A Nutritionist's Take: How many calories are in a fruit string?

October 15, 2025 •

4 min read

Despite popular belief and clever marketing, many fruit strings and fruit leathers contain a surprisingly high amount of sugar, with some products having sugar content comparable to an iced doughnut. When asking, 'How many calories are in a fruit string?', it's important to look beyond just the number and consider the overall nutritional context, as the answer varies by brand and ingredients.

Quick Summary

Fruit strings are heavily processed fruit snacks with concentrated fruit juice, resulting in a high sugar and moderate calorie count, not a true substitute for whole fruit. Nutritional content varies by brand, and misleading marketing often hides high sugar levels and low fiber content. They are best treated as an occasional treat, not a daily health snack.

Key Points

Calories vary by brand: Depending on the specific product, a single fruit string pack typically contains between 58 and 73 calories.
High in sugar, low in fiber: The processing removes most of the dietary fiber, leaving a high-sugar, concentrated fruit snack that is not nutritionally equivalent to whole fruit.
Marketing can be misleading: Terms like 'made with real fruit' can be deceiving, as the use of fruit juice concentrate results in a product closer to candy than a healthy fruit portion.
Contributes to dental decay: The sticky texture and high sugar content can promote tooth decay, especially in children.
Best as an occasional treat: Fruit strings should not replace fresh fruit and are best consumed in moderation due to their nutritional limitations.
Choose whole fruit alternatives: Healthier snack alternatives include fresh fruit, a small portion of dried fruit, or yogurt with berries.
Read the nutrition label: Always check the ingredients and nutritional information, as the sugar content can be high despite 'natural' or 'no added sugar' claims.

What Exactly Are Fruit Strings?

Fruit strings are a category of processed snack often marketed as a fun and healthy lunchbox addition, particularly for children. While their packaging often highlights phrases like "made with real fruit" and "no artificial flavors," the reality is more complex. The primary ingredient is typically a concentrated fruit puree, often apple, mixed with sugars, glucose syrup, and other binding agents like gelatin. This process removes most of the water and the beneficial fiber found in whole fruit, leaving behind a dense, sugary confection.

The Nutritional Profile of a Processed Snack

For the most part, fruit strings are predominantly carbohydrates, specifically sugars, with minimal fat and protein content. The concentration of sugars means they provide quick energy but lack the fiber that slows down sugar absorption and promotes satiety. Unlike whole fruits, which are packed with vitamins, minerals, and antioxidants, fruit strings often lose much of their nutritional value during processing, with some manufacturers adding back a few vitamins to boost their marketing claims.

How many calories are in a fruit string? A brand comparison

The caloric content of a fruit string varies depending on the brand and specific product. A standard single-serving pack usually contains between 58 and 73 calories, mostly from sugar. To illustrate the differences, let's examine some nutritional information from different brands, based on available data:


Brand	Serving Size	Calories (kcal)	Sugar Content (grams)
Nice & Natural Fruit Strings	17g	58	8.8
Fruit Works Fruit String	18g	63	11.0
The Fruit Factory Fruit String	20g	71	9.5
Welch's Fruit Snacks (general)	~25g (pouch)	90	12.0

It's important to read the nutrition label on the specific product you purchase, as formulations can change. These calorie counts, while not exceptionally high on their own, quickly add up, especially if consuming more than one serving.

The Marketing Myth: 'Healthy' in Disguise

One of the most significant issues with fruit strings and similar products is the way they are marketed. Phrases like "made with real fruit juice" and images of fresh fruit lead consumers to believe they are making a healthy choice. However, the use of fruit juice concentrate is key. When fruit is concentrated, the natural fruit sugars are isolated, and much of the fiber, vitamins, and water are lost. As a result, the final product behaves more like candy than fruit in the body.

Experts have repeatedly warned that these snacks are not a substitute for fresh fruit and should be treated as sweets. A survey by Action on Sugar revealed that many fruit snacks had significant levels of free sugars, misleading consumers about their true health value. The cartoon characters and child-friendly branding further perpetuate the misconception that these are a nutritious option for kids.

