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Fruits are delicious and sweetened with natural sugars, which make them not only delicious but also nutritious. Nutrients like vitamins, fiber and minerals can be found in them. They also have  low-calorie content. No wonder they are considered to be nature's healthy candy.

Freeze-drying techniques are a bit more advanced nowadays. Because of this, many food brands use this method to preserve meals without losing the nutrients. Freeze drying is different from dehydration, which involves removing only a third of moisture which can lead to bacterial growth and molds. The freeze-drying method removes 98% of the moisture from fruits and vegetables.

Foods that are products of freeze-drying can be restored to their original form once added with water. Because freeze-drying completely depletes food of moisture, there is very little need to add preservatives to keep bacteria away. By utilizing the proper packaging and storage methods, freeze-dried foods can last for a long time.

The question is, are these freeze-dried fruits healthy? Here are some facts that you should know.

What are freeze-dried fruits, and how are they made?

The freeze-drying process is done through sublimation. It is done by first freezing fruit and then putting it under vacuum pressures. This will then cause the ice crystals to elevate, turning them from solid ice into steam quickly. This process will remove water much more efficiently than old-fashioned drying.

The fruit's water content and nutritional value are condensed and preserved without affecting the fruit's structure. This makes this technique of preserving food mainly suited to soft fruits which are relatively low on sugar.

How do freeze-dried fruits compare nutritionally to frozen and dried fruits?

Ideally, eating fresh fruits or those that are not too processed is the way to go. However, people choose dried and freeze-dried fruits for convenience.

Lindsey Kane, the RD for Sun Basket, explained that the frozen and freeze-dried fruits were immediately flash-frozen and freeze-dried right after being harvested to lock all the nutrients they have. This is the reason why the dried and freeze-dried fruits are more nutrient-dense than the fresh ones.

Generally, freezing is an excellent way to preserve nutrients compared to other techniques like canning and refrigeration. This is mainly due to the short period of heat treatment used to blanch food before freezing, compared to the long time it takes for heat treatments in canning.

Freeze-drying is a more efficient way to remove water than the traditional way of drying. Just like freezing, it helps preserve nutrients. Since freeze-dried fruits contain less water than fresh fruits, you could end up eating more of them than fresh fruits, which means more nutrients.

7 Excellent Benefits of Freeze-Dried Fruits

For people who are too busy to prepare nutritious snacks that are easy to pack, freeze-dried fruits are the way to go. There is no question about their convenience.

Here are some thoughts about the freeze-dried fruit craze and some reasons why freeze-dried fruits are a great choice for those looking for nutritious, delicious and convenient snacks!

Fresh taste and appearance

Despite all the steps freeze-dried fruits went through, they are still as flavorful as their fresh counterparts. The fresh fruits' moisture is all taken out by flash freezing them, leaving them in their purest form. Without changes in their appearance, shape, and texture, what's left are crispy fruits that are slightly sweeter for us to enjoy!

The fruits' aroma and flavor also do not change because they are not dried via heat processing. The freeze-drying process maintains most of the original fruit's nutritional content. Freeze-drying simply takes out the water, not the flavor.

Lasting freshness and longer shelf-life

Freeze-dried ingredients can be stored for years in theory. The freeze-drying method removes water from the prepared fruits. To guarantee the lasting freshness of these fruits, cans, and pouches have oxygen taken out. Oxygen absorbents may be added as well. This will help make the fruits taste fresh. So, to make it short, the main benefit of these freeze-dried fruits is that they last longer. These ingredients can live in your storeroom. They can also save you space in your area if you choose these freeze-dried fruits for smoothies and shakes over huge bags of frozen fruits inside your freezer.


Since these freeze-dried fruits are lightweight, they are very handy and convenient for traveling. You can eat them out of the bags, create smoothies on-the-go or even sprinkle them in your oatmeal.

Rich in nutrients

Freeze-dried fruit contains nutrients that offer several health benefits, making it a good addition to a well-balanced diet.

According to research, freeze-dried fruits hold up to 90% of their original nutritional content. One small serving pack could still be a huge nutritional feast. You can have your daily dose of Vitamin C, Vitamin A, different nutrients and minerals with the convenience of not always holding a huge chunk of fresh fruit.

Low in calories

Different brands of freeze-dried fruits have a different calorie count. Some freeze-dried fruits contain less than 40 calories per 10-gram serving. If you want to satisfy your sweet tooth and lose weight at the same time, low-calorie foods like freeze-dried fruits are for you. Freeze-dried fruits do not contain any additional sweeteners and preservatives, so they’re a guilt-free delicious snack that you can enjoy wherever, whenever you want.

Not only are freeze-dried fruits low in calories, but they are also filled with fiber. Fiber is a vital nutrient. With the right amount of fiber which regulates your digestive system and keeps your cholesterol levels low, you will surely have a well-balanced diet. It also helps reduce the risk of heart diseases. Adding the right amount of fiber in your diet also lowers your chance of developing colon cancer. It prevents you from eating unhealthy snacks between meals.

For example, a bag of freeze-dried raspberries, strawberries or bananas could contain up to two grams of dietary fiber, making it an outstanding choice for health-conscious people.

Easy preparation

Freeze-dried fruit is easy to prepare. Its process only requires quick rehydration of the fruit, which is ideal for storing. Most freeze-dried foods are reformed back by adding warm water.


Freeze-dried fruits help you create a number of desserts and dishes that you and your family can enjoy. Like when you have stored freeze-dried strawberries or freeze-dried raspberries, you can use them to make fruity breakfast cereals, fruit salads, overnight oats and many more.

Do processed fruits actually have more sugar than fresh fruit?

Freeze-dried fruit or unsweetened dried fruit, just like any other processed foods are believed to be filled with unhealthy sugar. Do they have more sugar than fresh fruit? Here's the answer.


It's not about the amount of sugar; it's about your portions. During the process of freeze-drying the fruits, they shrink in size while the moisture is being removed. This is done to easily consume them without losing their original nutritional content, including sugar. It's just like trying to eat 20 grapes versus trying to eat 20 raisins. Twenty grapes is a handful, right? If you eat 20 grapes, you will feel relatively full; which limits your consumption. But when you eat 20 raisins, you will consume it in a shorter time without feeling full.

Freeze-dried fruit doesn't have higher sugar content than fresh fruit. They are just easier to consume in larger quantities. And since it's easier to digest, you need to be mindful of your portions. You can consume freeze-dried fruits together with some protein and healthy fats, like almonds, for a better-rounded meal.

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