The Best Dried Fruits for an Energizing Hiking Snack

Dried fruit is a delicious and nutrient-dense snack, which is convenient when you need to refuel with carbohydrates from backpacking. It satisfies hunger pangs and packs a punch of health benefits, making it the perfect on-the-go snack for hiking adventures.

For instance, the phenols in the skin of an apple provide UV-B protection against sun damage, and the potassium in a banana, a key component of many dried fruits, plays a crucial role in maintaining muscle function. This ensures you’re physically prepared for a long day on the trail.

Dry fruits contain multiple vitamins (A, B, C, Calcium, Iron, and Magnesium) and are loaded with fructose, a natural fruit sugar that provides its sweet taste. Dried fruit is also an excellent source of dietary fiber. Fructose, unlike man-made sugar, works in combination with the soluble fiber of the fruit to break sugar down gradually (keeping the body’s glucose stabilized) while it converts it into energy for the body. These are just a few examples of the numerous health benefits that dried fruits offer, making them an excellent choice for your backpacking trips.

Potassium, Iron, and Exercise

Backpackers need to increase their potassium intake to replace the potassium lost from muscles during hiking, as well as what is excreted through sweating and urination. Maintaining adequate potassium levels is crucial, especially if you become sick and experience vomiting or diarrhea. Low potassium levels can lead to symptoms such as muscle cramps, fatigue, and irregular heartbeats.

Moreover, consuming processed foods high in sodium, like ramen noodles, raises your potassium requirements. Potassium and sodium work together to maintain the body’s fluid balance; a diet high in sodium results in increased potassium loss. Unfortunately, processed foods typically lack sufficient potassium, and sports and vitamin drinks are often poor sources as well.

The best sources of potassium are fruits. Dried fruits, such as bananas, raisins, and dates, are excellent options for replenishing potassium levels. Meals containing potato flakes are also a great way to restore potassium lost while backpacking.

Iron is another essential mineral for backpackers. While fresh fruits are not good sources of dietary iron, dried fruits contain higher concentrations of this nutrient. Dried fruits also provide vitamin C, which enhances the absorption of plant-based iron. For additional information, see our handy chart for vegetarian sources of iron.

Which dried fruits should you take backpacking?

There are many options, each with its own unique flavor and health benefits, making the choice far from boring.

1.  APPLES

Depending on how apples are dried, their texture can be leathery and chewy (dehydrated/heat-dried) or crunchy and crisp (freeze-dried). The flavor of dried apples depends on the variety, ranging from sweet to tart. Granny Smith apples, although tart, are a fantastic source of Vitamin C, a potent antioxidant known for its immune-boosting properties.

Since apples are common in North America, we often assume they are less significant than the latest exotic berry import commanding a premium price. This could not be further from the truth! Apples are a fruit unmatched by other fruits in their ability to combine fiber, flavonoids, and antioxidant nutrients. To get the most nutrient advantage, look for apples that are dried with their skin intact. Most of an apple’s benefits (antioxidants) are within the skin. Be sure to purchase organic dried apples. Conventional apples contain one of the highest amounts of pesticides of any fruit (see EWG chart below).

• Freeze Dried Apples 1 C or 1 oz (28g)  =  100 calories
• Dehydrated Apples 1/2 C or 1.5 oz (40g) = 100 calories

2. RAISINS

When grapes are dried, they become small, chewy, and filled with sweetness. Raisins, made from dried grapes, are rich in iron, an essential mineral necessary for oxygen delivery throughout the body. Grapes are plentiful in North America, making them easy to find and purchase. Their small size and favorable weight-to-calorie ratio make raisins an excellent option for packing out.

When purchasing raisins, it’s crucial to choose organic and domestically grown varieties to steer clear of high pesticide levels, as indicated by the EWG chart below.

