13. Dried fruit
Dried fruit tends to contain significant amounts of natural sugars. Because the water has been removed from dried fruit, this concentrates all the sugar and calories in a much smaller package.
Many fruits like cranberries, blueberries, cherries, strawberries, and mangos are infused with a sweetener (e.g., sucrose syrup) prior to drying, so even though dried fruit retains most of the nutritional value of fresh fruit, they are also very high in calories and sugar, including both glucose and fructose.
The fact that dried fruit contains fibre and many nutrients makes it a good snack, but eat it in moderation. Just watch your portion control and how often you consume these moreish snacks. A small one-ounce portion of raisins contains 84 calories, almost exclusively from sugar. Because dried fruit is sweet and energy-dense, it is easy to eat large amounts at a time, which can result in excess sugar and calorie intake.