Best Dried Fruits for Weight Loss

Losing weight is a hot issue for many people these days, especially when obesity has become a significant health concern across the world. We are all aware that eating smart and exercising regularly keeps our body weight under control, but how many of us are ready to commit to such an effort?

On the other hand, what if we told you that you could burn off excess fat with the help of the best dried fruit for weight loss and keep the hunger at bay? Don’t believe us? Keep reading to find more about the nutritional benefits of dried fruits and discover their potential!

Recommended reading: The best food dehydrators in 2021

Why is Dried Fruit Good for Weight Loss?

  • According to numerous studies, people who ate dried fruit were generally healthier than those who didn’t! However, in terms of weight loss, there are a couple of reasons to opt for this produce:

    • Great nutritional snack – instead of consuming store-bought snacks and sweets, you can simply take a couple of dried apricots or raisins. Make sure they don’t have added sugar.
    • Keep you sated – dried fruits are packed with necessary vitamins, minerals, and fibers, so you won’t feel hungry.
    • Excellent source of antioxidants – some new research has linked a higher intake of antioxidants to less belly fat, less body fat, and lower body weight.
    • Boost metabolism – certain types of dried fruits have the ability to enhance the metabolic rate.

What are Some of the Best Dried Fruit for Weight Loss?


Nowadays, markets and grocery stores are swamped with dried fruit, making it easy to find products suitable for everyone’s needs. It’s up to you and your personal preference which of these you will pick. Take a look at the following list, which contains some of the best fruits for weight loss.

Banana

banana slices in a bowl

If you seek a convenient, portable snack with a long shelf-life, then dried banana chips may appeal to you. These chips provide consumers with several valuable nutrients. For instance, 1/3 cup serving features one gram of protein and another gram of fiber. It is also packed with potassium, phosphorus, iron, vitamin A, and magnesium in small quantities.

Compared to most foods, banana chips supply your body with much-needed energy, while one serving contains around 165 calories, and 58% of these calories come from fat. On the other hand, dried bananas have a relatively small amount of protein; therefore, the energy level might not last as long as you would like. Nonetheless, banana chips still contain less sodium and sugar than many ready-to-eat snacks.

Walnuts

cracked walnuts

Walnuts are healthy dried fruits and considered a great option for weight loss due to rich nutrients such as protein, omega-3 fatty acids, and fibers. They are also packed with high levels of polyunsaturated fats, including ALA, or alpha-linolenic acid, which are crucial for a healthy heart, and may stimulate your body to shred fat faster.

They don’t only affect your body weight loss but also improve overall health and do wonders on your skin and hair. Walnuts will also stimulate digestion while keeping dementia at bay. If you aren’t a fan of seafood, you can safely supplement it with nuts. With their help, you will start losing weight faster, especially that stubborn belly fat everyone wants to get rid of.

Prunes

prunes in a brown bowl

We usually associate prunes with older people eating them to keep their digestion moving. However, in many research areas, prunes have shown remarkable results when it comes to weight loss. One study examined the effects of prunes on weight loss and found that people who eat them regularly lost more weight, especially around the waist.

Participants also reported the feeling of fullness due to a high amount of fiber. However, be aware that prunes are high in sugar; therefore, you should limit your daily intake. For example, ¼ cup per day will be excellent for weight loss.

Raisins

Raisins in a bowl

Many people choose to add raisins to their healthy cookie recipes, yogurt, breakfast, and more. While they can hardly improve the taste of your dish, raisins contain many health benefits. This healthy snack is packed with zinc, selenium, antioxidants, potassium, magnesium, copper, iron, and fibers.

Additionally, when you consume raisins, they contribute to the health of your digestive system, prevent heart diseases and many types of cancer. Moreover, raisins will lower blood sugar levels, improve the look of your skin, and enhance eyesight.

This healthy snack will boost our metabolism while keeping us sated for a long time, making it already to the favorites.

Apricots

apricots in a mini bucket side view

Apricots have an ability to stop us feeling hungry at least five hours after we’ve consumed them, impressive, right? Best of all, they are low in calories, which means that 100-grams per serving, they only contain 200 kcal. On the other hand, apricots are traditionally considered a great remedy for healthy-looking skin, vision, and better digestion.

Considering they are packed with fibers, it will take longer for your body to break them down, which means you will feel sated for a couple of hours. And, if you feel sated, you are less likely to look for unhealthy alternatives.

