Fresher is better
Fresh fruit and dried fruit share one main difference: concentration. Because dried fruits are just missing their water, they become smaller and pack in way more sugar and calories per volume than a fresh fruit would. And because they’re so small — more bang for your buck! — it’s important to watch portion size. It’s easy to toss back ten or so dried apricots, but when you think about what those fruits looked like fresh — well, it’s a whole lot. According to Consumer Reports, just one-and-a-half dried figs will give you 70 calories. The same holds for eating three dates or two tablespoons of dried blueberries or cherries. And dried fruit can even lead to gas or bloating if you overdo it.
If you’re watching your blood sugar, look at the glycemic load when deciding between fresh and dried fruit. According to the New York Times and Healthline, dried fruits tend to be higher on that scale, and it can take more dried fruit than whole fruit to fill you up. But whether you prefer fruit dried or fresh, smoothie-d or juiced, it’s generally good to try a variety and keep track of sugar and other nutrient content.