The Hidden Sugar in Your Dried Fruit

Dried fruit retains its vitamins, minerals, and fiber, but most of the water is removed during drying. This concentrates natural sugars into a much smaller serving. A small handful of raisins can contain the sugar from several fresh grapes. The same goes for dates, dried mango, pineapple, and cranberries. It’s easy to eat the equivalent of multiple pieces of fresh fruit in just a few bites. You don’t have to avoid dried fruit completely. The key is portion control. Enjoy a small serving, and pair it with nuts, plain yogurt, or another protein source to balance your snack. Always check labels for added sugar and choose unsweetened varieties when possible. Remember: fruit doesn’t stop being sugar just because it’s dried—eat smart, not just healthy.

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