How to Choose Nutrient-Dense Low- or Medium-Glycemic-Index Dried Fruit

If you’re struggling to get enough fruit in your diet, consider eating more dried versions of it. A half-cup serving of dried fruit equals 1 cup of fresh fruit, according to the U.S. Department of Agriculture (USDA). Dried fruit provides vitamins, minerals, and health-boosting phytochemicals (compounds found in plants), just like fresh fruit does. Make sure the dried fruit you’re choosing has no added sugars, the Academy of Nutrition and Dietetics says.

Generally speaking, unsweetened dried and fresh fruits have a similar glycemic index (GI) score, which is the numerical value assigned to a food based on how much it raises blood sugar. The GI value is most often used by people with diabetes to make food choices that help manage blood sugar. If you’ve been told to stick to foods that are considered low (0 to 55) or medium (56 to 69) GI, dried fruit is still an option.

According to the USDA, a half-cup serving of seedless raisins contains:

• 217 calories
• 2.4 grams (g) of protein
• 0.2 g of fat
• 57.5 g of carbohydrates
• 3.3 g of fiber
• 45 milligrams (mg) of calcium
• 1.3 g of iron
• 540 mg of potassium

Raisins have a GI of 49 to 66, according to the University of Sydney’s GI database, making them a low- to medium-GI food. Raisins have a slightly higher GI range than fresh grapes, which have a GI of 43 to 59, making them a low- to medium-GI food, also according to the University of Sydney.

According to the USDA, a half-cup serving of dried apricots contains:

• 157 calories
• 2.2 g of protein
• 0.3 g of fat
• 40.7 g of carbohydrates
• 4.7 g of fiber
• 35.8 mg of calcium
• 1.73 mg of iron
• 755 mg of potassium
• 117 micrograms (mcg) of vitamin A

Dried apricots have a GI of 30 to 56, the University of Sydney says, making them a low- to medium-GI food, depending on how naturally sweet they are. Low-GI diets can help manage your diabetes, reduce your risk of cardiovascular disease, help you lose or maintain a healthy weight, and lower blood pressure and cholesterol, according to the Mayo Clinic.

According to the USDA, a half-cup serving of pitted prunes contains:

• 209 calories
• 1.9 g of protein
• 0.3 g of fat
• 56 g of carbohydrates
• 6.2 g of fiber
• 37.4 mg of calcium
• 0.8 mg of iron
• 635 mg of potassium
• 34 mcg of vitamin A

Prunes also have a low GI of 29 to 43, the University of Sydney says. In addition to having a low GI, dried fruits like prunes are also high in fiber. Fiber delays food digestion, which also slows the release of sugar into the bloodstream, the Harvard T.H. Chan School of Public Health says.

According to the USDA, a half-cup serving of figs contains:

• 186 calories
• 2.5 g of protein
• 0.7 g of fat
• 47.6 g of carbohydrates
• 7.3 g of fiber
• 120.5 mg of calcium
• 1.5 mg of iron
• 505 mg of potassium

Figs have a glycemic index of 54 to 61, the University of Sydney says, making them a low- to medium-GI food. Figs are a good source of fiber, with a half-cup serving providing 26 percent of the daily value of the nutrient, according to the U.S. Food and Drug Administration.