Dried fruit is a confusing food choice as much information relating to its carbohydrate content is contradictory. It is important to note that dried fruit is counted in the Australian Guide to Healthy Eating recommendations for fruit. For example, 4 dried apricot halves or 1.5 tablespoons of sultanas equal one serve of fruit.

Do all dried fruits have the same amount of carbohydrates? Not exactly......

Dried fruit has had almost all the water removed. Hence, the calories and sugar are higher, even with a small amount consumed.

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Interestingly, compared to fresh fruit, dried fruit contains a higher concentration of:

1. Sugar

2. Fibre

3. Some vitamins and minerals e.g. folate (except for vitamin C which is significantly reduced)

4. Antioxidants e.g. polyphenols

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Avoid dried fruit with added sugar (also known as candied fruit). Dried fruits can also contain added chemicals such as sulfites which may be problematic for people with food intolerances.

Written by 
Mary-Anne Chamoun
Mary-Anne is an Accredited Practising Dietitian and Accredited Nutritionist who has been working in a clinical setting since 2007. She has a particular interest in managing diabetes, malnutrition, IBS, inflammatory bowel disease, and weight loss.