Is Dried Fruit Healthy To Eat?

Dried fruit is sweet, chewy and delicious. It's also a concentrated source of vitamins, minerals, antioxidants and fiber. The drying process also concentrates calories, so limit your portion size. Dried fruit is sweet enough as is; be sure to read labels and avoid fruit with added sugar, and also pass up unhealthy fried banana chips.

Rich Source of Antioxidants

Fresh and dried fruit contains phenol antioxidants, compounds that protect cells from damage. A diet high in fruits has been shown to reduce risks of heart disease and cancer, and phenol antioxidants are partially responsible for this effect, according to an article in "Journal of the American College of Nutrition" by Joe A Vinson, PhD and colleagues. Figs, dates and dried plums, or prunes, have the highest amount of antioxidants, according to the authors, and the quality of those antioxidants is equal in fresh and dried fruit.

Calorie Comparison to Fresh Fruit

If you're watching your weight, limit the amount of dried fruit you eat. Even though it's healthy, it's high in calories compared with fresh fruit. A cup of fresh blueberries has just 84 calories, but a cup of dried blueberries has 600 calories. Three fresh apricots contain 50 calories, while six dried pieces total 90 calories. Twenty-seven dried cherries contain 160 calories, whereas the same amount of fresh cherries contain less -- 106 calories -- and are more filling. Fresh fruit satisfies hunger longer -- and with less calories -- due to the higher water content.

Nutrients

Eat a variety of dried fruit to get the benefits of different nutrients. Dried apricots are the highest in potassium and sodium. Dried bananas are richest in magnesium. Most dried fruit is high in fiber, but figs take the lead with 5 g per 1/4 cup -- 20 percent of the recommended daily intake of 25 g. Figs and apricots are tied for first place as all-around most nutritious dried fruits. Dried fruit is not a good source of vitamin C, because most is lost due to the heat used during the drying process.

Ways to Add Dried Fuit to Your Diet

Make your own healthy trail mix by combining dried fruit with nuts; you'll have a portable snack that also contains healthy fats and protein. Sprinkle dried fruit on salads, oatmeal, cold cereal and yogurt. Add it to bread, pancake and muffin recipes. Dried fruit can help you reach the recommended daily amount of 2 cups per day, according to the American Dietetic Association. A 1/2 cup of dried fruit is considered equal to a cup of fresh fruit.