When eaten in excess, it’s also not healthy for our consumption. This translates to more calories. Since a cup of fruit powder contains more than a cup of its whole food counterpart, eating a serving of fruit powder means you are consuming more calories than if you ate a piece of fruit. Next time you snag a handful of five dried apricots, consider how many calories you’re consuming. Keri Says: Fruit, in its most basic form—whole and fresh—is like a gift from nature.It’s super sweet (yum!) The easiest way to compare fresh vs dried is using standard serving sizes, but not everyone agrees on accurate conversions. Once fresh fruit has been dehydrated, it will not ever look or taste the same as it did when it was fresh. Does fresh fruit really make that big of a difference? Dried fruits have higher concentrations of sugar than fresh fruits. There are a lot of benefits to consuming dried fruit. One of them is a higher vitamin content. Sweet, sweeter and sweetest. Europe's Premier Youngevity Coach. It's portable, lasts longer than fresh, and is super convenient to toss in a bag without the fear of it getting crushed. Additionally, when you are hiking, for example, and need to refuel with calorie intake, dried fruits can be your friend as having lost their water content, not only haven't they spoiled, but they are much more calorie dense than fresh fruit. Yet, as with almost everything, there come disadvantages as well. Fresh fruit begins to lose nutrients right after they are picked. — it's important to watch portion size. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. A half cup of dried fruit counts as a cup of fresh. And as freeze-drying is a more efficient way to remove water than traditional drying, it can mean per 100 g, freeze-dried fruit can contain more sugar than dried fruit. Many dried fruits provide high-quality fiber, which helps to … Part of HuffPost News. Apart from being easily accessible and easy to store with a much longer shelf life, the … Dried vs. Fresh Fruits: Quick Comparison. Answer: You are right that dried fruit is more calorie dense, per unit weight, because the water has been removed and the material is more dense. If you are overweight and have issues with blood sugar and insulin levels, such as diabetes or other conditions, then you don't want to mindlessly eat raisins, dates, or dried pineapple. Vitamins are lost in the drying process and since dried fruit has a longer shelf-life, it will lose even more of its nutritional benefits the longer it is stored. “On days when dried fruit was not eaten, however, fresh fruit intake was not higher. The biggest con when it comes to dried fruit is the excessive amounts of sugar. One cup of grapes would probably contain 6 or 7 total, while one cup of raisins may contain close to quadruple that amount. Credit: Dried fruits, on the other hand, are dehydrated by keeping under the sun. In some instances where you want to increase calories and nutrient density, … Join the discussion today. Dried fruit, like these dried apricots, contain higher sugar levels than their fresh equivalent. WHAT WE KNOW Dried fruits are full of nutrients, easy to pack, and count toward your daily fruit recommendation! Fresh fruits are rich in hydration and the water content is better in them. The danger lies in how easily the shrunken size is overlooked and consumed at a … The dried fruit has changed color due to a chemical process called "oxidation." Dried Fruit is Loaded With Micronutrients, Fiber and Antioxidants Dried fruit is highly nutritious. Read the Dried Fruit vs. Fresh Fruit discussion from the Chowhound Home Cooking food community. Fresh fruit vs dried fruit for calorie density If you are solely looking at calories based on equal weights, dried fruit has a much higher calorie density compared to fresh fruit. PIÚINFORMA®'s campaign "Know your food". Fresh fruits are high in calories that come from healthy carbs. There are many more benefits that can be listed as to why to eat fresh fruits vs. dried fruits. “It’s OK to have one to two servings of real, fres… It's portable, lasts longer than fresh, and is super convenient to toss in a bag without the fear of it getting crushed. Dried This is why some have described dried fruits as like sugar bombs. this link is to an external site that may or may not meet accessibility guidelines. Compared to their fresh counterparts, dried fruits have a longer shelf life; the removal of water means bacteria cannot thrive and any enzymes (that would otherwise break down the flesh of the fruit) become inactive. All rights reserved. While both types of fruits are dried, they differ in a few important ways. Conversely the New York Times says ½ cup of dried fruit equals 1 cup of fresh fruit. On the whole, dried fruit could be considered a very lightly processed food. Sulfur dioxide is a naturally occurring compound and is generally safe at the amounts you’re going to consume it in a few apricots. 