🍇 Dried Fruits: Dates, Raisins, Apricots & Figs — Benefits, Portions and Hidden Sugar
📝 Last reviewed: August 2026
What drying does: removes ~80% of the water — so nutrients and sugar become concentrated. 100g of fresh grapes ≈ 16g sugar; 100g of raisins ≈ 59g. Dried fruit is a powerhouse but must be portioned.
Dates: the energy king — fibre, potassium, magnesium, iron + natural sweetness. 4-6 dates is a proper portion; famous in late pregnancy for labour support; great natural sweetener in baking.
Raisins: iron + boron (bone health) + quick energy. Portion: a small handful (30g). Sticky — rinse after eating to protect teeth.
Dried apricots: beta-carotene (vitamin A) for eyes + fibre. Choose unsulphured/dark ones if you react to sulphites; they have less vitamin C than fresh (C is destroyed by drying).
Figs: the fibre champion — 2 dried figs ≈ 3.7g fibre (13% of daily need) + calcium + potassium. Excellent for constipation (figs + water).
The rules: (1) portion = 30g (a small handful) — never eat from the bag; (2) choose unsweetened — "dried fruit" should list ONLY the fruit; (3) rinse after eating; (4) diabetics: 1 portion max, pair with nuts (fat slows sugar); (5) dried fruit + water beats dried fruit alone for digestion.
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