Dried Fruit for Diabetics: Low-Sugar Picks & What to Avoid

Can you eat dried fruit with diabetes?

You’ve probably been told to steer clear of dried fruit because it’s high in sugar. Dried fruit often gets a bad rap when it comes to blood sugar. It’s sweet, concentrated, and easy to overeat — so it’s no surprise many people with diabetes are told to avoid it.

But the truth? Dried fruit isn’t the enemy.

Dried fruit can actually be part of a nutrient-dense, blood-sugar-friendly snack. In fact, it can be a good source of fiber, antioxidants, and natural sweetness. It’s all about knowing what to buy, how much to eat, and how to pair it to keep blood sugars stable.

Let’s get into it!

Is Dried Fruit Safe to Eat for Diabetics?

Yes — it is not harmful to eat dried fruit if you have diabetes. Many believe that diabetics have to eat low carb and avoid fruit because of it’s high sugar content. This is false!

A meta analysis showed that increasing fruit intake actually decreased fasting blood glucose levels in patients with diabetes. Another study found that those who eat whole fruits, have a lower risk of developing type 2 diabetes.

This is due to the fiber content and other beneficial nutrients like vitamins, minerals, and phytonutrients. Fruit is encouraged as part of a healthy dietary pattern. Aim for 5 servings of fruits and vegetables each day.

But, keep in mind that dried fruit can raise blood sugars more easily than other foods.

What Happens to Your Blood Sugar After You Eat?

When you eat carbohydrates alone or by themselves they are easily broken down and absorbed into the blood stream quickly. This means that your blood sugars rise quickly and will fall quickly — like a roller coaster.

Remember, it is normal and a natural response for your blood sugars to rise after you eat!

We want blood sugars to be like small peaks and valleys, not large dips like roller coasters. You can do that by pairing carbohydrates with protein, fat, and fiber. Fiber helps to slow down the digestion of carbohydrates which gets broken down into sugar. Additionally, limiting added sugars and eating consistently throughout the day.

How Dried Fruit Impacts Blood Sugar

However, there are many factors that influence your blood glucose levels which can impact blood sugar levels differently. Some include:

• Portion size:
• What foods you pair or eat it with
• When you’re eating it
• Amount and type of other nutrients in the fruit such as fiber
• The glycemic fruit and whether it contains added sugars
• Your insulin sensitivity level

The concern isn’t the sugar alone — it’s:

• How much and when you eat
• Whether the fruit has other nutrients or added sugar (which many brands sneak in)
• How you eat it (by itself or paired with other foods)

Dried vs. Freeze Dried vs Fresh Fruit

Dried Fruit

Dehydrated or dried fruit is just fresh fruit with the water removed, which makes the sugar and calories more concentrated. That’s why a handful of raisins might have as much sugar as a handful of grapes — just in a much smaller portion.

According to the FDA, products like these should be clearly labeled as “dried” or “dehydrated,” unless it’s a fruit — like raisins — that consumers naturally recognize as dried. 

Freeze Dried Fruit

Freeze-dried fruit is made using a special process that freezes the fruit and then removes the water through a vacuum, turning ice directly into vapor (a process called sublimation). The FDA allows these products to be labeled either as “dried” or “freeze-dried,” though “freeze-dried” is more informative for consumers.

This method helps retain more of the fruit’s original vitamins, minerals, and antioxidants. The result is a crisp, lightweight fruit that usually doesn’t need added sugar or preservatives.

Just like with dried fruit, portion control still matters — because without the water content, it’s easy to eat more than you realize.

Fresh Fruit

Fresh or whole fruits are fruits in it’s natural form. They are exactly how nature made them — no processing, no preservatives, no added sugar. It’s also what we are most familiar with seeing at the grocery store. Fresh fruit has the highest water content, which helps with hydration and makes it more filling for fewer calories. It’s also packed with fiber, vitamins, and antioxidants in their most natural form.

While fruit can come in many forms — frozen, canned, in jams or jellies — this article focuses specifically on dried fruit and how it fits into a diabetes-friendly diet. Let’s take a closer look at which dried fruits are the best options and what to watch out for.

Best Dried Fruit for Diabetics: My Top Picks

Serving sizes are 40 g each from FoodData Central.

