Consider the difference between 2 full cups of fresh grapes versus ¼ cup of sun-dried raisins. They both contain fiber, good carbohydrates, and important phytonutrients. Both are individual servings that contain just a little more than 100 calories. However, due the high water content of fresh fruit, they have a much higher volume in the stomach. After eating the raisins, one might still be hungry; however, after enjoying the 2 cups of grapes, one is likely to feel full and satiated. The larger portion of grapes is just a more satisfying choice.
As a result, when people are trying to lose weight, I highly recommend avoiding dried fruit and instead to enjoy fresh fruit. If fresh fruit isn’t available, I also recommend frozen fruit as it still has a high water content.
Of course, once you achieve your ideal weight, dried fruit can be added back into your diet as a healthy snack.