The Downside: Sugar, Fiber, and Dental Health

Beyond the calorie count, the concentrated sugar and lack of fiber are the main nutritional drawbacks of fruit strings. Here's why:

High Sugar Content: With 8-12 grams of sugar per small serving, these snacks contribute significantly to daily sugar intake recommendations. Excess sugar consumption is linked to weight gain, an increased risk of type 2 diabetes, and other health issues.
Low Fiber: The processing removes most dietary fiber, a critical nutrient for digestive health and blood sugar regulation. The low fiber content means the sugar is absorbed quickly, leading to blood sugar spikes and crashes.
Dental Health Risks: The sticky, chewy texture of fruit strings makes them particularly damaging to teeth. The concentrated sugars adhere to tooth surfaces, creating a perfect environment for cavity-causing bacteria to thrive.

The Importance of Whole Fruit

It's crucial to understand why whole fruit is superior to its processed counterpart. Whole fruits offer a complete nutritional package, including natural sugars, dietary fiber, vitamins, minerals, and antioxidants, all of which contribute to overall health. For instance, a small apple has natural fiber and far more vitamins and minerals than a comparable calorie serving of fruit string. When making snack choices, prioritizing whole fruit is the healthier and more satisfying option.

A Balanced Approach to Snacking

Given the information, fruit strings should be viewed as an occasional treat rather than a daily staple. For parents and individuals seeking healthier snack options, consider these alternatives:

Fresh Fruits: Berries, apple slices, grapes, or orange segments are excellent choices, providing natural fiber and vitamins.
Dried Fruit (in moderation): Options like raisins, sultanas, or dried apricots offer concentrated nutrients, but their sugar content is still high, so they should be consumed in small quantities.
Yogurt with Fruit: Pair natural yogurt with fresh berries for a protein-rich and low-sugar snack.
Vegetable Sticks with Dip: Carrots, cucumber, or bell peppers with hummus provide fiber and nutrients without the high sugar load.

Conclusion

While a single pack of fruit string contains a modest number of calories, the bigger nutritional picture reveals a snack that is high in sugar and low in beneficial nutrients like fiber. The caloric content is not the only factor to consider; the quality of those calories is far more important for long-term health. The marketing of fruit strings as a healthy choice is misleading and has prompted health experts to urge consumers to opt for whole, unprocessed fruits instead. Therefore, while they can be a fun, infrequent treat, they should never replace fresh fruit in a balanced diet.

Here are some of the ingredients often found in fruit strings:

Reconstituted Fruit Juice from concentrate (e.g., Apple, Strawberry, Orange)
Glucose Syrup
Sugar
Gelatin (or other gelling agents like pectin)
Food Acids (Citric Acid, Malic Acid)
Humectants (Sorbitol)
Natural and Artificial Flavors
Natural and Artificial Colors
Glazing Agents (Vegetable Oil, Carnauba Wax)

Frequently Asked Questions

No, fruit strings are not considered a genuinely healthy snack option. While they often contain some fruit juice, they are highly processed, high in concentrated sugar, and lack the dietary fiber and nutrients found in whole fruit.

For a similar calorie count, whole fruit provides significantly more nutritional value, including fiber, vitamins, and minerals. Fruit strings offer 'empty calories' from sugar, without the accompanying health benefits of unprocessed fruit.

The high sugar content comes from concentrated fruit juice and added sweeteners like corn syrup or glucose syrup, which are used to achieve the desired sweet flavor and texture.

Not necessarily. Many fruit snacks labeled "no added sugar" are still very high in concentrated fruit sugars, which can have similar effects on the body as added sugar.

Yes, the high sugar content and sticky nature of fruit strings can be particularly damaging to dental health, promoting tooth decay.

Healthier alternatives include fresh fruit (such as berries or apple slices), a handful of raw nuts, or vegetable sticks with hummus. These options provide more fiber and nutrients.

Yes, there can be. Caloric content and sugar levels can vary by brand and product line. Always check the nutritional information label to compare specific products before purchasing.