The healthiest dried fruits, like apricots and prunes, offer nutrients like potassium and vitamin K. They often retain many nutrients from their fresh versions and make a convenient snack.

1. Dried ApricotsA basket of dried apricots

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Apricots are a nutrient-dense stone fruit, and in their raw form, they are rich in vitamins C and A.

Their antioxidant content is revered for its role in the body, supporting immune, skin, and eye health, and they fight against oxidative stress. It is no surprise that many people opt for dried apricots when eating dried fruit. 

Apricots lose some vitamin C during drying, but they remain rich in other nutrients. They are a source of potassium (plays a role in hydration and muscle contraction) and copper (essential for red blood cell formation).

A half-cup serving of dried apricots provides:12

Calories: 157

Carbohydrates: 40.7 grams (g)

Protein: 2.2 g

Fat: 0.33 g

Fiber: 3.7 g

Sugar: 34.7 g

Vitamin A: 117 micrograms (mcg) (13% DV)

Vitamin E: 2.8 milligrams (mg) (18% DV)

Potassium: 755 mg (16% DV)

Copper:  0.22 mg (24% DV)

2. Dried Prunes

A pile of dried prunes with fresh plumes on a table

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Prunes and plums are nutritionally similar, but prunes stand out for digestive and bone health. They are a good source of soluble and insoluble fiber, encouraging healthy digestion and regular bowel movements. 

The vitamin K content in prunes is praised for its antioxidant effects that help prevent bone loss and encourage bone formation.

Prunes are also rich in vitamin B6. This nutrient is important for brain development and keeping the immune and nervous systems healthy.

A half-cup serving of dried prunes provides:13

Calories: 209

Carbohydrates: 55.5 g

Protein: 1.9 g

Fat: 0.33 g

Fiber: 6.2 g

Sugar: 33 g

Vitamin K: 52 mcg (43% DV)

Vitamin B6: 0.18 mg (10% DV)

Potassium: 635 mg (13% DV)

3. Dried Figs

A pile of dried figs

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Dehydrated figs are a soft, sweet, nutrient-packed snack. They are often associated with laxative effects, which prompt many people to eat them for digestive support.

While a half cup serving does not provide significant amounts, it does provide some calcium, potassium, and magnesium. These minerals support various aspects of bone, heart, and muscle health.

A half-cup serving of dried figs provides:14

Calories: 125

Carbohydrates: 32 g

Protein: 1.7 g

Fat: 0.46 g

Fiber: 1.9 g

Sugar: 24 g

Magnesium: 34 mg (8% DV)

Calcium: 81 mg (6% DV)

Potassium: 340 mg (7%DV)

4. Dried Apples

A bowl of dried apples

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Dried apples may have fewer nutrients than other dried fruits. However, they are lower in calories. You can enjoy them in larger amounts without significantly increasing your daily calorie intake.

Plus, they provide a decent amount of copper, which supports a healthy immune system and red blood cell formation.

A half-cup serving of dried apples provides:15

Calories: 104

Carbohydrates: 28.4 g

Protein: 0.4 g

Fat: 0.14 g

Fiber: 3.7 g

Sugar: 24.6 g

Copper: 0.8 mg (9% DV)

5. Dried Cranberries

Dried cranberries spilled from a glass bowl

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Cranberries are a welcome dish at many holiday parties. However, they offer nutritional benefits all year round in dehydrated form. Their rich color indicates a potent antioxidant profile that can help fight free radicals that contribute to various health concerns.

Fresh cranberries are rich in vitamin C and many other important nutrients. However, dried cranberries lose some of those nutrients during dehydration. Still, they contain some vitamin C and a decent amount of fiber.

A half-cup serving of dried cranberries provides:6

Calories: 247

Carbohydrates: 66 g

Protein: 0.14 g

Fat: 0.87 g

Fiber: 4.2 g