There are many kinds of dried fruits that we can eat in our daily life. We can eat them in snacks as well as in many ways, such as in baked foods, trail mixes and cereals, fruit and veggie salads, cheese platters, and much more. The specialty of dried fruit is the water content is almost removed. But we can also eat some dry fruits soaked in water which may gain health benefits. Do you know which dry fruits should be soaked in water? Let’s take a look at this.

Dried fruits benefits

First of all, let’s have a look at the benefits of dried fruits. Different dried fruits have their own health benefits and particular values. Here I will introduce to overall benefits of dried fruits.

  • The antioxidants contain In dry fruits improve your immunity.
  • Antioxidants in dry fruits also have the effect of preventing cancer cells.
  • Dietary fiber contains in dry fruits is beneficial for the digestive system and helpful for preventing constipation.
  • Eating dry fruits helps to ingest more nutrients and reduce weight.
  • The beta carotene contains in dry fruits helps to reduce anxiety and depression.

Find out different dried fruit benefits in detail here

Why dry fruits should be soaked

Dried Mango, Kiwi and Raisins

When dried fruits soak in water, they will start to germinate. So, it will increase the nutritional value of the fruit. Seed cover contains phytates and oxalates that will affect nutrient absorption. Soaking in water increase nutrient absorption and helps proper digestion.

Manufacturers add some sulfate substances to preserve dried fruits, such as apricots, prunes, and raisins. Rinsing the fruit surface with water helps remove these harmful guest particles, and soaking in water results in better.

Soaking dried fruits can improve the taste and make them easier to chew. The taste of soaked dried fruits becomes sweet and crunchy.

Soaking softens the skin, and it is helpful in faster cooking. Also, it will increase the digestibility of dried fruit.

How to soak dry fruits in water

  • Take a glass jar or container with a lid.
  • Fill it with drinking water.
  • Add your dried fruits as you like.
  • Close the lid and place it for at least 30 minutes.
  • You can keep it in the refrigerator for up to 2 3 days.
  • Clean the fruits with clean water before you eat them.

You can use the hot water to speed up the soaking process. The soaking time can vary according to the size of the dried fruit and the amount of dried fruit. So it is best to use equal parts of water and dried fruits. If you use too much water, it will dilute the dried fruit flavor.


Which dry fruits should be soaked in water

Red dates

Red dates are the most common dry fruit that you can soak in water. Red dates have many health benefits. It is high in natural sugar, and the soaking water will be tastier. So, you can eat them soaked, and there is no harm.


Wolfberry is a healthy fruit that can supplement sufficient nutrition to the body. It has good effects, especially on the eyes and skin. You can soak wolfberry in water and drink the soaked water. The recommended amount of wolfberry is 20g per day. Don’t overeat them.


Grapes become raisins after the dehydration proses. Except for the loss of water and a few vitamins, other minerals and dietary fiber are preserved in raisins as perfectly. As well as eating raisins directly, you can also soak them in water. The soaked raisins also have more benefits.


Mulberries are a delicious fruit that you can eat directly or soak in water. The soaked water of dried mulberry is beneficial to your eyes. You can drink it as tea or eat it as a crunchy fruit.


You can eat dried apricot soaked in water. It is beneficial to moisten the lungs. Apricot is rich in dietary fiber, and they can promote gastrointestinal motility and prevent constipation. The content of vitamin C in dried apricots is lower than that of fresh apricots. But dried apricots contain a certain amount of vitamin C and polyphenols. So, these substances have antioxidant effects that improve your health.

Dried fruits

Can we drink water of soaked dry fruits

Can you drink or not the soaked water depends on the fruits that you soak in the water. You can drink directly without no doubt soaked water such as dates, wolfberry, longan, and mulberry.

But it is not suitable to drink water that is used to soak almonds or walnuts. This type of seed-soaking water can contain phytates, cyanide compounds, or tannins. Therefore you shouldn’t drink this type of water. Most of the water can be a bitter taste, and the water used to soak seeds overnight is best thrown away.


Can almonds and walnuts be soaked together?

You can soak almonds and walnuts together, and there will be no harm. Both almonds and walnuts will become more nutritious after soaking.

Does soaking dried fruit remove sugar?

Although dried fruit sugars are concentrated, vitamins, minerals, dietary fibers, and antioxidants are also concentrated simultaneously. When soaking dried fruit, there will be no removal of sugar. The natural sugar in dried fruit does not primarily affect your sugar level. Your sugar level can cause a little spike, but it becomes normal quickly.


Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.