3. We answer that and more in our first segment of A Plant-Based Minute. From the time fruit is picked the nutritional value begins to decrease. Think of it this way — you can easily enjoy 100 raisins in one sitting, but when was the last time you ate 100 grapes? If you are sensitive to sugar it would be wise to read up on the subjects of the Glycemic index and Glycemic load. We like: Eden Organic Dried Cranberries. Dried Fruit and Fresh Fruit are both healthy nutrient-dense foods, but is there a real difference in nutritional value?. Fresh fruits are high in calories that come from healthy carbs. Let's explore some fruity recipes and set a few guidelines for using fresh vs. frozen fruit in baking. The biggest con when it comes to dried fruit is the excessive amounts of sugar. Preserved The largest difference between canned fruit and fresh fruit is that canned fruit has been preserved and can last for many months. Various substances are particularly concentrated in certain dried fruits, such as pectin in apples, potassium in apricots, iron in dates, and magnesium (iron -- calcium -- and magnesium) in figs. Tap here to turn on desktop notifications to get the news sent straight to you. As for how much to eat, she said, the general recommendation is two cups of fresh fruit a day, the more variety the better. Nutrients of Fresh vs. Availability The times at which canned and fresh fruits are available are very different. The dried fruit has changed colour due to a chemical process called "oxidation." And some fruits, like prunes or dried apricots, are the entire fruit in one tiny bite. “Dried fruit is chock packed with vitamins, minerals, fiber, and phytochemicals. Fresh fruit can be lower in calories and higher in water content. Translate that into calories, and you'll see the cup of grapes has about 104 calories, and the cup of raisins has over 480 calories. Fresh fruit. The dried selection is additionally higher in calories and sugar than an equivalent quantity of fresh fruit. This makes it quite easy to enjoy too much of a good thing! Dried fruit seems to carry more calories than fresh fruit simply because the ultimate size of the fruit shrinks when the water gets lost. The easiest way to compare fresh vs dried is using standard serving sizes, but not everyone agrees on accurate conversions. Some fruits are naturally … Dried figs are a favorite amongst many. It helps preserve freshness and color, so you’ll find it more in light-colored dried fruits, like apricots. Dried fruits are much higher in sugar and have a higher glycemic index compared to fresh fruit, making them a not-so-healthy choice. The truth is, it’s complicated. The ingredient list should just read what fruit is dehydrated, and the package should specifically say there are no sulfites to promote freshness. Today, more and more companies are packaging and inducing consumers to buy their dried fruit products. In the end, dried fruit is a fantastic, sweet alternative to candies and desserts. Once fresh fruit has been dehydrated, it will not ever look or taste the same as it did when it was fresh. Drying (losing water) concentrates the fruit’s sugar dramatically. It’s like eating a refreshing fruit salad, but with the feeling of indulging in candy. Important conversations are happening now. Some say 1 cup of fresh fruit equals 1/4th cup of dried fruit. One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package. Fresh, frozen or dried, fruit in baking is a great addition to breads, cakes and pastries. But it poses the question: is dried fruit as healthy as a real piece of fruit? Getty: Carsten Schanter / EyeEm. The re-hydrated fruit is also different from the fresh fruit, as the "oxidation" transformation cannot be reversed. Author: International Nut and Dried Fruit Foundation (INC) Published: 2011-06-25 Synopsis and Key Points: Recommending food policy makers consider dried fruits equivalent to fresh fruits in dietary recommendations around the world. Nutrient Density. This entry was posted on Tuesday, April 21st, 2009 at 9:50 am and is filed under Miscellaneous, Nutrition Therapy. Fruit from the freezer in the grocery store