Why Freeze-Dried Fruit is the Ultimate Healthy Snack

 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

freeze dried fruit

Healthy snacks form part of the heart and soul of any healthy diet, right? Well, if you’re considering the switch to healthier in-between meal alternatives, I think it’s time to take a closer look at freeze-dried fruits. 

Freeze-drying helps retain the fruit’s original flavor, color, and nutritional content. Freeze-dried fruits are popular snacks because they also have a long shelf life, are portable and easy to eat, and they don’t require refrigeration.

What exactly is freeze-dried fruit, and how is it produced?

The freeze-drying technique is unique in that the fruit is sublimated, which means that the water that is frozen evaporates directly from ice to water vapor, expelling 99% of the moisture from the fruit without ever entering a liquid phase.

The fruit is placed in a vacuum chamber at a temperature below freezing. The temperature is gradually raised, and the water’s solid molecules become gaseous without ever becoming liquid. The physical makeup of the fruit, as well as its nutritional content, are retained as a result.

There are a lot of fruits which are ideal for freeze-drying, and these include:

  • Bananas
  • Pears
  • Pineapples
  • Apples
  • Blueberries
  • Blackberries
  • Strawberries
  • Raspberries
  • Peaches
  • Cherries

The Benefits of Eating Freeze-Dried Fruits

  • Take it anywhere! Fruit that has been freeze-dried is practical because it is lightweight, portable, and lasts a long time. Almost every freeze-dried fruit is edible and can be enjoyed as a nutritious snack.
  • Storage of up to a quarter of a century? Yes! Fruit that has been freeze-dried has a storage life of more than 25 years. Because freeze-dried fruit does not require to be refrigerated, it is an excellent emergency and camping food. Because it is smaller in size than fresh fruit, freeze-dried fruit may additionally conserve you space. Most importantly, the fruit can be hydrated again and restructured while keeping nearly all of its nutrients.
  • Are freeze dried fruits healthy? Yes, this is another major benefit since they are packed with nutrients! Freeze-drying is an extremely effective method of food preservation, preserving the structure, flavor, and nutritional content of the fruit. Some vitamins, such as vitamin C and thiamine, are better retained as a result of the process. Furthermore, freeze-dried fruit is seldom manufactured with additional sugar, whereas some types of dried fruit frequently contain sugar.

Which is Better, Fresh Fruit, or Freeze-Dried Fruit?

While fresh or frozen fruit with no added sugar is preferable to dried fruit, freeze-dried fruit is an excellent alternative for convenience, portability, and low-temperature storage. Because of the absence of water, dried fruit may not be as satisfying as whole fruits when consumed. To add to that, since it is dried, it is more calorie-dense and concentrated than the same quantity of fresh fruit.

Is it true that processed fruits contain more sugar than fresh fruit?

Processed fruits, such as freeze-dried or plain dried fruits, have a terrible reputation for being high in sugar, but we’d want to dispel that myth. One prevalent myth is that unsweetened freeze-dried or dried fruit has a greater sugar content than fresh fruit. That is simply not true. The actual difference is in the concentration of sugars that a person can consume through a given serving, and not really the amount of sugar.

Moisture is eliminated from the fruit during the procedure of freeze-drying, causing it to decrease in size. This compresses the sugar content and allows you to consume more portions in one sitting than you would if you ate it fresh. Consider a bunch of 20 grapes in comparison to a modest handful of 20 raisins. Both of these snacks have the identical amount of sugar, but what differentiates them is how you feel after eating them.

The ordinary individual would likely munch on 20 grapes over the period of 10 minutes and feel somewhat full. In terms of 20 raisins, the average individual could probably finish it in 1 minute and still feel hungry.

So, dried or freeze-dried fruit has no more sugar than its fresh counterpart, but it is easier to consume in bigger quantities, providing a higher concentration of sugar in less amount of time.

Since it’s easier to consume more, the answer is to watch your portions. To help you remain on track and have a more balanced snack or meal, try combining freeze-dried fruits with a bit of protein and healthy fats, such as a handful of almonds.

Frequently Asked Questions

Does frozen fruit have added sugar?

No, frozen fruit contains no added sugar, so you can feel good about eating it without worry!

frozen raspberry

Is freeze-dried fruit a healthy snack?

Yes, it is! Here’s why.

Freeze-drying is a process that preserves food by removing water, minerals, and other ingredients. The result is a dried product with a long shelf life and no moisture content left behind.

Freeze-dried fruit—or dehydrated fruit—can be stored for up to 10 years at room temperature. This makes it ideal for emergency kits and backpacking trips where you might not have access to fresh produce or your fridge is full of something else (like ice cream).

This method of preservation preserves the vitamins, minerals, and nutrients present in these foods. When you eat freeze-dried fruit, you’re eating what’s left over after the water has been removed from the original food—but there’s still enough nutrition to make it a great snack choice!

What happens if you eat too much freeze-dried fruit?

Moderation is key! Consuming too much freeze-dried fruit can cause some stomach issues if you eat too much of it at once.

It’s just not good for your digestive system to have to deal with as much as it does when dealing with regular food; instead, make sure you stick with smaller portions so that your body doesn’t have to work as hard digesting all that food at once!


So, there you have it: a variety of delicious, healthy, and easy-to-store snacks that provide more energy and greater health benefits than their traditional counterparts. Give freeze-dried fruits a try the next time you’re looking to up your snacking game!

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