Can dried fruits help with weight management?

Dear readers,

Have you ever wondered if dried fruits can help you manage your weight? In this blog post we dive into the nutritional value of dried fruits and discuss whether they can have a positive impact on weight loss. Are you ready to learn more about this tasty topic? Then read on!


Dried fruits such as raisins, dried apricots and dates are not only delicious snacks, but they are also packed with nutrients that contribute to a healthy diet. In this article, we will discuss the important nutrients found in dried fruits and how they can contribute to your overall health.


  • Dried fruits are rich in dietary fiber, which is essential for healthy digestion.
  • Example: Sunburn brand sultanas contain 2.6 grams of fiber per 30 gram portion.


  • Dried fruits are a good source of several vitamins, including vitamin A, vitamin C and vitamin K.
  • Example: Dried apricots from the Boomgaard brand are rich in vitamin A, which is essential for healthy skin and eyes.


  • Dried fruits contain important minerals such as potassium, magnesium and iron, which contribute to good health.
  • Example: Dates from the Natuurkracht brand are an excellent source of potassium, which is important for the functioning of muscles and nerves.

Making healthy choices

It is important to choose dried fruits that contain as little added sugar as possible and are preferably unsulphured. Pay attention to the ingredients list and choose brands that use a natural production process.

By adding dried fruits to your daily diet, you can enjoy a delicious and nutritious snack that is packed with essential nutrients. Combine them with yogurt, nuts or in a homemade trail mix for a healthy and energetic boost!

Eat sensibly, enjoy dried fruits and give your body the nutrients it needs for a healthy lifestyle!

Calories and sugar content of dried fruits: influence on weight management

Calories in Dried Fruits

Most dried fruits contain a fair amount of calories compared to fresh fruits because the drying process concentrates the sugar content. Some examples of the calories in 100 grams of dried fruit are:

  • Raisins: 299 kcal
  • Dried apricots: 241 kcal
  • Dates: 282 kcal
  • Dried mango: 319 kcal

It is essential to monitor the portion size of dried fruits to avoid unknowingly consuming too many calories.

Sugar content of dried fruits

In addition to the calories, the sugar content of dried fruits is also something to take into account. Because the fruits become concentrated during the drying process, the sugar content also increases. A few examples of sugar contents in 100 grams of dried fruits:

  • Figs: 47 g sugar
  • Currants: 72 g sugar
  • Dried bananas: 50 g sugar
  • Pineapple chunks: 63 g sugar

Consuming too much sugar can lead to weight gain and other health problems, so it's important to be aware of the sugar content in dried fruits.

Influence on weight management

Although dried fruits provide health benefits, especially in terms of fiber and nutrients, their high calorie and sugar content can pose a challenge for weight management. Here are some tips to balance dried fruit in a weight management diet:

  • Choose small portions of dried fruit.
  • Combine dried fruit with protein or healthy fats to keep blood sugar levels stable.
  • Go for unsweetened varieties where possible.
  • Pay attention to your total calorie and sugar intake throughout the day.

By being aware of the calorie and sugar content of dried fruits and including them in a balanced diet, you can enjoy their benefits without having an adverse effect on your weight management.

Satiety and appetite

It's no secret that a healthy and balanced diet is essential for healthy weight and well-being. One of the key factors in achieving this balance is controlling our appetite and experiencing a long-lasting feeling of fullness. In this article, we will explore how dried fruits can play a valuable role in reducing appetite and promoting satiety, which can be beneficial for weight loss.

Why dried fruits?

Dried fruits such as raisins, dates, apricots and plums are not only delicious, but they are packed with nutrients such as fiber and antioxidants that are essential for our body. These nutrients play a crucial role in regulating our blood sugar levels and promoting feelings of satiety, making us less likely to reach for unhealthy snacks.

