Pros and Cons of Dried Fruit:
Smart Snacking or Sugar Trap?

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Susan Gast | Author and blogger at Bored Boomers, Beesville Books, A New Sober You and Easy Food Dehydrating

Let’s dive into the pros and cons of dried fruit so you can make smart choices about which fruits to dehydrate at home—or pick off the grocery store shelf.

happy hiker with a bowl of trail mix

Dried fruit is a favorite snack for hikers, travelers, and anyone looking for a quick burst of natural sweetness and energy. The question is, is it truly a healthy choice, or does the concentrated sugar make it a no-no?

Burning Questions About Dried Fruit—Answered!

Is dried fruit healthy?

Yes—when eaten in moderation. Dried fruit is loaded with fiber, antioxidants, and essential nutrients, making it a great way to boost your diet.

But here's the catch: since the dehydration process removes water, it concentrates both nutrients and sugar. That means you’re getting more vitamins and minerals per bite, but also a higher dose of sugar and calories than fresh fruit.

The key is balance—pair dried fruit with protein or healthy fats to help prevent blood sugar spikes.

Is dried fruit gluten-free?

Absolutely! Since gluten is a protein found in wheat, barley, and rye, dried fruit—being purely fruit—is naturally gluten-free.

However, store-bought varieties may contain hidden gluten if they’ve been processed with additives like oat flour, malt vinegar, or cereal extracts. Always check the label if you have gluten sensitivities.

Can dried fruit cause gas?

Yes—especially if you overdo it! The high fiber content of dried fruit is great for digestion, but can also lead to bloating and intestinal discomfort.

Plus, some dried fruits contain sorbitol which is a natural sugar alcohol that acts as a laxative. Other dried fruits are treated with sulfur dioxide, which can cause an upset stomach in some folks. To lessen the side effects, drink plenty of water and watch how much you eat!

What is FODMAP, and why does it matter?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—a group of short-chain carbohydrates that some people struggle to digest and are not easy to pronounce!

Foods that are high in FODMAPs, like apples, beans, garlic, onions, and some dried fruits, can lead to gas and bloating.

Dried Fruit 101: What It Is & Why It’s Different from Fresh

Dried fruit is exactly what it sounds like—fresh fruit with the water removed when we dehydrate it. Dehydration can be done naturally by sun-drying or by using a food dehydrator like the ones I have from Nesco, Excalibur, or Elite Gourmet.

Bear in mind that when the water is gone after drying, the sugar content becomes more concentrated. So when comparing an ounce of fresh fruit to an ounce of dried fruit, the dried version will have way more sugar and calories per bite. Watch the amount you eat!

Dried Fruit’s Secret Superpower: The Antioxidants You Need!

Even though dried fruit is naturally sweet, it contains antioxidants, particularly polyphenols. These plant compounds help fight off free radicals, reduce inflammation, and support your heart's health.

happy antioxidants

For example, dates and prunes are famous for their digestive benefits as we all know, and raisins contain compounds that can promote better circulation.

Candied Oranges - a no-no

Dried Fruit vs. Candied Fruit: The Sugar Shock You Didn’t Expect!

Many people assume that dried fruit and candied fruit are the same but they're not. Dried fruit is simply dehydrated and keeps its natural sweetness. Candied fruit, on the other hand, is soaked in sugar syrup before being dried—essentially loading it with sugar...

If you’re watching your sugar intake, stick to unsweetened dried fruit and stay away from candied versions. (My dad used to love candied fruit—but knowing what I know now, we steer clear!)

The Pros and Cons of Dried Fruit Consumption

The Truth About Dried Fruit: The Good, the Bad & the Sugary

The Pros of Dried Fruit:

✅ Easy to carry & store – A lightweight snack that’s perfect for on-the-go munching.
✅ Packed with fiber & nutrients – Supports digestion.
✅ A natural energy booster – The natural sugars provide a quick energy hit.

The Cons of Dried Fruit:

❌ High in sugar & calories – Easy to overeat, which leads to weight gain.
❌ Can spike blood sugar levels – A concern for diabetics and those on low-carb diets.
❌ Needs proper storage – If not stored right, it can develop mold or lose nutrients.

Diabetics, Beware! How to Enjoy Dried Fruit Without the Sugar Spikes

For diabetics, dried fruit can be tricky. To keep things in check:

  • Choose unsweetened dried fruit with no added sugars or artificial sweeteners.
  • Stick to small portions. 1–2 tablespoons of dried fruits eaten with protein or healthy fats can slow down sugar absorption.
  • Avoid high-sugar options—skip sweetened cranberries, mangoes, and banana chips.
  • Stay hydrated—drinking plenty of water helps balance blood sugar levels.

Blood Sugar Check 101: Are You Eating Too Much Dried Fruit?

Test your blood sugar levels 1-2 hours after eating dried fruit to see your individual tolerance levels.

Check out this BGM101 Blood Glucose Monitor Kit at Amazon.com*

Overall, unsweetened dried fruits eaten in very small portions can fit into a diabetic diet - again, in moderation.

Pay attention to your portion sizes. Consult a registered dietician who can help identify the best portion sizes and options for you if you're uncertain of how much is too much for your height and weight.

As an Amazon Associate, I earn commission from qualifying purchases. The price you pay does not increase.  Read disclosure here.


DIY Trail Mix: It's the Perfect Blend of Crunch, Sweetness & Energy!

Try this simple trail mix recipe that combines the best of dried fruit and nuts for energy, protein, and flavor.

Trail Mix in a bowl - recipe below

Ingredients:

  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1 cup raw pepitas (pumpkin seeds)
  • 1⁄2 cup unsweetened dried cranberries
  • 1⁄2 cup unsweetened dried cherries
  • 1⁄2 cup raisins
  • 1⁄4 cup dark chocolate chips (optional: Stevia-sweetened 55% cocoa)

Lily's Dark Chocolate No Sugar Added Baking Chips, 9 oz. Bags, 3-count
Lily's Dark Chocolate No Sugar Added Baking Chips, 9 oz. Bags, 3-count

Reduce SUGAR even more with these Lily's Dark Choc baking chips with Stevia.

I eat 'em all the time... (well, not ALL the time! ... You know what I mean!)

As an Amazon Associate, I earn commission from qualifying purchases. The price you pay does not increase.  Read disclosure here.


Instructions:

  1. Mix together the almonds, cashews, and pepitas in a bowl.
  2. Add in the dried cranberries, cherries, and raisins.
  3. Mix in dark chocolate chips, if desired. (If desired? Ha!)
  4. Store trail mix in an airtight container.
  5. Enjoy 1⁄4 cup-size servings (in small bags or containers) for hiking, work snacks, or for on-the-go energy.

Looking for a twist? Try adding dried coconut, walnuts, sunflower seeds, or dried mango. Just remember to keep portions in check—even healthy snacks can add up!


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