What's the Healthiest Dried Fruit?

The Short Answer

The healthiest dried fruits are prunes, unsulfured apricots, and figs. These fruits are incredibly nutrient-dense, high in fiber, and naturally sweet enough that manufacturers rarely add sugar to them.

But the dried fruit aisle is a minefield. Many popular options—especially cranberries, cherries, and mangoes—are coated in cane sugar, treated with chemical preservatives, and tossed in seed oil to keep them from sticking together. If a dried fruit has more than one ingredient on the label, you should probably put it back.

Why This Matters

Dried fruit is simply fruit with the water removed. This concentrates both the nutrients and the sugar. Because the water is gone, it's easy to eat the sugar equivalent of three fresh mangoes in just a few handfuls. Fresh Vs Dried Fruit

To make matters worse, mass-market brands treat dried fruit like candy. Cranberries are naturally very tart, so brands mask the sourness with heavy doses of cane sugar. A standard 1/4-cup serving of original Ocean Spray Craisins contains an astonishing 29 grams of sugar—that's more than a Snickers bar. Is Craisins Healthy

The processing methods also introduce hidden toxins. Many bright, colorful dried fruits are preserved using sulfur dioxide. This chemical prevents browning and extends shelf life, but it can trigger asthma attacks and respiratory issues in sensitive individuals. Sulfites In Dried Fruit

What's Actually In Dried Fruit

When you buy cheap, conventional dried fruit, you aren't just getting fruit. Here is what's lurking in the bag:

• Added Sugar — Used to sweeten tart fruits like cranberries and cherries. Often listed as cane sugar, corn syrup, or fruit juice concentrate. Dried Fruit No Sugar Added
• Sulfur Dioxide (Sulfites) — A chemical preservative used to keep fruits like apricots bright orange instead of turning their natural brown color.
• Sunflower Oil — Frequently used as a "processing aid" on sticky fruits like cranberries and raisins to prevent them from clumping together in the bag.
• Artificial Colors — Sometimes added to generic dried fruit mixes or candied fruits to make them look more appetizing.

What to Look For

Green Flags:

• Single-Ingredient Labels — The only ingredient should be the fruit itself.
• Ugly Fruit — Real, unsulfured dried apricots are dark brown and shriveled, not neon orange.
• Organic Certification — Ensures the fruit was grown without synthetic pesticides and prohibits the use of sulfites.

Red Flags:

• "Sweetened" or "Juice Infused" — Code words for added sugar, even if it's "natural" apple juice concentrate.
• Bright, Unnatural Colors — A guarantee that sulfur dioxide was used as a preservative.
• Seed Oils — Any mention of sunflower, safflower, or canola oil on the ingredient list.

The Best Options

If you want the health benefits of dried fruit without the chemical additives, stick to these clean brands. Is Dried Fruit Healthy

The Bottom Line

1. Check the ingredients. The best dried fruit has exactly one ingredient: the fruit. If you see sugar, juice concentrate, or oils, put it back.

2. Embrace the brown. If your dried apricots or peaches are bright orange, you are eating sulfites. Look for unsulfured, dark brown fruit instead.

3. Watch your portions. Even clean, single-ingredient dried fruit is packed with natural sugar. Treat it like a concentrated energy source, not a mindless TV snack.

FAQ

Are Craisins a healthy snack?

No, Craisins are more like candy than fruit. A single serving contains 29 grams of sugar, mostly from added cane sugar, and they are processed with refined sunflower oil to prevent sticking. Is Craisins Healthy

Why are my organic dried apricots dark brown?

Because they aren't treated with chemical preservatives. Conventional apricots are soaked in sulfur dioxide to keep them bright orange. Brown apricots are a sign of a clean, unsulfured product. Sulfites In Dried Fruit

Is freeze-dried fruit better than dried fruit?

It depends on your goals, but freeze-dried is often cleaner. The freeze-drying process removes water without heat, preserving more heat-sensitive vitamins like Vitamin C, and freeze-dried fruits rarely need added oils to prevent clumping. Freeze Dried Vs Dried

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