 14 Apr. 2005, https://pubmed.ncbi.nlm.nih.gov/15670984/
3. Kan, Aimee et al. “Dried fruits have a low to moderate glycemic index and glycemic load.” Nutrition & Diabetes vol. 8,1 38. 6 Nov. 2018, https://pmc.ncbi.nlm.nih.gov/articles/PMC6288147/
4. Xiao, Yuwei et al. “Causal associations between dried fruit intake and cardiometabolic diseases: a Mendelian randomization study.” Nutrition & Metabolism vol. 21 18. 2024, https://doi.org/10.1186/s12986-024-00813-z
5. Askarpour, Moein et al. “Plum supplementation and lipid profile: a systematic review and meta-analysis of randomised controlled trials.” Journal of nutritional science vol. 12 e6. 16 Jan. 2023, https://doi.org/10.1017/jns.2022.101
6. Anderson, James W et al. “Raisins compared with other snack effects on glycemia and blood pressure: a randomized, controlled trial.” Postgraduate medicine vol. 126,1 (2014): 37-43. https://doi.org/10.3810/pgm.2014.01.2723
7. DiBenedetto, Amanda. “Dried Fruit vs. Fresh Fruit: Which Is Healthier?” EatingWell. 2024, https://www.eatingwell.com/article/8024126/dried-vs-fresh-fruit/
8. Dewanto, Veronica et al. “Effect of drying methods on antioxidant capacity and quality of fruits and vegetables.” International Journal of Food Properties vol. 18, no. 8, 2015, pp. 1648–1660, https://doi.org/10.1080/19476337.2015.1012743