1. Apricots

• 100 calories
• 3 g fiber
• 25 g carbohydrates
• 21.4 g sugar
• 465 g potassium (10% DV)

2. Prunes

• 96 calories
• 3 g fiber
• 26 g carbohydrates
• 15 g sugar
• Potassium 293 mg (6% DV)

3. Pears

• 105 calories
• 3 g fiber
• 28 g carbohydrates
• 25 g sugar
• Potassium 213 mg (4.5% DV)

4. Dates

• 113 calories
• 3 g fiber
• 30 g carbohydrates
• 25 g sugar
• 262 g potassium (5.5% DV)

5. Figs

• 111 calories
• 4 g fiber
• 26 g carbohydrates
• 19 g sugar
• 272 mg potassium (5.8% DV)

6. Apples

• 97 calories
• 3.5 g fiber
• 26 g carbohydrates
• 23 g sugar
• 180 mg potassium (3.8% DV)

What to Watch Out For

Dried fruit can be a convenient, nutrient-dense snack — but not all options are created equally. Here’s what to keep in mind when buying or eating dried fruit.

1. Added Sugars

Not all dried fruit just contains fruit. Many brands sell sweetened or candied varieties, such as candied pineapple or mango strips with added sugar. These options often contain more sugar than unsweetened dried fruit.

Tip: Look for labels that say “no added sugar” and check the nutrition facts panel for added sugars. You can also check the ingredient list for syrups, sugars, or sweeteners.

2. Portion Control

Because dried fruit has less water and is more concentrated, it’s also higher in natural sugars and calories. This makes it easy to overeat and have larger portions.

A standard portion is about 2 tablespoons to ¼ cup depending on the fruit.

Keep in mind that portion size and serving size are not the same thing!

A serving size is a genereal guideline and standard amount typically used on the nutrition fact label which is meant to help with comparison and general guidance. A portion size is the actual amount you choose to eat, which may be more or less than one serving. A portion size can contain multiple servings.

For example, if the serving size on a package of dried mango is ¼ cup, but you eat ½ cup, your portion is ½ cup — which means you’ve eaten 2 servings.

3. Misleading Packaging

Be careful about packaging that is misleading with terms like “all natural,” “made with natural ingredients,” or “organic.”  

The FDA defines “all natural” as a product that contains no artificial ingredients, including no artificial colors or dyes. However, this term is not regulated by the USDA and does not mean the product is organic.

In contrast, the USDA regulates the term “USDA Organic”. This means the product was produced using approved organic farming methods. It ensures that the product does not contain any genetically modified organisms (GMOs).

How to Include Dried Fruit in a Diabetic Diet

Diabetics can eat dried fruit as part of their overall diet. It’s important to keep a few things in mind that were mentioned above. The key is mindful portioning and pairing. While dried fruit is naturally high in sugar, it can still fit into a balanced diet when eaten in moderation and with the right combinations.

Your ideal portion may vary depending on your insulin sensitivity, how well your blood sugars are managed, and the type of dried fruit. I recommend pairing dried fruit with a source of protein. This combination helps slow the absorption of sugar and reduces blood sugar spikes.

Dried fruit is lightweight, portable, shelf-stable, and energy-dense — ideal for long hikes. Here are some great hiking snacks for your next trip.

Try these simple snack ideas:

• Almond butter stuffed Medjool dates
• Use as a topping for Greek yogurt
• Dried fruit and nut mix
• Dried fruit bar and snacking cheese
• Dried apricots and pistachios
• Dried apple rings + peanut butter
• Dried cherries + almonds
• Any dried fruit + hard-boiled egg
• Fig slices + goat cheese on whole grain crackers
• Dried plums (prunes) + walnuts
• Unsweetened banana chips + sunflower seed butter

Looking for dairy-free options? Check out these high protein, dairy-free snacks.

Bottom Line

Dried fruit can be a healthy snack for diabetics when eaten in small portions, without added sugar, and paired with protein or fat to support blood sugar balance. The key is avoiding added sugars, watching your portions, and combining it with foods that help keep your blood sugar stable.

Need help getting your blood sugars under control — or not sure where to start?  Join my Blood Sugar Navigator course to learn how to manage type 2 diabetes, lower your A1c, and reduce medication.

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Written by Heather Krawsek, dietetic intern
Reviewed by Carrie Weitzel, registered dietitian