Fresh v. dried fruta

Dried fruit tastes much different, has different consistency, and even a different composition from it's predecessor fresh fruit. The main difference is that when fruit is dried the water is taken out which concentrates the nutrients and calories. The percentages of nutrients and calories varies by fruit. For example: for apricots, a cup of fresh halves is 86% water, with 74 calories, and a cup of dried fruit is 76% water, with 212 calories. Fresh apricots have 3.1 grams of fiber versus 6.5 for dried; 0.6 milligrams of iron versus 2.35 milligrams; 15.5 milligrams of vitamin C versus 0.8 milligrams; and 149 retinol activity equivalents of vitamin A versus 160.

A cup of fresh Thompson seedless grapes is 80 percent water, with 104 calories, and a cup of raisins is 15 percent water, with 434 calories. The grapes have 1.4 grams of fiber, versus 5.4 grams for the raisins; 0.54 milligrams of iron versus 2.73 milligrams; 288 milligrams of potassium versus 1,086 milligrams; and 16.3 milligrams of vitamin C versus 3.3 milligrams.

What amounts are equivalent? Two cups of fresh fruit = 1/2 cup dried fruit. Dried fruit is great for quick energy and nutrients in a portable way; however those looking to restrict calorie intake need to be mindful as these dried morsels pack a lot more calories in a smaller bite. 


Unfortunately the heat used in this dehydrating process can also leach some vitamins (such as C) which break down under extreme heat. Pretreatments that take place before the drying process, which include adding sulfur dioxide, can help to protect some of the nutrients, while at the same time degrading others. The sulfur dioxide preserves vitamins C and A, but destroys thiamine. Oftentimes, vegetables or fruits are steamed, or boiled briefly before they are dried, to help speed the drying process up and to kill microorganisms. This preserves thiamine and carotene but it causes a loss of vitamin C. Exposure to oxygen and light during the drying process can also degrade nutrients even further.

Drying with high heat can reduce the effective level of protein that your body gets from the food you eat. The protein is still there, but not as easily absorbed by your body. Fruit nutrition changes with the drying process, while it helps some nutrients and degrades others. The intensity of the drying process, depending on the fruit involved, will have various effects on the fruit you will eventually eat. Some of the effects are good, some not so good, and some parts of the dietary nutrition in fruits does not change appreciably when dried.

On the positive side, dried fruit has other benefits besides increased antioxidants. It is high in fiber, so it can be helpful in controlling diabetes, lowering blood cholesterol and helping to relieve constipation. Dried fruit is also a lot healthier than sugary snacks. And it's a quick energy source for athletes.

*For nutritional comparison on other fruits click HERE*