Every loving parent aims to provide the best for their children. We ensure they form good friendships, keep track of their studies and extracurricular activities, and do our best to maintain a healthy diet for them.

However, we often fall short, sometimes allowing them to stay up too late, giving them extra screen time, or frequently opting for convenience over nutrition in their meals.

There are times we even fool ourselves into thinking unhealthy options are nutritious, like choosing fruit snacks, believing they are a “healthy” choice.

What are fruit snacks?

Fruit snacks are chewy treats infused with artificial fruit flavors, puree, juice, or concentrates, and often take on the shapes of fruits such as oranges, strawberries, raspberries, or grapes.

“They are usually made by mixing fruit ingredients with sugar and various additives, which are then cooked, shaped, and packaged,” explains Lisa Young, a registered dietitian and nutrition professor at New York University and author of “Finally Full, Finally Slim.”

Shelley Rael, a registered dietitian and nutrition specialist from Albuquerque, New Mexico, notes that some fruit snacks boast fewer ingredients, primarily fruit puree or concentrate and ascorbic acid (to prevent browning), along with sweeteners. “On the other hand, other brands can have long ingredient lists, including thickeners like gelatin or starch, artificial flavors, and colors,” she adds.

Are fruit snacks healthy?

No matter the ingredient list of your favorite fruit snack brand, it’s quite a stretch to label them a “health food,” says Barbara Olendzki, an associate professor at UMass Chan Medical School. “They’re more like candy,” she adds, pointing out that fruit snacks typically lack the essential water, natural fiber, and vitamin and mineral content found in real fruit. This is especially crucial for children, who need nutrients from whole fruits for growth and immune support.

Some fruit snack options may be better than others. “Choices labeled as 100% fruit can be healthier, but it’s essential to scrutinize the ingredient list and nutrition facts,” advises Young. Likewise for those enriched with vitamins and minerals.

However, “processing often strips fruit snacks of most beneficial fiber, vitamins, minerals, and antioxidants present in whole fruit,” states Dr. Uma Naidoo, who leads nutritional and lifestyle psychiatry at Massachusetts General Hospital and is also a Harvard-trained nutritional psychiatrist behind “Calm Your Mind with Food.”

Rael concurs, stating that even the “healthiest” fruit snacks can be calorie-dense and lack the nutrients found in whole fruits. For instance, just 15 pieces of strawberry fruit snacks contain 90 calories, while consuming 40 individual strawberries gives you the same calories along with calcium, iron, vitamin B6, vitamin A, phosphorus, niacin, and plenty of vitamin C, folate, protein, and fiber.

“Fruit snacks are often misinterpreted as healthy due to their name, misleading people into believing they’re eating actual fruit, when in reality, the fruit content usually comes from sugary juice instead,” points out Naidoo.

Are fruit snacks high in sugar?

Indeed, some fruit snacks have such high sugar content that a report highlights that one popular brand contains 11 grams (3 teaspoons) of sugar per serving, making almost half of each bite pure sugar. In comparison, a gummy bear serving has 14 grams of sugar.

Young emphasizes that consuming excessive sugar through fruit snacks can lead to dental problems as sticky sugars linger on teeth, weight gain, and lowered energy levels. “Increased sugar consumption is a concern for everyone, but it’s especially critical for children, who are more susceptible to cavities and may consume these snacks excessively,” she warns.

Naidoo cautions that the high sugar levels in fruit snacks can be addictive, making it easy to overindulge and continue craving more. Moreover, consuming too many can harm the gut’s microbiome, where harmful bacteria thrive on sugar and the artificial ingredients found in fruit snacks. This can lead to various inflammatory issues, including fatigue, mood fluctuations, stress, depression, and cognitive decline with age.

Ultimately, like any food, the key is moderation. It’s the quantity of fruit snacks consumed that really matters, so it’s According to nutrition experts, it is not essential to completely steer clear of fruit snacks. “Snacks made entirely of fruit can be a suitable option for a quick bite if they’re crafted from 100% fruit,” explains Rael. “However, they might just be fruit-flavored gummies that are essentially candy disguised with a healthy label.” He emphasizes that many people see the term ‘fruit’ and automatically assume it’s healthy without bothering to look at the ingredients.”