Dried Fruit is High in Natural Sugar and Calories

Fruit tend to contain significant amounts of natural sugars.

Because the water has been removed from dried fruit, this concentrates all the sugar and calories in a much smaller package.

For this reason, dried fruit is very high in calories and sugar, including both glucose and fructose.

Below are some examples of the natural sugar content of dried fruit.

  • Raisins: 59%.
  • Dates: 64–66%.
  • Prunes: 38%.
  • Apricots: 53%.
  • Figs: 48%.

About 22–51% of this sugar content is fructose. Eating a lot of fructose may have negative health effects. This includes increased risk of weight gain, type 2 diabetes and heart disease.

A small 1-ounce portion of raisins contains 84 calories, almost exclusively from sugar.

Because dried fruit is sweet and energy-dense, it is easy to eat large amounts at a time, which can result in excess sugar and calorie intake.

Bottom line: Dried fruit is relatively high in calories and sugar. Common dried fruits contain 38–66% sugar, and eating too much of them may contribute to weight gain and various health problems.

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