Our Top Recipes for Best Dried Fruit for Weight Loss


Dried fruits such as raisins, apricots, prunes, bananas, or dates have a long history of bringing summer’s sweetness to winter recipes, considering fruits are often preserved and stored for the cold season.

However, if you lack motivation or an idea of incorporating the best dried fruit for weight loss into your recipes, we have a couple of suggestions.

DRIED BANANA

Homemade banana chips are an excellent substitute for sugary desserts, and they are easy to make. At the same time, they are sweet and chewy, which means they are basically candy. For this recipe, you could use the oven, but even better if you have a dehydrator.

When preparing banana chips, make sure to cut them into uniformly thin slices, approximately ¼ inch thickness. Use avocado, coconut, or olive oil to grease the baking sheet. Coconut will give bananas a slightly tropical flavor. Preheat the oven to 250F and bake them for about two hours, until nice and crispy.

Read our detailed recipe for dried banana chips here!

DRIED WALNUTS

When it comes to dried walnuts, you could try our winder salad, which is great for weight loss. For the dressing, you will need:

  • one shallot, finely diced
  • one tablespoon red-wine vinegar
  • one tablespoon Dijon mustard
  • ½ tablespoon salt
  • ¼ cup walnut oil

You can use any mixed salad greens you have or prefer. Combine the dressing ingredients and let it sit for five minutes. Combine the salad greens with the dressing, sprinkle with walnuts, and serve immediately. The oil and nuts will provide you with a heart-healthy balance of omega – 6 and omega – 3 fatty acids, along with the generous amount of fiber, protein, and antioxidant.

DRIED PRUNES

Prunes steeped in tea and lemon can be a quick and healthy dessert when you are on a dietary regime. You could serve them over Greek yogurt or ricotta cheese. Just because you are on a diet or want to lose weight, it doesn’t mean you can’t enjoy something sweet.

For steeped prunes, you will require:

  • Dried prunes
  • Two tablespoons honey
  • Two tablespoons lemon zest
  • Two tablespoons lemon juice
  • One cup of water
  • Three black or jasmine tea bags

Put the lemon zest, honey, prunes, water, and lemon zest into a medium saucepan and bring it to boil. Remove the pan from the heat while adding tea bags, and let it steep for two minutes. Remove the tea bags and let the prunes soak for a couple of more minutes.

Learn how to make prunes using a food dehydrator.

DRIED RAISINS

Considering raisins are a popular dried fruit for effective weight loss, you can combine them with various ingredients. They are low in salt and have a high amount of iodine, which is beneficial to your body.

When it comes to the recipe with a low caloric intake, you could add raisins to your favorite porridge, pudding, or Greek yogurt, or even combine them with different types of salads and meat. For instance, if you prefer having a salad-meal for lunch, you can add dried risings for better flavor.

Recommended reading: Our in-depth guide on how to make raisins.

DRIED APRICOTS

Who doesn’t love apricot and chocolate mix? Chocolate-dipped apricots is a healthy dessert recipe and truly a gift of love. For the ingredients you will need:

  • Dried apricots
  • 1/3 cup sugar
  • One cinnamon stick
  • One teaspoon lemon zest
  • One cup of water
  • Two ounces bittersweet chocolate

Mix water, cinnamon, lemon zest, and sugar into a small saucepan and bring it to boil until sugar dissolves. Reduce the heat to medium and simmer for another three minutes. Then, gently add apricots and simmer for another eight minutes, until they become tender.

Melt chocolate in a microwave, dip apricots into chocolate, and voila, your dessert is done!

FAQs About Best Dried Fruit for Weight Loss


Now, let’s address some of the questions that often arose among our readers regarding the best dried fruits for weight loss.

Can I Really Lose Weight Eating Dried Fruit?

Numerous studies have confirmed that moderate intake of dried fruit significantly affects weight loss.

How Much Dried Fruit Should I Eat Daily to Lose Weight?

Considering dried fruits are nutrient-dense in sugar, your daily intake shouldn’t go over 20g.

Which Dried Fruit is the Healthiest?

Each type of dried fruit has its benefits, that’s why we can’t pinpoint only one. But, for the purpose of maintaining a healthy balance in your body, the best are blueberries, apples, and figs.

Which Fruit Burns the Most Belly Fat?

If you want to shred some belly fat, dried banana is your best buddy!

What Fruit Should We Not Dehydrate?

There are no limitations when it comes to fruits; however, some will taste better than others. For instance, fruits high in fat, like avocado, don’t dehydrate well.