Freeze-dried fruit is becoming a popular snack option due to its convenience and portability. While it may look similar to dried fruit, freeze-dried fruit has a unique texture more akin to astronaut ice cream. Registered dietitians agree that freeze-dried fruit is a healthy option as it retains most nutrients found in fresh fruit. Freeze-drying is a great preservation method that keeps the structure and nutrients of the food intact, with minimal loss of volume. This means freeze-dried fruit still contains the bulk of the nutrition found in fresh fruit, including antioxidants, phytonutrients, and vitamins like vitamin C.
Despite the nutritional benefits of freeze-dried fruit, it’s not exactly the same as eating fresh fruit. The dehydration process removes the hydrating effects of fresh fruit and some of the fiber component. Freeze-dried fruit is more concentrated than fresh fruit and can contain more sugar per serving. It’s easy to consume a large amount of freeze-dried fruit in one sitting without realizing it, so portion control is essential. Experts recommend treating freeze-dried fruit as a topping or ingredient to be combined with other filling foods high in protein or healthy fats.
One cup of fresh strawberries contains 46 calories and 11 grams of carbohydrates, including 5 grams of sugar. In comparison, a serving of freeze-dried strawberry slices can contain upwards of 100 calories and 20 to 30 grams of carbohydrates, including around 15 grams of sugar. While freeze-dried fruit is a nutritious snack on its own, it’s best enjoyed in combination with other foods to balance out sugar intake. Freeze-dried fruit can be used as a colorful topping for yogurt, overnight oats, or as part of a trail mix with roasted chickpeas, nuts, and seeds. It can also be incorporated into baked goods like muffins for added flavor and nutrition.
Freeze-dried fruit is preserved at the peak of its freshness, making it a convenient option for on-the-go snacking. Divided into individual packets, freeze-dried fruit can easily be added to kids’ lunch boxes or taken in the car. It’s a portable, crunchy snack that can be enjoyed straight out of the package or combined with other foods for a more satisfying snack. While freeze-dried fruit may not be as hydrating as fresh fruit, it still provides a concentrated source of nutrients and can be a healthy addition to your diet when consumed in moderation. Its long shelf life and easy portability make freeze-dried fruit a versatile option for incorporating more fruit into your diet.
