Dried Fruit: Good or Bad?


During the cold winter months, the availability of fresh fruit may be more limited. This is the perfect time to grab for dried varieties — or is it?

USDA’s MyPlate recommends 1½ to 2 cups of fruit each day. Fresh, canned and dried fruit can all be counted towards the recommended daily dose of fruit, but it’s the portion that matters.

Portions can get a little confusing, especially when it comes to dried varieties. Dried fruit is more condensed than fresh due to the removal of water. For that reason, ½ cup of dried varieties counts as 1 cup of fruit.

Dried fruits contain a nice amount of minerals, phytonutrients and fiber (the exact amounts depend on the type of fruit).

Dried fruit is portable (making it a handy snack) and versatile in cooking. Toss raisins and dried apricots together with almonds and whole-grain cereal for a quick and easy trail mix. Fold dried plums (aka prunes) or cranberries (or both!) into a batter of cookies, scones or bread. Add dried blueberries to morning oatmeal or sprinkle dried cherries over a spinach salad.

The method of drying depends on the type of fruit. When some fruit are dried, sulfur dioxide is added …read more