Should Dried Fruit Be Considered Equivalent to Fresh?

By Margaret Badore for

When you look as a handful of raisins, you would probably never imagine that anything could be controversial about them. They’re natural, they contain no additives, they might even be organic. But are they as good for you as grapes?

The International Nut and Dried Fruit Council has put forward a paper titled “Valuable Tools to Meet Dietary Recommendations for Fruit Intake,” which argues that dried fruit is “nutritionally equivalent” to fresh, and should be treated as such in government dietary recommendations and guidelines around the world. It suggests that dried fruit is a way to close the “fruit gap,” a way to help more people meet the daily recommended intake of fruit.

On one hand, this paper is a lobbying tool, putting science and statistics at the hands of marketers to promote a product. On the other hand, it proposes a seemingly reasonable solution for over-fed yet malnourished populations. According to the 2010 Report of the Dietary Guidelines Advisory Committee, three-quarters of Americans do not eat enough fruit on a daily basis, including children ages nine to 18. According to data from the Japanese research group Nippon Data 80/90, this statistic looks no better in 20 other first-world nations. In fact, MyPlate materials already suggests that dried fruits be considered for a healthy snack.

The claim that dried fruits are “nutritionally equivalent” to fresh produce seems like a stretch. Dried fruit is a good source of fiber and other vitamins, which varies from fruit to fruit. Dried peaches and apricots are a good source of carotenoids and calcium, dried plums are high in vitamin K. However, the drying process can destroy other vitamins, such as vitamin C, which is not heat stable. “You can also lose some vitamin A and possibly B vitamins (like thiamin) and some minerals during the drying process,” Elisa Zied, MS, RD and author of Nutrition At Your Fingertips, told me.

“The main difference, beyond the fact that the water has been removed, is that all the nutrients are more concentrated,” explains Daniel D. Gallaher, PhD, a Professor at the Department of Food Science and Nutrition at the University of Minnesota.  Gallaher spoke to me on behalf of the California Dried Fruit Commission about how he supports the recommendation. “They’re more energy dense,” he added. In other words, they have more calories, and those calories come from sugar. “Removing the water also concentrates the sugar,” said Dr. Gallaher. “So, the sweetness will generally be more intense as well, that may be a factor that might cause one to over-consume if one has a sweet tooth.”

Both Gallaher and the paper point out that a serving of dried fruit will necessarily be smaller than serving of fresh fruit, and that the two should not be compared by volume or weight. Of course, a cup of raisins will have more calories than a cup of grapes. A serving of dried fruit needs to be proportionally reduced by the amount of water that has been lost. This means that dried fruit may be less filling, and that portion control becomes more important. In fresh fruit, “the water does add some satiety factor,” said Dr. Gallaher. “Water when it’s in food, as opposed to a glass of water, does seem to influence the sensation of fullness. So, there is that potential for over-consumption of dried fruit compared to non-dried fruit.”

“Dieters should first and foremost turn to fresh fruit first since it’s high in water content, typically high in fiber, and can really fill you up without providing too many calories,” said Zied. “It’s perfectly fine to consume some dried fruit, but keep in mind it’s a very concentrated calorie source (the raisins have very little water content and more calories in a small portion–and you could have a relatively small portion of raisins or a relatively large portion of grapes for the same calorie load).” For people who want to lose weight, she suggests eating no more than one to two tablespoons on any one day. She recommends using them as a way to sweeten healthy foods like high fiber cereals and low-fat yogurt.

When it comes to an individual’s diet, eating a moderate amount of dried fruit can be a convenient, cheap and tasty way to get an extra serving of fruit into your day. There is certainly an overabundance of snacks that are less healthy. Dr. Gallaher argues that despite the possible problem of over-consumption, the benefits outweigh the difficulties. “I really think that we should consider dried fruits as a good alternative to fresh fruits,” he concluded.

It’s at the larger level that I find the argument that dried fruits should hold an equal position to fresh fruit to be problematic, as well as the fact that this proposal is being put forward by a group that stands to profit from that sort of national endorsement. Americans have not shown themselves to be good at eating in moderation. In a nation facing an obesity crisis and unprecedented levels of diabetes, pushing a food that’s high in calories from sugar into the same category as a filling, low-calorie foods would not be an ideal policy choice.

Fruits with the Least and Most Amounts of Sugar
How to Get More Fruit in Your Diet
Portion Control 101


Karen Langer
Karen L6 years ago

Thank you for clarifying.

Paula Hurley
.6 years ago

thanks for info!

Dawn M.
Dawn M6 years ago

The same day I read this article, I found some "flavored" raisins in the store. This seems bizarre to me, so I had to try some. They're golden raisins with sour lemon flavor and taste just like sour patch kids candy. To me, dried fruit is candy, but if you get to eat something with a little fiber and iron to boot, there's no harm in it.

No matter what, there's nothing like biting into a luscious ripe peach and having juice dribbling down your chin.

Patricia G.
Patricia G6 years ago

I don't like dried fruit, except banana.

Treesa Math
tia Math6 years ago

dried fruits are rated high for their shelf life and uses in cakes,pancakes etc.... good snacking option too

Renee H.
Renee Hargrave6 years ago

I can't wait until the farmers markets are full of fresh fruit. While I do enjoy fresh fruit, when fruit begin to ripen and there is more then you can eat before the go bad, and you need a good way to store them that's when I break out my dehydrator and start drying my own fruits. (when fruits are in season and their on sale this a good thing as well). This way I know what does and doesn't go on and in my fruit.
I like to add cinnamon to my dried apples. Pineapple juice either fresh or canned is great to soak your fruit before drying it adds some sweetness and keeps the fruit from browning during the drying process, as well dried pineapple is oh so good. By adding spices you can have one fruit with tons of different flavors all natural.
Another thing I remember going to my Oma's and having fruit leather it was so good and tasted so much better then fruit roll-ups. These are easy to make, a great way to use up those over ripe fruit, but still good to eat instead of making jams with them puree them and dry them.

Ashleigh C.
Ashleigh C6 years ago

I have never been one to choose dried fruit as a replacement for fresh, but I must admit that I certainly have found I enjoy my morning oatmeal much more these days since I started adding in dried cranberries and raisins for added sweetness. I am also definitely thankful for dried fruit because my one son (he is an anomaly!!) does not eat fresh fruit. The only fresh fruit he will SOMETIMES eat are watermelon, banana, and only recently (he is 3) peeled apple. He will on the other hand eat dates, dried apricots, raisins, dried figs, etc. regularly. He's the only kids I know who doesn't like fresh fruit, so I'm glad I can get some of the nutrients into his body through dried versions!

Ernie Miller
william Miller6 years ago

I do not consider it fresh fruit but it is fruit all the same and should be considered whentaking into consederation you daily servings. Like others have said the problem with factory dried fruit is some companies coat them with surar and possibaly preservatives. I really feal nothing beats a good ol dehidrator and making my own.

Kris J.
Kristina J6 years ago

I just don't like how many companies feel the need to add sugar to the, dried fruit is sweet enough on its own. I think the important argument to make is not dried fruit vs fresh fruit, but rather dried fruit vs candy, in which case, there is really no comparison. Fresh fruit is not always practical or in season, so it is good to have an alternative.

Joy Wong
Joy W6 years ago

Thanks for the info.