Fruit cups or fruit cocktail cups have become a popular snack and dessert option, especially for those looking to reduce their sugar intake. Pre-packaged fruit cups often contain syrup or other added sugars to help preserve the fruit and enhance the flavor. However, some brands now offer no sugar added fruit cups, which contain just fruit packed in juice or water. But are these no sugar added fruit cups actually a healthier choice? Here is a detailed look at the nutrition profile and health impacts of no sugar added fruit cups.
What are no sugar added fruit cups?
No sugar added fruit cups are pre-packaged containers of diced fruit packed in 100% fruit juice or water, without any added sugars. Popular no sugar added fruit cup brands include Dole, Del Monte, and Sunsweet. These fruit cups get their sweetness from the natural sugars found in the fruits themselves. The ingredient list contains just the fruits (often a blend of peaches, pears, grapes, cherries etc) and fruit juice or water – no high fructose corn syrup, sucrose, dextrose or other added sweeteners. They provide a convenient fruit snack without unnecessary extra sugar.
Nutrition profile of no sugar added fruit cups
The nutrition profile of no sugar added fruit cups includes:
Calories
A 6oz no sugar added fruit cup contains around 60-80 calories, depending on the fruit blend. This is lower than regular syrup-packed fruit cups which can have 100-130 calories per 6oz cup. The calorie count comes from the natural sugars in the fruits.
Carbohydrates
A 6oz no sugar added fruit cup provides 15-20g carbs. These carbs come from the fruit’s natural sugar content. Regular fruit cups with added sugar can have up to 30g carbohydrates per serving.
Sugar content
There are 10-15g total sugars in a 6oz no sugar added fruit cup. This sugar all comes from the inherent sugars in the fruits rather than added sweeteners. Regular fruit cups can have up to 25g added sugars per serving.
Fiber
A 6oz fruit cup contains around 2-3g fiber. This comes from the flesh and skins of the fruits. Fiber is important for digestive health.
Vitamins and minerals
No sugar added fruit cups provide vitamins C, A, copper, potassium, magnesium, and antioxidants from the fruit. Vitamin C boosts immunity while potassium benefits heart health and blood pressure. The fiber and water content also contribute to the nutritional value.
Protein and fat
Fruit cups are very low in protein and fat, with less than 1g of each per serving. The nutrition comes mainly from the carbohydrate and vitamin content.
Benefits of no sugar added fruit cups
Here are some of the benefits that no sugar added fruit cups can provide:
Lower sugar intake
Choosing fruit cups with no added sugar significantly reduces the amount of unnecessary sugar in your diet. The American Heart Association recommends no more than 25g added sugar per day for women and 36g for men, so a no sugar added fruit cup is a better option for keeping added sugar intake low.
Source of vitamins and minerals
The fruit provides important vitamins like vitamin C and vitamin A. These support immune function and overall health. The potassium, magnesium and antioxidant content also provide health benefits.
Convenience
Pre-packaged no sugar added fruit cups offer portion-controlled fruit that is ready to eat, making it a convenient way to increase fruit intake. They are portable and shelf-stable.
May benefit blood sugar control
Some studies have found that sugar from whole fruit has less impact on blood sugar levels than refined sugars due to the fiber content. No sugar added fruit cups may support blood sugar regulation compared to high added sugar foods.
Supports digestive health
The fiber found in fruit is important for regular bowel movements and digestive health. No sugar added fruit cups provide fiber that can help maintain healthy digestion.
Potential downsides of no sugar added fruit cups
While no sugar added fruit cups do have some benefits, there are also a few potential downsides to consider:
High natural sugar content
While they don’t contain added sugar, the fruits themselves still provide a lot of natural sugars from fructose and glucose. The 10-15g sugar per serving could be too high for carb-conscious diets.
Lower in nutrients than fresh fruit
The shelf-stable canning process can degrade some of the vitamins in fruit over time. Fresh fruit contains the highest level of vitamins and antioxidants.
Less satiating than whole fruit
Blended, diced fruit cups may not provide the fiber, chewing resistance, and volume that helps fresh fruit be satisfying as a snack. People may need a larger portion or additional food to feel full.
