Fruit rollups have been a popular snack for kids and adults alike for decades. But with increasing attention being paid to nutrition and health, many people wonder: are fruit rollups actually a healthy snack? There are a few factors to consider when evaluating the nutritional value of fruit rollups.
Ingredients
Most fruit rollups contain very little real fruit. The primary ingredients are usually sugar, corn syrup, and various fruit purees or juices. Some brands do use real fruit, but fruit content can vary widely. For example, Betty Crocker Fruit Roll-Ups contain pear and peach puree concentrates, but those ingredients are far down the list after corn syrup and sugar. Welch’s on the other hand uses strawberries, cherries, raspberries, blueberries, and cranberries as the first ingredients. So while some fruit rollups really are made with fruit, others contain very little.
Sugar Content
One of the biggest nutritional concerns with fruit rollups is their high sugar content. Most brands contain around 20-25 grams of sugar per serving. Since the American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 grams for men, a single serving of fruit rollups provides almost an entire day’s worth of added sugar for kids. Such a high amount of sugar is linked to obesity, cavities, and other health issues.
Lack of Fiber
Fruit naturally contains fiber, but the manufacturing process of fruit rollups removes the majority of the fiber content. The pear and peach purees used in Betty Crocker Fruit Roll-Ups contain fiber, but once processed into a rollup over 90% of the fiber is lost. The lack of fiber means that the sugar in fruit rollups is digested and absorbed very quickly, leading to spikes and crashes in blood sugar levels.
Lack of Protein
Natural fruit contains small amounts of protein, but fruit rollups contain little to no protein. The protein found in whole fruits helps slow down the absorption of sugars, but without it the sugars in fruit rollups enter the bloodstream rapidly.
Vitamin C Content
One potential bright spot of fruit rollups is that they can contain a significant amount of vitamin C. For example, one packet of Betty Crocker Fruit Roll-Ups contains 25% of the recommended daily value. So if the rollups are made with real fruit purees that retain some vitamin C, they can provide this important vitamin. However, brands that use artificial flavors and colors likely contain very little vitamin C.
Lack of Overall Nutrients
While fruit rollups may contain vitamin C from fruit purees, they lack many other nutrients found in whole fruits. Fresh fruits provide fiber, protein, antioxidants, and an array of vitamins and minerals. Fruit rollups offer none of the nutritional benefits of eating a piece of whole fruit.
Portion Size
Another problem with fruit roll ups is that it is easy to consume far more than one serving size. The recommended portion size is generally around 1 rollup, which contains 130 calories and 21 grams of sugar. But the packaging often contains multiple rollups, and it’s very easy to eat two, three, or more at a time. So while one rollup has modest sugar and calorie content, few people eat just one. Eating multiple rollups significantly increases the amount of calories, sugar, and artificial additives that are consumed.
Lack of Fullness
Unlike whole fruits which provide fiber, protein, and bulk that lead to feelings of satiety or fullness, fruit rollups lack the ability to make people feel full. The lack of protein, fiber, and bulk means that fruit rollups do not promote satiety. People are likely to reach for another snack soon after eating fruit rollups because they do not provide lasting fullness.
Contains Artificial Ingredients
Some fruit rollup brands contain artificial colors, flavors, and preservatives. While natural colors and flavors derived from fruits are not concerning, artificial additives like Red 40, Yellow 5, and Blue 1 have been linked to hyperactivity in children and some health risks. Brands that use artificial additives are even less healthy than those that just use sugar and fruit purees.
Lack of Whole Fruit Benefits
Eating whole fruits like apples, bananas, strawberries, and oranges provides far more benefits than fruit rollups. Whole fruits deliver fiber, protein, antioxidants, phytochemicals, and an array of vitamins and minerals that are lacking in processed fruit snacks. The act of chewing whole fruits also results in more beneficial signals to the brain that impacts satiety hormones.
Potential Choking Hazard
The thin, chewy consistency of fruit roll ups poses a potential choking risk, especially for young children. If rollups are consumed in large bites or globs, the sticky fruit material can block airways and make it difficult to breathe or swallow. Supervision is recommended when serving fruit rollups to small children.
Contains Allergens
Fruit rollups often contain common food allergens like wheat and soy. The wheat-based ingredients are used to create the chewy texture. People with celiac disease, wheat allergy, or soy allergy need to read labels carefully or avoid these products entirely.
