Are Fruit Snacks Healthy?
And just how much "real fruit" do they actually contain?
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Kids (and adults) of all ages love fruit snacks. In addition to the grocery store, you can find them at the movies, inside birthday party goodie bags and in school lunch boxes. But are these chewy snacks good for you and your kiddos or just too good to be true? We posed the question to a registered nutritionist — here's what she had to say.
Are Fruit Snacks Healthy?
Fruit snacks contain around 70 to 80 calories per small pouch or about 100 calories per ounce — which is a reasonable amount of calories for a kids' snack. Most brands on the market (and they are several) are free of fat and are very low in sodium, but lack any protein or fiber. Many varieties also provide some vitamins A and C.
Are Fruit Snacks High in Sugar?
A serving of fruit snacks has around 10 grams of total sugar, including 8 grams of added sugar — which is equal to approximately 2 teaspoons. Depending on the brand, fruit snacks may be sweetened with combinations of corn syrup, rice syrup, cane sugar and fruit juice concentrates (which count as a source of added sugar).
Like sports drinks, active kids playing sports and athletes of all ages may benefit from using fruit snacks as a quick energy source during activity, but should consider how this dose of sugar factors into the entirety of their daily sugar intake. According to the American Academy of Pediatrics, kids ages 2 to 18 should limit intake of added sugars to 6 teaspoons (25 grams) or less per day.
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Are Fruit Snacks Made from Real Fruit?
Believe it or not, many brands of fruit snacks do contain (very) small amounts of fruit in the form of grape, apple, citrus and berry purees. Though they were once colored with artificial colors and food dyes, many popular brands of fruit snacks now get their hues from fruit and vegetable-based colorings. Despite clever marketing claims about the presence of "real" fruit, the amount found in these snacks should not be considered a contributor to servings of fruit in your kiddo's diet.
Are There Healthier Alternatives to Fruit Snacks?
If you’re looking to give your kids a whole food snack with plenty of vitamin A and C, choose fresh fruit over fruit snacks (they’ll also get fiber and potassium). For the times where only a chewy fruit option will do, scan nutrition facts and ingredient lists for lower added sugar varieties. Consider more nutrient-dense, packaged dried fruit such as raisins, apricots or strips of dried mango. You can also easily make your own fruit leather, using just 3 ingredients.
