Dried fruit is high in fiber and low in fat. The moisture is removed from the fruit, which allows for a longer shelf life, but also makes them higher in sugar and more calorically dense than fresh fruit. The removal of the moisture also cuts the serving size in half, ¼ cup instead of ½ cup. While the higher sugar content of dried fruit is mostly from natural sugar, some fruits may have added sugar. Check the ingredient label if sugar source is an issue for you.
Fructose
Fructose is a natural carbohydrate found in fruit. It is a monosaccharide, a simple sugar, which provides 4 calories per gram. Fructose is absorbed and metabolized by the liver. Fructose per gram of fruit will increase as the moisture is removed during the drying process. For example, grapes have 8.13 grams of fructose per 100 g of grapes, while raisins provide 29.68 g of fructose per 100 g. But that's only 10.76 g for a ¼-cup serving.
Glucose
Glucose is also a monosaccharide found naturally in fruit. Like all carbohydrates, it provides 4 calories per gram. Glucose is the main fuel source for the body and is required to function properly. Raisins provide 27.75 g of glucose per 100 g. However, a ¼-cup serving has only 10.06 g.
Added Sugar
Some fruits are so tart, such as cranberries, that sugar is added to make them more palatable. Check the ingredients label to determine whether any extra sugar is in the product. Adding sugar does increase the calories provided by the product.
Considerations
While dried fruits are higher in sugar than fresh, they can be a good source of fiber, potassium, iron and selenium, which are important for healthy digestion, muscles and blood. While dried fruit should not replace fresh fruit, it does provide a healthful replacement for other sugary snacks.
References
- American Heart Association: Sugars 101
- Columbia University: Nutrition of Dried Fruit vs. Fresh Fruit
- Food Standards Agency: Eat Well, Be Well - Fruit and Veg
- Centers for Disease Control and Prevention: Fruit of the Month - Dried Fruit
- Nutrition and Metabolism: Fructose, Insulin Resistance, and Metabolic Dyslipidemia
- American Dietetic Association: Use of Nutritive and Non-nutritive Sweeteners
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