is usually frozen at peak ripeness. And because they're so small — more bang for your buck! This is much different than fresh fruit which begin to rot after less than a week. But check out the vitamin C: 15.5 milligrams of vitamin C versus 0.8 milligrams for dried. As “we eat with our eyes first”, often times we are to more likely to opt for dried fruit as it may appear to have a more sugary taste; thus possessing more flavor. Go forth and eat fruit (fresh or dried)! Many dried fruits provide high-quality fiber, which helps to prevent heart disease, obesity, and some cancers. When you compare fresh and dried fruit by volume, then you'll always find more sugar and calories in the dried fruit. Stefan Aschan is the author of the Alpine Weight Loss Secrets book. There are a lot of benefits to consuming dried fruit. Because dried fruit is so much smaller than the fresh fruit from which it comes, it's easier to consume a lot of calories eating dried fruit. Percentages of water, calories and amounts of vitamins and minerals vary by type of fruit. However thereupon being same, there’s still an argument production over which sort of fruit is better­ dried or fresh. Generally, people will decide if food is healthy or not based on whether it counts towards one of their 5-a-day, and, as dried fruit does counts as one of your 5-a-day, people believe that dried fruit is just as healthy as fresh fruit. Including only one form of fruits or vegetables over another ignores the benefits that each form provides and limits choice. For example, fresh apricots have 3.1 grams of fiber versus 6.5 for dried, 0.6 milligrams of iron versus 2.35 milligrams for dried. Fresh fruits and dried fruits both carry the same nutrients. Dried fruit isn't quite the same as fresh fruit, but snack in moderation and it's a great, healthy treat. Nutrients of Fresh vs. Fresh Figs (Anjeer fruit) are seasonal fruits that are found in the western parts of Asia, but dried figs are commonly available almost everywhere in the country. Some say 1 cup of fresh fruit equals 1/4th cup of dried fruit. Popular forms of dried fruits are raisins, prunes, figs, dates, currants, apricots and apples. Dried fruit is just regular fruit without its original water content, so why do some nutritional experts endorse dried fruit while others recommend fresh fruit? And consuming seasonal fruits creates a natural rotation of a variety of nutrients in one's diet throughout the year, as different fruits come into season. Because dried fruits are devoid of water, they can be more intense in terms of some nutrients. As fruit is dried, the water leaves making the fruit more calorically dense. Though all the nutrients are the same as the original fruit, it’s incredibly easy to overdo it. “It’s OK to have one to two servings of real, fres… The drying method for fruit decreases its nutritionary worth, however not by abundant. "Dried fruit, such as raisins, are very high in sugar, which we all know can spell bad news for our teeth," says Ben Atkins, a dentist and trustee of the Oral Health Foundation. The difference is, it’s easier to overeat dried fruit given its size. Dried Fruits Vs Fresh Fruits - New Report. The healthy snack is a great sweet treat, but make sure to read the label first and be mindful of portion sizes. But freeze-dried strawberries contain 71 per cent sugar, a 14-fold increase. A half cup of dried fruit counts as a cup of fresh. Preview new strategies, sign up for daily e-mail, meet the author and more by going visiting www.stefanaschan.com or www.AlpineWeightLossSecrets.com. For this reason, the serving size of dried fruit is smaller. Register for free to get the Insider newsletter, events and more. To find the most nutritious freeze-dried fruit option, do your research. Since a cup of fruit powder contains more than a cup of its whole food counterpart, eating a serving of fruit powder means you are consuming more calories than if you ate a piece of fruit. We made it easy for you to exercise your right to vote! Sign up for membership to become a founding member and help shape HuffPost's next chapter. They are also easier to pack for road trips, hikes, and like excursions. Dried fruit shouldn't look pretty or be dusted with added sugar. Nevertheless, dietitians will tell you that dried and fresh fruits can each play a role in helping to satisfy your sweet tooth. The difference is, it’s easier to overeat dried fruit given its size. There are many advantages to dried food. But as freeze-dried fruits contain less water than fresh fruits, you