Raisins, dates, figs and other dried fruits may not be as appealing as fresh fruits. But these sweet little nuggets can be an easy way to reach your goal of eating at least two servings of fruit per day.
On the one hand, they stay fresh for a long time, so you don’t have to worry about them going bad. They’re light, making them easy to pack for snacks, and they’re especially tasty when paired with nuts. A classic combination is raisins and peanuts. Dried apricots and almonds are another good mix.
Because they are high in energy, dried fruits are quite high in calories, so be careful not to overdo them: a serving is only a quarter of a cup. However, all the nutrients are equally concentrated, as well as the calories. Most dried fruits are good sources of potassium and fiber. They are also rich in antioxidants and several vitamins and minerals. Note that some dried fruits contain added sugar, so check the label to make sure you’re not getting extra empty calories from your fruit.
Dried fruit is also good mixed with oatmeal, mixed into muffins, or added to salads or grain dishes.
Image: © martinrlee/Getty Images
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date all articles were last revised or updated.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.