Are Dried Fruits Healthy? Nutrition, Calories, and Safety Tips for Tu b'Shevat

It's popular to eat dried fruit on Tu B'Shvat, but is this natural “candy” actually healthy?

Dr. Michal Gillon, a clinical dietitian at Schneider Children’s Medical Center explains: “The high calorie and fat content of dried fruits, nuts, and almonds prevents many people from enjoying their taste and the health benefits they offer. But on Tu B'Shvat, you can put aside the guilt: walnuts, dates, figs, and other dried fruits provide significant health benefits. It’s worth enjoying them — as long as you don’t overdo the quantities.”

Are dried fruits healthy?

“Dried fruits are rich in dietary fiber and help support bowel function, so they are recommended for people who suffer from constipation.

“They also contain essential minerals. For example, dried figs provide abundant calcium and potassium. Apricots, cherries, and cranberries are rich in phytochemicals — plant compounds that help prevent heart disease and certain types of cancer. Some phytochemicals may also help strengthen memory and vision.”

How many calories are in dried fruit?

“Don’t be fooled by their shriveled appearance — dried fruits contain quite a few calories:

• 1 large dried fig (or 2 small): 50 calories

• 2 soft dates: 50 calories

• 2 dried prunes: 50 calories

• 3 dried apricots: 50 calories

• 4 slices of dried apple: 50 calories

• 10 banana chips: 50 calories

• 1 slice of dried pineapple: 50 calories

• 100 g fruit leather (dried apricot sheet): ≈300 calories”

Are nuts and seeds healthy?

“Nuts provide protein, carbohydrates, and a variety of vitamins and minerals. Almonds, for example, are rich in calcium. Walnuts, pecans, and peanuts are high in fat — but most of it is monounsaturated fat, a healthy fat that may help lower blood cholesterol levels and reduce the risk of conditions such as high blood pressure, type 2 diabetes, and certain cancers.

“In addition, a diet that includes nuts tends to be more filling, which can help people eat less overall and maintain a healthy weight.

“It’s best to eat nuts in their natural form, without roasting, because roasting reduces the quality of the fatty acids they contain and may partially destroy B-vitamins. It is also preferable to buy them without added salt.”

How many calories are in nuts and seeds?

“Nuts are part of a high-fat, high-calorie food group:

• 3 pecans = ≈45 calories

• 3 walnuts = ≈45 calories

• 4 cashews = ≈45 calories

• 6–8 almonds / hazelnuts / peanuts = ≈45 calories

• 2 tablespoons sunflower / watermelon / pumpkin seeds or pistachios = ≈45 calories”

(Photo: shutterstock)

Important Tips About Dried Fruits & Nuts

Dietitian Adina Ben-Aharon, head of the Nutrition and Diet Unit at Soroka Medical Center, recommends: Some dried fruits and nuts may contain gluten. People with celiac disease or gluten sensitivity should purchase natural, unroasted nuts and packaged dried fruits with full ingredient labeling.
Dried fruits and nuts may be added to cooking, baking, and salads — or eaten as a snack. It is recommended to rinse dried fruits before eating.

Dried prunes may help those suffering from constipation — but they should be consumed together with plenty of fluids to avoid worsening constipation.

People with diabetes or hyperlipidemia (high blood fats) should consult a dietitian before adding dried fruits to their diet due to their high sugar content. Prefer dried fruit instead of sweets or candy.

Salted nuts contain large amounts of sodium — people who must limit salt intake should avoid them. Avoid sugar-coated or candied nuts; choose fresh nuts without roasting, frying, or seasoning. Prefer dried fruits without artificial coloring or preservatives — artificially colored fruits are noticeably bright and unnatural in color.

And finally — an important safety warning: Prof. Yehezkel Waisman, head of the Emergency Medicine Unit at Schneider Children’s Medical Center, emphasizes thatchildren under age five should not be given nuts of any kind. It isimportant to cut dried fruits and round fruits lengthwise to reduce choking risk, and always remove pits before giving them to toddlers.