Dried fruits have been available for thousands of years in the Mediterranean and Middle East. Dates are one of the earliest dried fruits to be eaten.
Dried fruit is made by removing the water from the fruit by drying it in the sun or using a special machine called a dehydrator. Since the water is removed during drying, this also means that the natural sugars in the fruit are concentrated.
You can add some sweetness to your day by enjoying dry fruits. Popular dried fruits include raisins, dates, prunes (prunes), figs, apricots and peaches. Fruits such as dried mango, pineapple and blackberries are also available, but these tend to be dried with added sugar.
Nutrient profile of dried fruits
- A Dietary Guidelines serving of dried fruit is ¼ cup (60 mL).
- Dried fruits are part of the Vegetables and Fruits food group.
- Dried fruits can be a source of antioxidants in the diet. Dried apricots and peaches are also important sources of carotenoids, which your body turns into vitamin A.
- Prunes, raisins and apricots also contain iron.
- Many dried fruits are also a source of fiber. Check out how much fiber is in ¼ cup of these dried fruits:
| Dry fruit | Fiber (g) |
| Raisins | 2.5 |
| Dried apricots | 2.9 |
| Prunes | 3.1 |
| Dried figs | 3.7 |
| Dates | 8.0 |
Buy dried fruit at its best
- Buy dried fruit from a bulk grocery store to save money.
- Buy dried fruit without added sugar. Check the ingredients list to see if sugar has been added.
Tips for storing dried fruit
- Store dried fruits in an airtight container to keep them fresh.
- Dried fruits can be stored tightly wrapped at room temperature for several months. Store in a cool, dry place such as a cupboard.
- For extended storage (up to a year), they should be stored in the refrigerator in a tightly sealed plastic bag.
5 things to do with dried fruit
Raisins
- Bake apples with raisins and nuts.
- Make homemade trail mix with raisins, high-fiber whole grains, and unsalted almonds.
- Sprinkle raisins on a salad.
- Add as a topping to oatmeal.
Dried apricots
- Top the high-fiber cereal with dried apricots and almonds.
- Layer a yogurt parfait with chopped dried apricots.
- Add dried apricots to the stew.
Prunes
- Put the chopped prunes in a frying pan.
- Add prunes to the baked chicken.
- Prunes can also be used to replace half the amount of fat used in baking.
Dried figs
- After dinner, enjoy a serving of fresh fruit and dried figs.
- Add dried figs to a frying pan.
- Layer the chopped dried figs on the pear slices. Sprinkle with crumbled blue cheese.
Dates
- Layer the chopped dried figs on the pear slices. Sprinkle with crumbled blue cheese.
- Slice dates lengthwise and fill with peanut, almond or soy butter.
- Cook rice with green lentils, dates and raisins.