Benefits of Dried Fruits for Appetite Control

Here are some specific benefits of dried fruits for appetite control and weight loss:

  • Rich in fiber: Dried fruits contain a lot of fiber, which is digested slowly and keeps us feeling full for longer.
  • Natural sugars: The natural fruit sugar in dried fruits ensures a gradual increase in blood sugar levels, preventing peaks and crashes.
  • Portability: Dried fruits are a convenient and portable snack option, perfect for on-the-go or as a quick energy boost.

Examples of dried fruit products

Do you want to include dried fruits in your diet? Here are some brands and products worth considering:

  • Sun Maid raisins: A classic choice packed with sweet flavor and fiber.
  • Medjoul dates from Yogi & You: Large and juicy dates that offer a natural sweetness.
  • Plums from Royal Green: Dried plums full of antioxidants and fiber for healthy digestion.

Discover the versatility of dried fruits and how they can help you control your appetite and feel full. Add them to your breakfast, lunch box or consume them as a healthy snack for long-lasting energy and satisfaction.

Portion size and consumption advice

Many people may think dried fruit is a healthy snack option, but it's important to consider portion size and how best to incorporate dried fruit into your diet, especially if you're working on weight management.

Recommended portion size

It's surprising how small a portion of dried fruit actually is. On average, one serving of dried fruit is considered to be about 30 grams, which amounts to about 1 handful. It's easy to overeat since dried fruit is more concentrated than fresh fruit. This means that you unknowingly consume a lot of calories if you eat too much.

To give an idea of serving sizes, here are some popular dried fruits and their average serving sizes:

  • Raisins: 1 serving is approximately 2 tablespoons.
  • Dried apricots: 1 portion corresponds to approximately 6-8 pieces.
  • Dates: A serving is typically 2-3 pieces.

Include in a healthy diet

The best time to consume dried fruit is in combination with fats or proteins. This will help slow the absorption of sugars and ensure stable blood sugar levels. For example, you can add dried fruit to:

  • Greek yogurt with a handful of almonds
  • Oatmeal with dried blueberries and chia seeds
  • A salad with pieces of dried apricots and goat cheese

Always make sure you drink enough water when eating dried fruit, due to its high fiber content it can cause dehydration if not taken with enough fluids.

It is crucial to consume dried fruits in moderation due to their high caloric value, especially if you are concerned with weight management. By following recommended portion sizes and cleverly combining dried fruits into your daily diet, you can still enjoy their taste and nutritional benefits.

Conclusion: Dried fruits as an aid in weight management

In conclusion, dried fruits prove to be a healthy choice for a snack that can aid in weight management, as long as they are eaten in moderation as part of a balanced diet. Including dried fruits in a varied diet is recommended for a healthy lifestyle.

Frequently asked questions about dried fruits

Do dried fruits help reduce hunger?

Yes, dried fruits can help reduce hunger. They contain a lot of fiber, which makes you feel full and can stimulate your digestion. Dried fruits also contain natural sugars, which give you an energy boost. Keep in mind that dried fruits are often more concentrated in calories, so eat them in moderation if you're watching your weight. Overall, dried fruits are a healthy and nutritious snack option to satisfy your hunger.

Are there certain dried fruits that are more suitable for weight loss than others?

Yes, dried fruits generally contain more sugar and calories than fresh fruits because the water has been removed from the fruit during drying. If you are looking for dried fruits that are more suitable for weight loss, it is best to choose dried fruits with a low sugar and calorie content, such as dried apricots, plums or cranberries. These contain less sugar and calories than, for example, raisins or dates. However, remember that dried fruits are still energy-dense, so eat them in moderation as you work on weight loss.

Are dried fruits a healthy snack option while losing weight?

Yes, dried fruits can be a healthy snack option during weight loss, but be careful with the portion size of dried fruits because they are concentrated sources of sugars and calories. However, they also contain a lot of fiber, vitamins and minerals. It's important to eat them in moderation and combine them with other healthy snacks and meals to get the most out of them.



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