Is fruit leather healthy for you?

Fruit leather, also known as fruit roll-ups or fruit snacks, is a processed food made from pureed fruit that is dried into a thin, leathery strip. It is a popular snack, especially among children. But is fruit leather actually a healthy choice? In this article, we’ll explore the nutrition facts, benefits, and downsides of fruit leather to help you decide if it should be part of a balanced diet.

What is Fruit Leather?

Fruit leather is made by pureeing fresh fruit into a smooth paste. The paste is then spread thinly onto trays and dried, either in the sun or in an oven or dehydrator. As the fruit paste dries, it forms into a thin, pliable strip that resembles leather. This dried fruit strip can then be packaged and eaten as a snack.

Any type of fruit can be used to make fruit leather, but the most common varieties are apple, strawberry, peach, apricot, grape, and mixed berry. Pure fruit spreads are sweetened only with the natural sugars from the fruit. However, many commercial fruit leathers have added sweeteners such as sugar, corn syrup, or artificial sweeteners.

Nutrition Facts

The nutrition content of fruit leather can vary considerably depending on the type and amount of fruits used as well as any added sweeteners. But in general, a 1-ounce serving of fruit leather provides:

• Calories: About 60 to 80
• Carbs: 15 to 20 grams
• Sugars: 10 to 15 grams
• Fiber: 0 to 2 grams
• Protein: 0 to 1 grams
• Fat: 0 grams
• Vitamin C: 10 to 60% DV
• Potassium: 2 to 10% DV

As you can see, fruit leathers are high in natural sugars. But they provide little fiber, protein, or fat. Their vitamin and mineral content depends entirely on the fruit used. Unsweetened varieties made with high-nutrient fruits like berries can be a good source of vitamin C and potassium.

Benefits of Fruit Leather

Here are some of the main benefits that fruit leather can offer:

Convenient, On-the-Go Snack

Fruit leathers are lightweight, portable, and easy to eat on the go. They don’t require refrigeration and are less messy than many other fruit snacks.

Naturally Sweet Taste

For kids and adults who enjoy something sweet, fruit leathers provide flavor and sweetness from natural fruit sugars. This makes them preferable to snacks high in added sugar.

Uses Real Fruit

Better quality fruit leathers are made with 100% real fruit, allowing you to get nutrients from fruit in snackable form.

Low Fat and Cholesterol Free

With zero fat or cholesterol, fruit leathers can be part of a healthy diet for weight management or heart health.

Gluten Free

Most fruit leathers are naturally gluten free, making them a good option for anyone avoiding gluten.

Long Shelf Life

Properly stored, fruit leather can last 6 months to 1 year before going bad. This makes it handy to keep on hand for quick snacks.

Downsides of Fruit Leather

However, there are some potential downsides to look out for with fruit leather:

High in Sugar

While the sugar in fruit leather comes naturally from fruit, it is very concentrated. Each serving may contain 10 or more grams of sugar. This can lead to blood sugar spikes.

May Contain Added Sugar

To make the fruit leather sweeter, many commercial brands add sugar or corn syrup. This adds empty calories and minimal nutrition.

Lower in Fiber

Since the fruit is pureed and the skins and seeds removed, fruit leathers contain much less fiber than whole fruits. Fiber helps slow sugar absorption and promotes fullness.

Not Always Made with Whole Fruit

Some inexpensive fruit leathers are made with fruit juice concentrate instead of whole fruit purees. These have less nutrients than varieties made from whole fruits.

Sticks to Teeth

The sticky, chewy texture of fruit leather causes it to adhere to teeth. This can increase the risk for cavities if not brushed away.

Nutrition Comparison of Fruit Leathers vs. Whole Fruit

To get a better picture of how fruit leathers compare nutritionally to fresh fruit, here is a nutrition table contrasting equivalents amounts of apple fruit leather and whole apple:

Nutrient	1 oz Apple Fruit Leather	1 Small Apple
Calories	70	95
Sugar	13 g	19 g
Fiber	0 g	4.4 g
Vitamin C	1.7 mg (3% DV)	8.4 mg (14% DV)
Potassium	36 mg (1% DV)	195 mg (4% DV)

As you can see, while fruit leather provides concentrated fruit flavor and sweetness, Whole apples offer more fiber, vitamin C, and potassium. The skin, flesh, seeds, and structural plant components in fresh fruit contain beneficial compounds and nutrients that fruit leather lacks.

Making Healthier Fruit Leather Choices

Not all fruit leathers are created equal when it comes to nutrition. Here are some tips for choosing healthier varieties:

• Select brands made with just fruit, not added sweeteners
• Look for varieties made with whole fruits, not just juice concentrates
• Choose fruit leathers with less common fruits like berries, cherries, or mangoes for more nutrients
• Read ingredient lists and avoid products with artificial colors or flavors
• Look for organic brands to avoid pesticides
• Consider making your own fruit leather at home to control ingredients

Healthy Ways to Eat Fruit Leather

Here are some tips for incorporating fruit leathers into your diet in a healthy way:

• Eat in moderation as an occasional treat, not an everyday snack
• Pair with protein like nuts or yogurt for more balanced nutrition
• Choose options with no added sugars
• Consume after eating a fiber-rich meal to prevent blood sugar spikes
• Brush teeth after eating to remove sticky residues
• Drink water after eating to cleanse the palate and rehydrate

The Bottom Line

Fruit leathers can be a tasty, wholesome snack when consumed in moderation. Varieties made with whole fruits and minimal added sweeteners provide concentrated fruit flavor with some nutritional benefits. However, they lack the full nutrition of fresh fruit and the fiber needed to slow sugar absorption. The stickiness can also adhere to teeth. Overall, fruit leathers are an OK snack choice on occasion but fresh fruits and veggies should still be the first pick for optimal nutrition.