Written by Anandini Swaminathan, BSc., MSc. (Human Nutrition) | 
Article Reviewed by Dietitian julia samuel, M.Phil on Jun 07, 2018


Dried fruits like figs, apricots, raisins have some benefits over fresh fruit. They have a longer shelf life and are easier to carry. Being dehydrated, they are nutrient dense and those looking to lose weight must watch out for the extra calories per serving. Some dried fruits contain additives and do not offer as many health benefits as those that are additive free.

Health Benefits of Dried Fruit

Health benefits of dried fruits

High fiber

The fiber content is much higher in dried fruits than their fresh counterparts. For example, dried apricots contain 6.5g of fiber per cup while fresh apricots contain only 3.1g.

Fiber helps maintain a healthy digestive system, prevents obesity and heart disease.

Micro-nutrient dense

With most of the water being removed, dried fruits are very nutrient dense. For example, apricots, raisins, prunes and figs contain large quantities of:


Certain antioxidants like phenols have been found to be abundant in dates and figs. Phenols have antioxidant properties with multifaceted benefits like preventing heart disease, osteoporosis, diabetes and some cancers.

Health Benefits of Dried Fruit: Diabetes

Fat and carbohydrates

The fat content in dried fruits is minimal. They are carbohydrate dense and are useful to people looking to gain weight in a healthy way. For those looking at weight loss, the intake of dried fruits must be restricted as they are calorie dense.

Health Benefits of Dried Fruit: Weight Loss

Having highlighted its health benefits, the phrase “good things come in little packages” is apt for dried fruits. Consuming dried fruits every day depending upon the requirement will ensure good health.

Figs, raw

The nutritional values of "Figs, raw" per 100 grams are:
Nutrition Summary
Total Calories 74
Protein 0.8 g
Fat 0.4 g
Carbohydrate 19.2 g
NutrientsAmount%Daily Value
Calcium, Ca 35 mg 3.5 %
Copper, Cu 0.07 mg 3.5 %
Iron, Fe 0.37  mg 2.06 %
Magnesium, Mg 17 mg 4.25 %
Manganese, Mn 0.13 mg 6.4 %
Phosphorus, P 14 mg 1.4 %
Potassium, K 232  mg 6.63 %
Selenium, Se 0.2 mcg 0.29 %
Sodium, Na 1 mg 0.04 %
Zinc, Zn 0.15 mg 1 %
Vitamin A 142  IU 2.84 %
Vitamin C 2 mg 3.33 %
Vitamin B6 0.11 mg 5.65 %
Vitamin E 0.11 mg 0.37 %
Vitamin K 4.7  mcg 5.88 %
Riboflavin 0.05  mg 2.94 %
Thiamin 0.06 mg 4 %
Folate, DFE 6  mcg 1.5 %
Niacin 0.4  mg 2 %
Sugars 16.26 g
Fiber 2.9  g 11.6 %
Cholesterol 0 mg 0 %
Water 79.11 g
Carotene, alpha 0 mcg
Carotene, beta 85  mcg
Choline 4.7 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.


  1. 5 Health Benefits of Dried Fruit That Make It a Smarter Snack Choice - (http://www.livestrong.com/article/231523-health-benefits-of-dried-fruit/)
  2. Health Benefits of Dried Apricots and Prunes - (http://healthyeating.sfgate.com/health-benefits-dried-apricots-prunes-2372.html)
  3. Figs - (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=24)

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