Nutrient Loss

• Fruits contain mostly water. When fruit is dried, all the water is removed, as are some nutrients, such as vitamins A and C, and iron.
  
  

Extra Sugar

• Sugar is often added to dried fruits, particularly those that are a little sour to begin with. Extra sugar means extra calories, so sweetened dried fruit should be avoided if you are watching your caloric intake.
  
  

Fiber Boost

• If you need to eat more fiber, dried fruits are the way to go. Raisins, which are the dried form of grapes, have about 5 grams of fiber per half cup, while a cup of grapes only has about 1 gram of fiber.
  
  

Convenience

• Unlike fresh fruit, dried fruit is available year-round and has a considerably longer shelf life. It is also more portable than fresh fruit. There is no risk of dried fruit bruising when you are on the go.
  
  

Less Is More

• Eat smaller portions of dried fruit than you would fresh, since its flavor and calories are concentrated. A cup of dried apricots has over 300 calories, while a cup of fresh apricots has less than 75 calories.