could end up eating more pieces of them than fresh, which means more nutrients (but also more energy and sugar). Fresh fruits are only available at the times when each different fruit is in season, and the ones that are available during their off season as well are usually much more expensive. For example, 2 cups of fresh apples provide about 6 milligrams of vitamin C and 4micrograms of folate, while ¼ cup of dried apples contains only 0.8mg of vitamin C and no folate. Most fruits … Dried fruits also contain antioxidants like phenol, which has been linked to lower risk of heart disease, diabetes, and cancer. Unless you are on an expedition where you don't have access to fresh fruit (Himalayas, the North Pole, the desert...) I highly recommend fresh vs. dried fruit. The many advantages of fresh fruit far outweigh those of dried fruit. The truth is, it’s complicated. I rarely eat three fresh apricots or 30 grapes in the course of a few hours, but I frequently consume more than three dried apricots and 30 raisins in a few hours. 1. In this video we inform you of the differences between dried and fresh fruit and which taste better. However, as a whole, dried fruit provides many of the same health benefits as fresh, as long as it is consumed in … Melissa. The dried fruit is a lot smaller in volume. They are rich in vitamin C, minerals, antioxidants, fiber, and fruit sugar. That’s a sugar content similar to some lollies. Nutrients If you are sensitive to sugar it would be wise to read up on the subjects of the Glycemic index and Glycemic load. This translates to more calories. This is why nutrition experts recommend that freeze-dried foods might be added as a supplement to someone’s diet, but should not act as a replacement for fresh foods. Fresh Vs Dried Figs. According to Eboli, fresh fruit is also loaded with natural sugars. On the other hand, dried fruit is also higher in calories and sugar due to its compact size. Another necessary factor to stay in mind once the comparison the two is that the water in fresh fruit concentrates the nutrients. Because dried fruits are just missing their water, they become smaller and pack in way more sugar and calories per volume than a fresh fruit would (via Have a Plant). Add your voice. Any variety and style of fruit is simple and easy to incorporate as long as it is added in correctly. Raisins, dried blueberries, dried strawberries, apple chips, dried apricots, and banana chips are convenient to eat and they are versatile than fresh fruits. But, since dried fruits are compressed, it has more nutrients in each small portion. Dried fruit can be more concentrated source of energy and nutrients. For example, for apricots, a cup of fresh … Some are good...some are not so good....You let us know what you think! Dried Fruits The usual misconception is that since fresh fruits are ‘fresh’ they are better for you than dried fruits. They are rich in vitamin C, minerals, antioxidants, fiber, and fruit sugar. Although the World Health Organisation does not classify dried fruit as something we should limit in the diet. For example, 2 cups of fresh apples provide about 6 milligrams of vitamin C and 4micrograms of folate, while ¼ cup of dried apples contains only 0.8mg of vitamin C and no folate. While fresh fruit has long been considered the best choice, dried fruits contain many of the same benefits. The re-hydrated fruit is also different from the fresh fruit, as … Stefan Aschan But the more nutrients also have more sugar consumption, which is … For example, apricot sugar levels rise from 9.5 per cent when fresh to 54.2 per cent when dried. Another issue is that many dried foods are preserved with sulfur dioxide, to which some people, particularly those with asthma or allergies, may be sensitive. But, since dried fruits are compressed, it has more nutrients in each small portion. this provides it a small edge over its dried counterparts. Snacking on a handful of dried fruit is a glorious combination of sweet decadence, packed in a good-for-you treat. Think about it like this — if one cup of a particular fresh fruit is 100 calories, when you freeze dry that same amount of fruit it will shrink in size. Dried fruits have health benefits as well, but the process of drying the fruit can leach some of the nutrients from it. The dried fruit has a stronger, sweeter flavour, as there is no water to dilute it. Dried fruit is essentially dehydrated fruit, meaning it’s the same slice of apple without the water. Today we discuss about differences between dried fruit and fresh fruit Just about any fruit can be dried, but some are more commonly eaten in their dried form than others. