How Healthy Is Freeze-Dried Fruit?

Dried banana fruit
A small bowl of freeze-dried banana slices. (Image: mythja/iStock/Getty Images)

Freeze-dried fruit is similar to dried fruit, because it has been dehydrated, but it has a crunchy texture. The nutrients that freeze-dried fruit contains offer several health benefits, making it a good addition to a well-balanced diet. Try it on cereal or oatmeal, in trail mix or on its own. Freeze-dried fruit is available where the dried fruit is kept in most supermarkets.

Low In Calories

Some brands of freeze-dried fruit contain less than 40 calories per 10-gram serving. Other brands may differ in calorie count, but most will be reasonable. If you are trying to lose weight, low-calorie foods, including freeze-dried fruit, will satisfy your sweet tooth.

High in Fiber

Fiber is an important nutrient because it promotes regularity in your digestion and helps keep your cholesterol levels low, which reduces your risk of heart disease. Getting adequate fiber in your diet also lowers your chance of developing colon cancer. Freeze-dried fruit contains up to 2 g of fiber per 1/2 cup. Eating fiber controls your appetite and prevents you from reaching for unhealthy snacks between meals. In most cases, freeze-dried fruit is similar in fiber content to dried fruit. However, if you are trying to increase your fiber intake, eating fresh fruit could be a better option.

Antioxidants

Freeze drying fruit concentrates the antioxidants it contains, which means a bigger impact on your health. Antioxidants are compounds found in most plant foods, and they work by fighting free radical damage in your body that comes from the environment and unhealthy foods. Eating foods high in antioxidants helps your body fight illnesses that include heart disease and cancer. Just 2 tbsp. of freeze-dried black raspberries offer as many antioxidants as an entire cup of fresh ones.

Sugar

In contrast to dried fruit, freeze-dried fruit is not made with added sugar. Its natural sweetness makes it a healthy alternative to dried fruit when preparing muffins or bread. Having no added sugar means that freeze dried fruit contains fewer calories. If you have diabetes or are at risk of developing it, choosing foods that are low in sugar could protect you from health complications that often accompany the disease.

Nutrients

Freeze-dried fruit contains similar amounts of nutrients when compared with fresh fruit. Some are lost during the freeze-drying process, but you still increase your intake for vitamins A and C, iron and potassium when you eat it. These vitamins and minerals protect your immunity, help your blood stay adequately oxygenated and regulate your blood pressure. Freeze-dried fruit is lighter in weight than fresh fruit, making it a good choice to carry along on a hike or marathon.

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