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Next time you're craving a Fruit Roll-Up...
Dried fruit snacks are pretty much the adult version of Fruit Roll-Ups and Gushers—and (shocking, I know) they're typically way healthier than those tongue-staining blue raspberry snacks of childhood.
“Dried fruit can help you meet your fiber needs—and it also provides a source of complex carbs,” says nutritionist Jessica Cording, RD, author of The Little Book of Game-Changers.
Dietitian Keri Gans, RD, author of The Small Change Diet, agrees: “Like fresh fruit, dried fruit provides plenty of vitamins and minerals." It's just, you know, dried. (Some snacks are freeze-dried, some are dried in a dehydrator machine, and others are even dried in the sun.)
But, like anything, dried fruit isn’t perfect. “Since dried fruit is condensed and its water is removed, you typically eat more of it and may consume many more calories than you realize,” Gans says. The average portion size of dried fruit snacks is just about a quarter of a cup, which doesn't look like much because, well, it's not.
Going overboard isn't the only trap you can fall into with this stuff. Some companies add sugar and preservatives to make their dried fruit even sweeter and shelf-stable, Cording says. (People with sulfite sensitivities should look out for the preservative sulfur dioxide on ingredient lists.)
Though you can totally enjoy dried fruit snacks on their own, Cording recommends pairing them with protein and fat (like yogurt or nuts) to make them more satisfying—and to keep your blood sugar more stable.
The next time you get a hankering for the sweet fruit snacks of yesteryear, these healthy dried fruit snacks are nutritionist-approved and totally do the job (minus the blue tongue, of course).
These apple chips are made with just one ingredient: apples. Yep, that’s it. Bare also bakes their dried fruit snacks, which never contain preservatives, something Cording appreciates.
Per serving: 60 calories, 0 g fat, 0 mg sodium, 14 g carbs, 2 g fiber, 11 g sugar, 0 g protein
Bare’s apple and strawberry chip mix contains just apples and strawberries, which Gans likes. The delicious combo also provides a little fiber.
Per serving: 170 calories, 0 g fat, 5 mg sodium, 42 g carbs, 6 g fiber, 30 g sugar, 1 g protein
Peeled isn’t messing around in the dried fruit department. Their gently-dried mango doesn't contain preservatives and is USDA certified organic (which Cording is here for).
This mango snack is also gluten-free, vegan, and non-GMO Project verified.
Per 1.23 ounce serving: 110 cals, 0 g fat, 0 mg sodium, 25 g carbs, 2 g fiber, 18 g sugar, 2 g protein
Sunsweet is practically synonymous with prunes, and they’ve now packaged these little guys individually to prevent sticky fingers. Gans recommends grabbing a few and stashing them in your bag for later.
Per serving: 100 cals, 0 g fat, 0 mg sodium, 26 g carbs, 3 g fiber, 15 g sugar, 1 g protein
Mavuno Harvest’s healthy dried fruit snacks are made with 100-percent fruit that's finely sliced and then rolled into bites for a nostalgic treat that Gans is a big fan of.
A cool bonus: The brand also helps support farms in one of the poorest regions on Earth. “I love that the brand works with small farming cooperatives in rural Africa,” Gans says.
Per serving: 171 calories, 2.25 g fat (1.85 g saturated fat), 0 mg sodium, 34.6 g carbs, 2.9 g fiber, 30.7 g sugar, 1.6 g protein
Montmorency cherries (including the dried ones, Cording notes) are known for their health benefits, including their high antioxidant content and athletic performance-boosting abilities.
Since these cherries tend to be really tart, Eden Selected’s dried cherries are sweetened with organic apple juice concentrate.
Per serving: 130 calories, 0 g fat, 10 mg sodium, 32 g carbs, 2 g fiber, 24 g sugar (7 g added sugar), 1 g protein
These cute little dates are made through an interesting process: They’re picked, dried in the sun, steamed, and then packaged, which makes the finished product soft and surprisingly juicy.
They're also added sugar-free and easy to tote around in their resealable pouch, says Cording.
Per 1.25 ounce serving: 100 cals, 0 g fat, 0 mg sodium, 24 g carbs, 2 g fiber, 15 g sugar, 1 g protein
Mulberries probably aren’t part of your regular fruit rotation, but the superfood deserves a spot in your diet.
Navitas Organics’ mulberries are packed with antioxidants (including resveratrol) and work well as a mildly-sweet topping for things like salads and oatmeal, Cording says.
Per serving: 110 calories, 1 g fat, 0 mg sodium, 25 g carbs, 2 g fiber, 21 g sugar, 1 g protein
Freeze-drying fruit isn’t necessarily better than drying it in the sun or through other methods, Cording says; it’s just different.
Crispy Green’s freeze-dried cantaloupe has no sugar added, so you can munch on the sweetness in confidence. (Also, have you ever seen freeze-dried melon before?!)
Per serving: 35 calories, 0 g fat, 0 mg sodium, 8 g carbs, 1 g fiber, 6 g sugar, 1 g protein
These blueberries have a totally different texture than the ones in your fridge: Thanks to the freeze-drying process they undergo, they're crunchy.
Like regular blueberries, though, these little guys are packed with antioxidants and are an awesome source of fiber.
Per serving: 80 calories, 0 g fat, 0 mg sodium, 19 g carbs, 4 g fiber, 12 g sugar, 0 g protein
Life Grape's vine-dried grapes are essentially raisins, but without the added sugar that comes with many varieties. They're also non-GMO, sulfur-free, and preservative-free.
Cording loves them on top of salads, grain dishes, breads, and baked goods.
Per serving: 80 calories, 0 g fat, 0 mg sodium, 22 g carbs, 1 g fiber, 17 g sugar, 1 g protein
These freeze-dried orange slices have a lot going for them. They’re a phenomenal source of fiber (10 grams per serving!) and provide all of your daily recommended intake of vitamin C.
They're made with oranges and oranges alone, which is a major perk, Gans says.
Per serving: 130 calories, 0 g fat, 0 mg sodium, 12 g carbs, 10 g fiber, 12 g sugar, 0 g protein