Dried Fruit Sugar Comparison

All eight fruits from this guide ranked by sugar per 100 g, with calories and fibre alongside.

Ranked from the lowest sugar content, the order runs: unsweetened banana chips at about 35 g per 100 g, prunes at about 38 g, dried figs at about 48 g, dried apricots at about 53 g, raisins at 59 g, sweetened dried cranberries at about 65 g and dates at 66 g. Fresh grapes close the table at 16 g, the baseline every dried figure should be read against.

Portion math changes how the ranking feels. A 30 g portion of dates delivers about 20 g of sugar; the same 30 g of prunes delivers about 11 g. Choosing from the low end of the table almost halves the sugar in a snack without changing the habit.

Processing moves products within the ranking. Sweetened cranberries and glazed banana chips carry added sugar on top of the fruit's own, so unsweetened versions sit lower than the standard figures shown here; the ingredient line on the pack is the tie-breaker.

The fibre column rewards a second look. Dried figs lead at roughly 10 g per 100 g, and prunes provide about 7 g — close to three times the 2.4 g in a fresh apple with skin — which is part of why the low-sugar end of the table is also the high-satiety end.

To turn these numbers into a daily routine, see How to Portion Dried Fruit; to keep a stocked jar safe for months, see How to Store Dried Fruit.

• Banana chips, unsweetened — ~35 g sugar, ~520 kcal, ~8 g fibre per 100 g
• Prunes — ~38 g sugar, ~240 kcal, 7 g fibre
• Dried figs — ~48 g sugar, ~250 kcal, ~10 g fibre
• Dried apricots — ~53 g sugar, ~240 kcal, ~7 g fibre
• Raisins — 59 g sugar, 300 kcal, ~4 g fibre
• Dried cranberries, sweetened — ~65 g sugar, ~310 kcal, ~6 g fibre
• Dates — 66 g sugar, ~280 kcal, ~7 g fibre
• Fresh grapes (baseline) — 16 g sugar, 69 kcal, ~1 g fibre

Further reading

• How to Portion Dried Fruit
• How to Store Dried Fruit