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Including canned and frozen forms of fruits and vegetables (as well as dried and 100% juice) can increase the variety in the diet as well as add interest to meals and snacks. Cooking Light may receive compensation for some links to products and services on this website. For example, one cup of raisins has about 120 grams of sugar   while a cup of grapes has about 23 grams of sugar. Cooking Light is part of the Allrecipes Food Group. Most fruits reduce by 75 percent when dehydrated, meaning you need to cut back on your serving size by 75 percent. Dried fruit consumption has increased in recent years because it stores for a much longer time than fresh fruit and is often cheaper. A recent study presented at the 2015 Experimental Biology Conference in Boston has found that eating dried plums can help lower our risk for colon cancer by facilitating the retention of gut bacteria in the colon. What's the Difference Between Dried and Fresh Fruit? One cup of grapes would probably contain 6 or 7 total, while one cup of raisins may contain close to quadruple that amount. Fresh Fruits vs. But if you're watching your weight, you'll need to keep an eye on serving sizes and calorie counts. The dried fruit is a lot smaller in volume. Dried fruits have higher concentrations of sugar than fresh fruits. The other common additive in dried fruit is the preservative sulfur dioxide. Fresh fruit is mostly water; therefore, the calorie amount is lower. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Unfortunately, this is where I can't help but think of their disadvantages as well. Sure, you get all the fiber and antioxidants of that fruit, but you also consume all those calories and sugar. Dried fruit is also an excellent source of antioxidants. It also lacks many of the vitamins and minerals and the fiber found in fresh fruit. The dried fruit has changed color due to a chemical process called "oxidation." Enzymes are another. After all, dried fruit is fruit. Be particularly aware of naturally tart fruits like cherries and cranberries that typically have added sweeteners to make them more palatable. Fresh fruit and dried fruit share one main difference: concentration. One of the most important differences is the process used to create the final product. However, dried fruit has some downfalls. However, as a whole, dried fruit provides many of the same health benefits as fresh, as long as it is consumed in … © Copyright 2020 Meredith Corporation. Differences Between Canned Fruit and Fresh Fruit. Is frozen fruit really that different from fresh? And more and more dried foods are showing up on food logs. Since fruits are a nutrient-dense food, their calorie content is less. from www.shutterstock.com Dried fruit can also be … This Blogger's Books and Other Items from... Alpine Weight Loss Secrets: The Natural Way to Look 5, 10, Even 20 Years Younger. When fruit is dehydrated, the pieces are placed into a warm … Fresh fruits are naturally rich in fiber, potassium, folate and vitamins C and A. When eaten in excess, it’s also not healthy for our consumption. So, one cup of freeze-dried fruit will contain more pieces of fruit than one cup of fresh fruit. Ask Keri: Is dried fruit healthy, and how do freeze dried and dehydrated fruit compare? ©2020 Verizon Media. Another issue is that many dried foods are preserved with sulfur dioxide, to which some people, particularly those with asthma or allergies, may be sensitive. The re-hydrated fruit is also different from the fresh fruit, as the "oxidation" transformation cannot be reversed. Dried fruits have higher concentrations of sugar than fresh fruits. Any fruit can be dried, fruit in baking is a fantastic, sweet alternative to candies desserts! To prevent heart disease, diabetes, and minerals and the fiber antioxidants... Hand, dried fruit can be dried, the pieces are placed into a warm … does fruit! Easier to overeat dried fruit is also different from the time fruit is the author of the more... Exercise your right to vote freeze-dried fruit option, do your research compares the sugar content similar to some.! And apples, prunes, figs, dates, currants, apricots apples. Some fruits are high in calories and sugar due to a chemical process called ``.! 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Chicken wings, doughnuts, and cancer have … the dried fruit drying method for fruit decreases nutritionary!