Fresh fruit or dried fruit: Which is more nutrition-packed? Which contains more vitamins and minerals, especially vitamin C, as I need it more. Does dried fruit have vitamin C?
Dried fruit has vitamin C. However, the amount can vary depending on the type of fruit. Besides, the process of dehydrating fruit can cause a reduction in the concentration of some vitamin C. Dried fruits high in vitamin C include apricots, cranberries, cherries, etc.
Read the article to learn more about dried fruit, its vitamin C content, and its health benefits.
Does Dried Fruit Have Vitamin C?
Yes, dried fruit contains Vitamin C. However, the concentration may vary depending on several factors, ranging from fruit types to storage.
Dried fruit is a delicious treat made by taking out most water from fruit using natural or artificial techniques, such as sun drying or dehydrating. This process makes the fruit smaller, sweeter, and more shelf-stable. However, it loses some vitamin C content while losing its water content.
Several other factors can impact the concentration. Here are some common ones.
- Drying Method: Vitamin C is sensitive to heat, light, and air. So, different drying methods (freeze, hot air, or vacuum drying) can lead to oxidation and breakdown of the vitamin.
- Type of Fruit: Some dried fruits, like citrus and pineapple, have high levels of vitamin C due to their natural composition.
- Storage and Handling: How dried fruits are stored and handled can also affect Vitamin C levels. Light, oxygen, and humidity exposure can degrade Vitamin C over time.
- Additives and Preservatives: Some dried fruits might have added ascorbic acid (Vitamin C) to preserve color and nutritional value.
- Metal ions: The presence of iron or copper ions, whether in the fruit or dehydrator, can initiate the oxidation and hydrolysis process of vitamin C. These ions act as catalysts in breaking down vitamin C, a vital nutrient known for its antioxidant properties.
Which Dried Fruit Has The Most Vitamin C?
Vitamin C content in dried fruit varies based on quality, freshness, drying method, and storage conditions.
Jujube is the dried fruit with the highest vitamin C content – containing 217.60 mg of vitamin C in a 100g serving. The recommended daily allowance for vitamin C is 60 mg. Just imagine: a small 100g serving of Jujube contains 363% of the recommended daily allowance for vitamin C. Isn’t it amazing!
But what if you don’t have Jujube? Don’t worry; you have many options for dried fruits with high vitamin C.
|Dried Fruit||Vitamin C per 100g (RDA%)|
|Litchis||183.00 mg (305%)|
|Goji berries||48.40 mg (81%)|
|Mango||42.30 mg (71%)|
|Longans||28.00 mg (47%)|
|Blueberries||23.80 mg (40%)|
|Cherries||19.30 mg (32%)|
|Peaches||10.60 mg (18%)|
|Apricots||9.50 mg (16%)|
|Apricots||7.10 mg (12%)|
Vitamin C Content: Dried Fruit vs. Fresh Fruit
Fresh fruit generally contains more Vitamin C than dried fruit. Vitamin C is sensitive to heat and air, and drying can significantly reduce Vitamin C content. Besides, the vitamin C content in dried fruit is generally lower than that of fresh fruit due to dehydration.
Fresh fruits have more water, which can dilute nutrients like vitamin C, compared to dried fruits. Dried fruits are more nutrient-dense and calorie-dense than fresh fruits due to their lower water content.
While dried fruit is a reliable and long-lasting source of vitamin C, it contains more sugar and calories than fresh fruit.
On the other hand, fresh fruit can be a refreshing and hydrating way to get vitamin C and other antioxidants. However, it doesn’t last as long as dried fruits and may lose some vitamin C during storage or transportation.
Simply put, dried and fresh fruit can provide vitamin C in different amounts and forms.
Can you get vitamin C from the sun?
