Is Dried Fruit Healthy for Weight Loss?

Dried fruit is often recommended as an alternative snack or dessert for those on a weight loss plan. Not only tasty, dried fruit also has various health properties by containing a good source of fiber and vitamins. When you have a craving for something sweet, is dried fruit one of the best choices you can make?

Benefits of Dried Fruit

Dried fruit is basically fruit, with all the water removed and the sugar retained. Whilst the drying process causes the sugariness of fruit to be concentrated, it also makes the nutrients more concentrated. Many types of dried fruit are revered for their antioxidant powers, such as dried blueberries and cranberries, which contain far more antioxidant power than their fresh fruit counterparts.

The antioxidants contained in dried fruit are attributed with helping battle a variety of ailments and conditions, from protection against gum disease and cavities (raisins) to aiding anti-ageing (cherries). Dried fruit is accessible in every supermarket and is reasonably priced, and it is also easy to incorporate into a healthy diet.

Dried Fruit and Weight Loss

The fiber and concentration of natural sugars contained in dried fruit can have a limiting effect on your appetite. Dried fruit often helps to stop the sugar cravings you may encounter when you’re on a weight loss plan. However, we must bear in mind that dried fruit will not actually fill us up as much as fresh fruit does, so it may not be the best choice between the two if you want to feel satiated.

Even though dried fruit is more convenient than fresh fruit, it can be counteractive to weight loss goals if you’re not careful. Let’s look at what you can consume for 100 calories in terms of fresh fruit: one whole apple and one whole apricot; whereas, for 100 calories in dried fruit, we would only get around 1 tbsp. of raisins. It is pretty clear which would be more satisfying and keep you going until your next meal.

Will Dried Fruit Impede Weight Loss?

Dried fruit contains many great nutrients that can help us to maintain a healthy diet whilst achieving our weight loss goals, that it should not be completely disregarded. Making a trail mix with nuts, seeds and some dried fruit is often a great way to keep hunger at bay when dieting, and it is also easy to prepare and keep with you during your day. Another way is to incorporate it into healthy meals such as salad and oatmeal by sprinkling a little on as a topping.

So, if you don’t have any fresh fruit around, the next best choice would be dried fruit even if the caloric content is higher. But, it is a much better replacement than candy if you’re in the mood for something sweet. Just make sure when you consume it to do so in moderation in order to have a well-balanced and healthy diet.


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  • Robert Hale

    P-shaw! What is your source and justification of THIS claim: “Many types of dried fruit … contain far more antioxidant power than their fresh fruit counterparts.”
    One fresh pear = one dried pear in every way, except the water.

  • simon watson

    Well, I at least thought that it was a great post indeed. Although, the previous question now has me thinking lol.