Are fruit roll-ups dehydrated fruit?
Fruit roll-ups have been a popular snack for kids and adults alike for decades. Their sweet taste and chewy texture make them an irresistible treat. But what exactly are fruit roll-ups made of? Are they really just dehydrated fruit as their name implies? In this article, we’ll take a closer look at the ingredients and nutrition facts of fruit roll-ups to find out if they live up to their fruity name.
What are fruit roll-ups?
Fruit roll-ups are thin, flat sheets of fruit-flavored snack. The most common flavors are strawberry, cherry, and grape. Brands like Fruit by the Foot, Fruit Roll-Ups, and Fruit Leather are among the most popular. To make fruit roll-ups, fruit purees are combined with corn syrup, sugar, and other ingredients. The mixture is spread thin on trays and dried. The result is a flexible, sweet sheet that can be rolled up.
Common ingredients in fruit roll-ups
So what exactly goes into those sweet, fruity sheets? Let’s take a look at some of the most common ingredients found in fruit roll-ups:
- Fruit purees – These provide some of the fruit flavor and nutrition. Common purees include apple, pear, grape, and strawberry.
- Corn syrup – This is added for sweetness, texture, and as a binding agent.
- Sugar – More sweetness comes from regular white sugar or dried cane syrup.
- Trans fats – Some brands use trans fats like partially hydrogenated oils to help preserve the snacks.
- Natural and artificial colors and flavors – These ingredients provide the vibrant colors and strong fruit flavors.
- Citric acid – Help provides tartness similar to real fruit.
- Dextrose – A simple sugar that also acts as a preservative.
- Malic acid – Another acid that gives a fruity tartness.
Nutritional value of fruit roll-ups
Given the ingredients listed above, it should come as no surprise that fruit roll-ups are not the most nutritious snacks. Let’s look at the nutrition facts for a popular brand of strawberry fruit roll-ups:
| Nutrition Facts | Per 1 roll-up (21g) |
|---|---|
| Calories | 80 |
| Total Fat | 0g |
| Sodium | 25mg |
| Total Carbohydrate | 20g |
| Dietary Fiber | 0g |
| Sugars | 13g |
| Protein | 0g |
As you can see, a single 21g fruit roll-up contains 80 calories. But none of those calories come from protein or healthy fats. The main nutrients are 20g of carbohydrates, which mostly come from added sugars. There is no dietary fiber, so you won’t get any gut-healthy fiber like you would from eating real fruit.
Health implications of fruit roll-ups
The lack of protein, fiber, and nutrients along with the high sugar content mean that fruit roll-ups offer very little nutritional value. Regularly consuming fruit rolls-ups and other similar fruit snacks can have several negative health effects:
- Weight gain – The high calorie and sugar content can lead to obesity if consumed in excess.
- Tooth decay – Sticky, sugary snacks expose teeth to more decay-causing bacteria.
- Blood sugar spikes – The high glycemic index can rapidly spike blood sugar levels.
- Diabetes risk – Frequent blood sugar spikes put more strain on the pancreas and increase diabetes risk.
- Lack of nutrients – Kids who eat more processed fruit snacks get less nutritional benefit than those who eat whole fruits.
While an occasional fruit roll-up won’t do much harm, they are best limited to a treat and not a daily snack. And they certainly can’t replace the nutritional benefits of fresh, whole fruits and veggies.
Fruit content in fruit snacks
One of the biggest selling points of fruit snacks is that they are made from real fruit. But most brands contain only a small percentage of fruit, usually in the form of fruit purees. Let’s look at some of the fruit contents for popular fruit snack brands:
- Fruit by the Foot – contains 10% fruit puree
- Fruit Roll-Ups – 8% fruit content
- Gushers – 10% fruit juice
- Fruit Gummies – 5-10% fruit juices
- Sunkist Fruit Snacks – 10% fruit juice
As you can see, even the fruity snacks with higher fruit contents still only contain about 10% fruit juice or puree. The other 90% is made up of sweeteners, starches, artificial flavors and colors. So despite the tempting fruit shapes and flavors, these snacks lack the complete nutrition profile of fresh fruits.
Comparing fruit roll-ups to whole fruits
To really see the health impact, let’s directly compare the nutritional value of fruit roll-ups to fresh, whole fruits. We’ll stick with the strawberry fruit roll-ups for an easy comparison to fresh strawberries:
| Nutrition Facts | 1 Strawberry Fruit Roll-up (21g) | 10 Medium Strawberries (147g) |
|---|---|---|
| Calories | 80 | 50 |
| Total Fat | 0g | 0g |
| Sodium | 25mg | 0mg |
| Total Carbohydrate | 20g | 12g |
| Dietary Fiber | 0g | 3g |
| Sugars | 13g | 8g |
| Protein | 0g | 1g |
| Vitamin C | 0% | 160% |
Looking at this comparison, it’s clear that fresh strawberries are far more nutritious. The whole berries contain half the calories and sugars as the fruit snacks. They also provide filling fiber, vitamins like vitamin C, and antioxidants. These nutrients are lost when the fruits are processed into sugary fruit purees and strips.
Are there any healthy fruit snacks?
After seeing how nutritionally poor mainstream fruit snacks are, you may wonder if there are any healthy options out there. Here are some tips for finding more nutritious fruit-based snacks:
- Look for options with more whole fruits and juices over fruit “flavors.”
- Avoid products with hydrogenated oils or trans fats.
- Seek out snacks without artificial dyes and flavors.
- Look for varieties with added fiber for gut health.
- Search for options with extra vitamins and minerals.
- Dried fruit with no added sweeteners can be a tasty choice.
Some of the healthier fruit snack options include:
- Annie’s Organic Bunny Fruit Snacks
- Happy Baby Organic Superfood Puffs
- Made in Nature Fruit Fusion Dried Fruit
- Stretch Island Fruit Leather
- Bare Fruit Apple Chips
While these products are generally more nutritious, keep in mind that whole fresh fruits and vegetables should still make up the bulk of a healthy diet.
Conclusion
When looking at their ingredients and nutrition facts, it’s clear that most mainstream fruit snacks contain very little real fruit. The small amounts of fruit purees and juices are outweighed by added sweeteners, artificial flavors, and lack of fiber and nutrients. While they may be tasty treats, fruit roll-ups and similar products lack the full nutrition benefits of fresh fruits and veggies. Kids and adults are better off getting their daily fruit servings from whole foods rather than processed fruit snacks.