• Raisins ¼ C or 1.5 oz (40g)  = 130 calories

3. BANANAS

The sweet, fleshy part of the fruit is dried into chips and strips or powdered to make instant smoothies and to sweeten dishes. Banana acts as a natural antacid for the body by helping the digestive system activate the cells responsible for coating the stomach lining with thick protective mucus. They also contain pectin, a soluble fiber that normalizes food elimination through the digestive system. Most important, bananas replenish potassium, an essential electrolyte for regulating fluid balance, muscle function, and regular heart rhythm.

• Dried Banana Slices 1.5 oz (40g) = 133 calories

4. DATES

The United States is home to approximately a quarter of a million date palm trees, with the majority located in the arid Coachella Valley of Southern California. Dates are categorized into three types: soft, semi-soft, and dry (often referred to as bread dates). The chewy bread dates have a longer shelf life and are frequently stored as “survival food” for emergency preparedness.

Dried date pieces are an excellent source of potassium. While they are not typically eaten on their own, they can taste great this way. We incorporate dates into several of our products for their sweet flavor and nutritious calories. See reasons on why you should consider dates in your backpacking food.

• Dried Dates 10 pieces 1.5 oz (40g) = 130 calories

5. MANGO or PINEAPPLE

A taste that blends flavors of pineapple and peach, mangoes are a good source of potassium, vitamins A and C, and beta-carotene. In the United States, mangoes are primarily cultivated in South Florida. Although Hurricane Andrew devastated many groves in 1992, they have been gradually recovering. As these trees continue to thrive, we can expect to see an increase in domestically produced mangoes in the coming years.

For the time being, Mexican mangoes are a fantastic option. At Outdoor Herbivore, we offer pure organic dried sliced mangoes grown in Chiapas, Mexico. We feature the Ataulfo “honey” mango, which is renowned for its sweet and rich flavor. With 920 calories per bag, it provides a great source of energy!

Like mango, pineapple is a tropical fruit that provides a concentrated source of carbohydrates. It is distinctive because it contains bromelain, an enzyme with numerous health benefits, including reduced inflammation, inhibited tumor growth, and improved blood coagulation.

BERRIES?

Berries are great, although we don’t recommend packing out dehydrated berries alone as a snack, even though their high levels of antioxidants, flavonoids, vitamin C, and potassium make them seem a great choice. Berries are very low in calories and are not readily available (especially organic, which is the best choice). Instead, eat them fresh if you find them growing wild along the trail (if you can positively identify what is edible), or incorporate them as part of your meal. Freeze-dried berries are a better choice than dehydrated ones since this drying preserves the most nutrients.

• If you purchase commercially dried berries, be aware that they often contain sugar additives. For instance, almost all dried cranberries (because they are tart) contain added sugar. Look for cranberries that contain natural sugars, such as apple juice concentrate, versus refined sugars, such as corn syrup.

Purchase Organic Dried Fruits

Many commercially processed fruits contain food coloring, added sugar, sulfur, and other enhancers to prolong shelf life, cover up lousy taste, and improve ascetics. Buying organic means the fruit is not saturated with harmful chemicals or preservative spray.

Of all the fruits listed here, raisins and apples are the most important ones to purchase organic. Conventional grapes and apples are sprayed with high quantities of toxic pesticides, which, when rinsed, remain within the fruit (residues in the soil spread to the fruit’s flesh). Thus, when the fruit is dried, the pesticide level is concentrated in the small surface area of a bite-sized piece. Since apples and raisins are incorporated into many outdoor dishes to provide natural sweetness, they are consumed in higher quantities (than typical), making exposure a concern for the outdoor adventurer.

Buying organic also prevents the addition of sulfite or sulfur dioxide, a preservative with questionable health risks. See the EWG Shopper’s pesticide guide for more information on organic produce.

In Summary

As you can see dried fruit makes an excellent nutrient-dense food to take on your backpacking trips. Its ability to satisfy hunger and provide a burst of health benefits makes it the perfect on-the-go snack for hiking. You don’t have to snack on fruit by itself. Dried fruit makes for a delicious ingredient in many different backpacking food recipes. Outdoor Herbivore offers several backpacking meals that include organic dried fruits. Try one for your next outdoor adventure.

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