So, to ensure you’re getting enough vitamin C from fruits, eat a combination of fresh and dried fruits in moderation. Wait – don’t forget to maintain a balanced diet, too.
|Category||Fresh Fruit||Dried Fruit|
|Vitamin C Content||Higher (due to no drying process)||Lower (loss during the drying process)|
|Water Content||Higher (more hydration)||Lower (less hydration)|
|Sugar Concentration||Lower (less concentrated)||Higher (more concentrated)|
|Convenience||Less convenient for travel||More convenient for travel|
|Caloric Density||Lower (due to more water content)||Higher (due to less water content)|
Is Dried Fruit Healthier Than Fresh?
Fresh and dried fruits each have their unique attributes and potential health benefits. Fresh fruits might be better if you seek higher Vitamin C content and lower calories. In contrast, dried fruits offer convenience and longer shelf life.
Both have benefits and drawbacks, so you must choose according to your needs.
- Nutrient Concentration: Dried fruit is more concentrated in nutrients compared to fresh fruit. The dehydration removes water, producing a smaller volume with higher vitamins, minerals, fiber, and antioxidants called phenols.
- Calorie and Sugar Content: Dried fruit has more calories and sugar than fresh fruit because of the water removal. But, if you eat them in the right portions, there’s not much difference.
- Volume and Fullness: The high water content in fresh fruits adds volume, keeping you on track with your health goals.
- Nutrient Stability: Dehydration reduces heat-sensitive nutrients like vitamins C, B, folate, and thiamine in dried fruit. Fresh fruit generally retains higher levels of these nutrients.
Is Dried Fruit Good For Weight Loss?
Dried fruit can be a double-edged sword in weight loss; it depends on how much and what kind you eat. It can be part of a healthy weight loss plan in moderation and unsweetened.
Here are the advantages and disadvantages of eating dried fruit.
- Higher in fiber and antioxidants than fresh fruit
- It may help you feel full and reduce inflammation
- Some have a low glycemic index and do not spike blood sugar levels
- It can satisfy your sweet tooth.
- Higher in calories and sugar than fresh fruit
- It may contain added sugar or preservatives
- Some have a high glycemic index and can cause cravings and hunger
- It should be limited to a small portion per day.
How to Incorporate Dried Fruits into a Healthy Diet?
Here are some tips for eating dried fruits healthily.
- Choose unsweetened dried fruits that have no added ingredients and are naturally dried to avoid sugar content and allergic reactions.
- Eat them with meals or protein-rich foods (yogurt, nuts, cheese, or eggs) to avoid spikes in your blood sugar levels, as they are high in natural sugars.
- Eat a daily serving of 20g of mixed nuts and dried fruits to meet your fruit intake requirements, and count it as one of your five-a-day.
- Add them to other foods to add flavor, texture, and sweetness to other foods, such as cereals, baked goods, salads, smoothies, or oatmeal.
- Enjoy them in moderation.
Can you take vitamin C with milk?
Does Dried Fruit Have More Sugar Than Fresh?
Dried fruit has more sugar than fresh fruit per volume because the water is removed during drying. A cup of grapes has about 15 grams of sugar, while a cup of raisins has about 116 grams. However, dried fruit’s serving size is smaller than fresh fruit’s, so the sugar difference may not be as large per weight.
Which Dried Fruit Has The Least Amount Of Sugar?
Some of the dried fruits with the lowest sugar content are dried olives (1 gram of sugar per 100 grams), dried peaches (34 grams of sugar per 100 grams), dried apricots (35 grams of sugar per 100 grams), etc. However, watch your portion size and avoid added sugar or preservatives in dried fruit.
Does dried fruit have vitamin C?
Yes, dried fruit contains vitamin C. However, the concentration may vary depending on fruit type, dehydrating process, and storage. It can be a healthy addition to your diet, but take it in moderation, as dried fruit is high in sugar and calories.
For more, visit our blogs.
I am a health and wellness enthusiast working in a Pittsburgh-based wellness clinic. My primary role as a consultant is to tailor a balanced lifestyle for my patients, where positive steps and potent supplements play a synergistic role.