Our 7 Picks for the Healthiest Dried Fruit for a Nutritious Diet

Dried fruit can be eaten alone as a delicious snack or used as an ingredient in a ton of recipes. But is dried fruit healthy? If so, what is the healthiest dried fruit option?

Since each person’s dietary needs are different, there isn’t one “healthiest dried fruit.” Rather, each dried fruit offers unique benefits.  

So what should you look out for when searching for your version of the healthiest dried fruit? This guide will help you make informed choices as you explore what makes each dried fruit healthy.

What Makes Dried Fruit Healthy?

When selecting dried fruit, you should consider the following factors:

  • High in Fiber – Fiber promotes digestion, supports heart health, and keeps you full longer. Jackfruit, for example, naturally contains a high amount of fiber.

  • Rich in Antioxidants – Antioxidants help fight free radicals, reducing the risk of potentially life-threatening diseases like heart disease and certain cancers. A common antioxidant is Vitamin C, which can be found in many dried fruits like mangos.

  • One Ingredient Listed on the Bag – The best dried fruit should list only one ingredient: the fruit itself. 

  • No Added Sugar – Many dried fruits are sweetened with extra sugar, which can spike blood sugar levels, add unnecessary calories, and sometimes lead to chronic illnesses like diabetes. For this reason, brands like Mavuno Harvest don’t add any sugar to their dried fruits.

  • No Sulfites and Other Preservatives – Sulfites can cause coughing, wheezing, and shortness of breath in some people, and preservatives can reduce nutrient retention in some food. Mavuno Harvest never uses preservatives in our dried fruit to ensure that all natural nutrients remain intact.

So, are dried fruits healthy? Absolutely — when you choose the right ones! Let’s explore the healthiest dried fruits you can add to your diet.

1. Dried Mango: A Vitamin C Powerhouse

Why They’re Healthy:

  • Packed with Vitamin C, supporting immune function and reduces the risk of certain cancers.

  • Good source of dietary fiber, helping regulate digestion and making you feel full faster.

  • High variety of minerals such as potassium, magnesium, and zinc, which maintain healthy bones, muscles, and bodily functions. 

Best Ways to Enjoy: You can enjoy dried mango slices on their own, blend them into smoothies, or sprinkle them into salads for a tropical twist.

Pick up a bag of dried organic mango!

 

2. Dried Pineapple: A Digestive Health Booster

Why They’re Healthy:

  • Contains bromelain, an enzyme that aids digestion and reduces bloating.

  • High in Vitamin C, supporting the immune system and collagen production.

  • Low in fat and cholesterol, making it perfect for certain diets such as paleo.

Best Ways to Enjoy: Mix dried pineapple with coconut flakes for a tropical snack or rehydrate and use in homemade salsas.

Pick up a bag of dried organic pineapple!

 

3. Dried Jackfruit: A Fiber-Rich Energy Source

Why They’re Healthy:

  • High in fiber, promoting gut health and keeping you full longer.

  • Naturally rich in free radical fighting antioxidants, reducing the risk of vision loss, arthritis, heart disease, and certain cancers. 

  • Packed with protein compared to other fruits, helping prevent blood sugars from rising too quickly and increasing muscle mass and strength.

Best Ways to Enjoy: Add dried jackfruit to granola or trail mixes or use it as a chewy topping for smoothie bowls.

Pick up a bag of dried organic jackfruit!

 

4. Dried Papaya: A Tropical Superfood

Why They’re Healthy:

  • Rich in papain, an enzyme that supports digestion and nutrient absorption, helping with pain reduction and acting as an anti-inflammatory.

  • High in vitamin C, boosting immunity and promoting glowing skin.

  • Full of antioxidants, reducing inflammation and helping prevent chronic diseases such as diabetes and arthritis.

Best Ways to Enjoy: Dice dried papaya and add it to fruit salads or homemade energy bars, or enjoy it straight from the bag.

Pick up a bag of dried organic dried papaya!

 

5. Dried Coconut: A Healthy Fat Powerhouse

Why They’re Healthy:

  • Packed with healthy fats, supporting brain function while lowering risks of heart disease and cholesterol levels.

  • Contains medium-chain triglycerides (MCTs), aiding in proper metabolism and promoting weight loss.

  • Naturally rich in fiber and essential minerals like iron and magnesium, helping improve cardiovascular health.

Best Ways to Enjoy: Toss dried coconut into smoothies, use it in baking, or mix it with nuts for a healthy trail mix.

Pick up a bag of dried organic dried coconut!

 

6. Dried Banana: A Potassium-Rich Snack

Why They’re Healthy:

  • One of the best sources of potassium, supporting heart and muscle function.

  • Naturally high in Vitamin B6, helping metabolise carbs, fats, and amino acids.

  • Contains fiber, aiding with digestion and maintaining blood sugar levels.

Best Ways to Enjoy: Combine dried banana chips with peanut butter for a satisfying snack or crush them as a crunchy topping for yogurt.

Pick up a bag of dried organic bananas! 

 

7. Dates: A Superb Source of Antioxidants 

Why They’re Healthy:

  • Loaded with antioxidants, helping reduce the risk of vision loss, nerve damage, and inflamed joints. 

  • High in natural fiber, supporting digestion and blood sugar control.

  • It may improve brain health. Animal studies show that dates can help reduce the activity of amyloid proteins, which cause plaque in the brain.

Best Ways to Enjoy: Add them to smoothies or oatmeal, or eat them as a natural snack.

Pick up a bag of organic pitted dates!

How to Choose the Healthiest Dried Fruit

To get the most out of your dried fruit, follow these tips:

  • Opt for Minimal Processing –  Harmful preservatives like sulfite can diminish the dried fruit’s health benefits and can lead to respiratory problems for some people with asthma. 

  • Watch for Added Sugars – Opt for naturally sweet dried fruits. Consumption of too much sugar can lead to serious health problems such as diabetes. 

  • Portion Control – While nutritious, dried fruit can be calorie-dense, so enjoy it in moderation.

Final Thoughts: Our 7 Picks for the Healthiest Dried Fruit

The healthiest dried fruits are naturally dried without added sugar or preservatives. Dried mango, dried pineapple, dried jackfruit, dried papaya, dried coconut, dried banana, and organic dates are some of the best options as they provide fiber, vitamins, minerals, and antioxidants.

So, is dried fruit healthy? Yes, when chosen wisely! By opting for high-quality, ethically sourced dried fruits, you’re not only supporting your health but also ensuring sustainable and responsible food production.

Ready for a Healthy Snack?

Explore Mavuno Harvest’s selection of organic, ethically sourced dried fruits and start gaining the health benefits today!

If you want to read more about the health benefits of dried fruit, check out these sources we used when writing this guide:

 

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