Higher cost
Ounce for ounce, pre-packaged fruit cups tend to be more expensive than buying whole fruit. Canned or frozen fruit can offer savings over ready-to-eat fruit cups.
Higher food waste
The plastic cups and lids create more waste compared to fresh fruit. However, fruit cups don’t require disposable peels and cores like whole fruit.
Are no sugar added fruit cups suitable for diets?
Here is how no sugar added fruit cups may fit into different diet approaches:
Keto and low carb diets
The 15-20g carbs per serving exceed the strict carb limits on keto, which aims for under 50g daily. But they may work for more moderate low carb diets under 100g carbs per day.
Paleo diet
The paleo diet emphasizes whole, unprocessed foods, so fruit cups would not be considered paleo. But they could be an occasional treat due to the lack of grains and dairy.
Vegetarian and vegan diets
Fruit cups are naturally vegetarian and vegan, though check labels for non-vegan ingredients like vitamin D3 derived from lanolin. They can be part of a plant-based diet.
Diabetes and weight loss diets
The carb and calorie contents are fairly low, so no sugar added fruit cups can be a good choice for diabetes and weight management. They offer portion control and added sugar avoidance.
Gluten-free diet
Most plain fruit cups without add-ins like granola are naturally gluten-free. But always check labels to confirm the absence of gluten ingredients.
How to incorporate no sugar added fruit cups
Here are some tips for enjoying no sugar added fruit cups as part of a healthy diet:
Choose varieties with extra fiber
Look for fruit cups packed in juice rather than water to get more fiber from the juices. Or, select mixed fruit blends that include higher fiber fruits like berries, cherries, and plums.
Pair with protein or healthy fat
Enjoy fruit cups alongside nuts, seeds, string cheese, or Greek yogurt for a more satisfying snack with protein and fat. This helps balance the carb and sugar content.
Watch portion sizes
Stick to the standard 6oz cup rather than mega-sized fruit cups. Be mindful of stopping after one serving rather than overindulging in multiple cups which can quickly add up in calories and carbs.
Save for occasional treats
While fruit cups offer nutrition, fresh and frozen fruits should be your first choice. Use no sugar added fruit cups sparingly for convenience rather than as an everyday substitute for whole fruit.
Enhance other foods
Try diced fruit cups as a creative mix-in to enhance salads, oatmeal, yogurt, cottage cheese and other healthy dishes. This boosts nutrition and flavor.
Conclusion
No sugar added fruit cups can be a nutritious choice thanks to their fiber, vitamin and mineral content from real fruit. They offer the convenience of ready-to-eat fruit in a portable cup without unnecessary added sweeteners. However, fresh and frozen fruits are still the optimal source of produce. No sugar added fruit cups can be an occasional convenient substitute, but should not completely replace whole fruits and veggies. Stick to sensible portion sizes, pair fruit cups with protein and healthy fats, and incorporate them into an overall balanced diet for the healthiest approach.
Nutrition Facts for 6oz No Sugar Added Fruit Cup | |
---|---|
Calories | 60-80 |
Carbohydrates | 15-20g |
Sugar | 10-15g |
Fiber | 2-3g |
Protein | Less than 1g |
Fat | Less than 1g |
Vitamin C | 15-30% DV |
Potassium | 5-10% DV |
Pros of No Sugar Added Fruit Cups | Cons of No Sugar Added Fruit Cups |
---|---|
Lower in added sugar than regular fruit cups | Still high in natural fruit sugar content |
Provides fiber, vitamins, minerals | Lower in nutrients than fresh fruit |
Convenient pre-portioned fruit snack | Less satiating than whole fruits |
Supports blood sugar control | More expensive than buying whole fruits |
Boosts digestive health | Generates more food waste than fresh fruit |
Diet Types | Are No Sugar Added Fruit Cups Suitable? |
---|---|
Keto, Low Carb | Too high in carbs for keto, but can work for more moderate low carb diets |
Paleo | Not paleo due to being processed, but can be an occasional treat |
Vegetarian/Vegan | Typically suitable for plant-based diets, check labels |
Diabetes/Weight Loss | Lower carb and calorie option, provides portion control |
Gluten-Free | Most plain fruit cups are gluten-free, always check labels |