Is Freeze-Dried Fruit Bad For You?

We will discuss how convenient and nutritious freeze-dried fruit is. We will look at how healthy it is and if you should continue to consume or back off on the consumption of freeze-dried fruit. Keep in mind that freeze-dried and frozen fruit are not the same things. 

In short, the answer is no. Freeze-dried fruit is still good for you. It keeps more nutrients when the fruit is freeze-dried instead of dehydrating the fruit. 

What is Freeze-Dried Fruit? 

You will find that freeze-dried fruit uses a special process. This process is known as sublimation. This process will allow you to eliminate the moisture out of the fruit without eliminating the nutritional value. When fruit is freeze-dried, it will have removed over 99 percent of the moisture. This allows you to keep food for extended periods of time. 

Best Fruit to Freeze Dry 

There are a few fruits that are better than others. Some fruits will work better with the process. Here are a few that work great with the freeze-drying process:

  1. Apples 
  2. Blackberries 
  3. Blueberries 
  4. Raspberries 
  5. Strawberries 
  6. Peaches 
  7. Cherries 
  8. Bananas 
  9. Pineapples 
  10. Pears 

Nutritional Content of Freeze-Dried Fruits 

Many nutrients are left inside the fruit. This includes vitamins, minerals, and fiber that are essential to our diet. Many fruits will have sugar. The amount of sugar in fruit will vary. When it comes down to it, if you do not have fresh fruit, freeze-dried fruits are the next best bet. 

Basic Nutritional Value of Freeze-Dried Fruits

We will look at some basic nutritional values of some of the listed fruits above. We will discuss a few others as well. 

  1. Strawberries have a serving size of 34 grams. In this, you will find 120 calories and 15 grams of sugar. 
  2. Bananas have a serving of 40 grams. In this, you will expect 150 calories and 30 grams of glucose. 
  3. Apples will have a 34-gram serving size. You will find 130 calories and 22 grams of sugar. 
  4. Cherries have only a 28-gram serving size. It will contain 98 calories and 22 grams of sugar. 
  5. Raspberries will have 130 calories per serving. Each serving contains 13 grams of sugar. Raspberries have a serving size of 34 grams. 
  6. Blackberries will contain 102 calories per 30-gram serving. It will also contain 14 grams of sugar. 
  7. Pears will have a serving size of about two ounces. This is equivalent to about a quarter cup. You can expect to find 25 calories and 4 grams of sugar. 
  8. Blueberries will have 108 calories per 28 grams. It will also have about 19 grams of sugar. 
  9. Peaches will have a 35-gram serving size. They will contain 130 calories as well as 24 grams of sugar. 
  10. Pineapples will have a serving size of 100 grams. You will expect to find 70 calories as well as 14 grams of sugar. 

Nutritional Information of Fresh Fruit 

We will look at how fresh fruit compares to the fruit above. 

  1. A single cup of strawberries will have 46 calories. It will also have about seven grams of sugar. 
  2. A normal banana will have nine grams of sugar and about 105 calories. 
  3. A large apple contains 23 grams of sugar and 130 calories. 
  4. A dozen cherries contain twelve grams of sugar and 130 calories. 
  5. A cup of fresh raspberries will have only five grams of sugar and 54 calories. 
  6. A cup of fresh blackberries will contain only seven grams of sugar and 62 calories. 
  7. If you have a normal pear, you can expect about 17 grams of sugar and 101 calories. 
  8. Fresh blueberries have a serving size of one cup. This will contain about fifteen grams of sugar and 84 calories. 
  9. A single fresh peach will have 58 calories and have thirteen grams of sugar. 
  10. A cup of pineapple chunks will have sixteen grams of sugar and 82 calories. 

Fresh Vs. Freeze-Dried 

As you know, both fresh and freeze-dried are great options. They are both full of nutrients. However, they do have a few differences. One of the biggest things people notice is that fresh fruit continues to ripen. This means that the nutritional value can decrease if it becomes too ripe. 

Freeze-Dried Fruits 

When you find freeze-dried fruits, they are often picked at their peak. This means that they are as ripe as possible. This also means that the fresh fruit is packed with nutrients. This is the best time to pick the fruit to be freeze-dried.

When you pick fruit, you will trap all minerals, vitamins, and nutrients. The only vitamin that is not locked in is Vitamin C. This is because this vitamin is soluble in water. The peel of the fruit also has a lot of nutrients that can be lost during the freeze-drying process. 

You may also notice that freeze-dried fruits do not smell the same as fresh fruit. However, some fruits have a strong scent after being freeze-dried. 

Freeze-dried fruits are also going to have more mild tastes than fresh fruit. The berries will appear less tart than those of fresh fruits. 

Fresh Fruit 

You will notice that fresh fruit tastes more tart. They will be available only during certain times of the year as well. Certain fruits are not in season all year where you are located. It is also important that you pick fruit that is not fully ripe. You want to ensure that the fruit is not too ripe. If fresh fruit is too ripe, the nutrient value will be lower. The fresher the fruit, the more nutritional value it brings your body. 

Benefits of Freeze-Dried Fruit 

  • Many people believe that freeze-dried fruit contains more sugar than fresh fruit. However, this is not the case. Fresh fruit and freeze-dried fruit both have sugars. The best thing to do is to watch your portion size. No matter what type of fruit you eat, portion control is key. 
  • Freeze-dried fruit can last on a shelf for many years. Some freeze-dried fruits can last up to thirty years. However, the most common shelf-life is two years. When the fruit is freeze-dried, less than one percent of the moisture is left in the fruit. 
  • If you are making smoothies, freeze-dried fruit can save you time. You do not have to cut any fruit or wash anything. Your fruit is ready to go into the smoothie. 
  • You can blend or grind your freeze-dried fruit to use in recipes. There are many benefits to using freeze-dried fruit that has been ground to a powder. Many baking recipes will benefit from the added flavor. 
  • Freeze-dried fruit is cheaper than fresh fruit. This is due to the serving size of fresh fruit compared to freeze-dried fruit. 


Long story short, if you have access to fresh fruit, eat it. However, if you are looking for something that will last on the shelf and provides nutrients, utilize freeze-dried fruit. Both are packed in nutrients and are good for you. However, one is just easier to eat and is cheaper.