May Contain Trans Fats
Some mass-produced fruit rollups may contain small amounts of trans fats, which are created when liquid oils like soybean oil are turned into solid fats through hydrogenation. Trans fats have been banned from many foods, but fruit snacks sometimes still contain them. Trans fats are considered the most unhealthy type of fat that should be limited as much as possible.
Highly Processed
Fruit rollups go through extensive processing, far removed from the simplicity of eating a whole apple or banana. The pear and peach concentrates are cooked down to a pulp which is extruded into thin sheets and dehydrated. This level of mechanical processing strips away most of the nutrients and fiber naturally present in fruits.
Often Misleading Claims
Some fruit rollups make misleading health claims on the packaging to appeal to parents who desire healthy snacks for their kids. Statements like “made with real fruit” give the impression the products are nutritious versions of real fruit. But the small amounts of fruit purees used do not make up for the high sugar content and lack of nutrients.
Associated with Picky Eating
Research suggests that frequently consuming highly processed, high sugar snacks like fruit rolls may promote picky eating habits in children. The intense taste of sugar, salt, and artificial flavors may decrease children’s acceptance of natural, unprocessed foods like fruits and vegetables. This may lead to poor quality diets.
May Contain Contaminants
There have been some recent recalls of fruit snacks due to potential contaminants. In April 2022, General Mills recalled some fruit rollups due to possible plastic pieces that could pose a choking hazard. In 2020, Betty Crocker fruit rollups were recalled when a pathogen that can cause life-threatening illness was detected in the whey powder ingredient.
Lacks Benefits of Chewing
Chewing solid fruits like apples provides benefits that soft, processed fruit chews lack. The act of chewing produces increased saliva which helps digest food. Chewing also sends signals to the brain influencing appetite and food intake. Softer processed foods that require less chewing circumvent these natural signals that impact satiety.
Nutritionally Inferior to Whole Fruit
Overall, the minimal fruit content, high sugar and low fiber content, and lack of protein, beneficial fats, vitamins, minerals, and antioxidants in fruit rollups make them nutritionally inferior to consuming whole fruit. The wholesomeness of an apple cannot be replicated in a processed fruit snack.
May Contain GMOs
Some of the ingredients in fruit rollups may contain GMOs or genetically engineered ingredients. Sugar from GMO sugar beets or oils from GMO soybeans are examples of high risk inputs. There are debates about the risks of GMOs, but some consumers prefer to avoid them by choosing organic brands.
Conclusion
Fruit rollups appeal to kids and adults because of their sweet taste, chewy texture, convenience, and fun shapes. While they can contain some vitamin C if real fruit purees are used, overall fruit rollups provide very limited nutritional value and are high in processed sugars. The lack of protein, fiber, and nutrients coupled with the high sugar content make fruit rollups a poor substitute for fresh fruits. As an occasional treat in moderation they are unlikely to cause harm, but parents should be aware that fruit rollups do not provide the same health benefits as the whole fruits they resemble.
| Nutrient | 1 Apple | 1 Banana | 1 Serving Fruit Rollup |
|---|---|---|---|
| Calories | 95 | 105 | 130 |
| Sugar (grams) | 19 | 14 | 21 |
| Fiber (grams) | 4 | 3 | 0 |
| Protein (grams) | 1 | 1 | 0 |
| Vitamin C | 14% DV | 15% DV | 25% DV |
This table compares the basic nutritional profiles of an apple, banana, and one serving of fruit rollup. While the fruit rollup contains more Vitamin C, it has far more sugar and calories and none of the fiber or protein found in whole fruits. Over the course of an entire day, the sugar and calorie differential would be even greater when comparing fruit rollup snacks to a variety of fresh fruits.
Tips for Healthier Fruit Snacks
If you want a convenient fruit snack, but also want to maximize nutrition, here are some tips:
- Choose rollups made with just fruit purees, not corn syrup
- Look for brands without artificial ingredients
- Consume only one or two rollups as a serving
- Enjoy fruit rollups in moderation as an occasional treat
- Pair fruit rollups with whole fruits to boost nutrition
- Make your own fruit leather using just fruit and a dehydrator
- Choose snacks like applesauce, frozen banana bites, or dried fruit for more nutrition
- Always combine fruit rollups with protein, healthy fat, and fiber for satiety
- Drink water with fruit rollups to swish away sugar from teeth
While fruit rollups will never substitute for fresh fruit, following these tips can help minimize their negatives and enjoy them responsibly as part of an overall healthy diet.
