Are Fruit Chews Good For You? Separating Nutrition Fact from Marketing Fiction

October 12, 2025 •

4 min read

Despite colorful packaging and claims of being made with "real fruit," a 2020 product survey found many processed fruit chews contain significant levels of free sugars, some with the equivalent of five teaspoons per serving. This statistic begs the question: are fruit chews good for you? The answer is more complex than marketing labels suggest, and it's essential to look past the healthy facade to the actual nutritional content.

Quick Summary

Many commercial fruit chews are high in added sugars, low in fiber, and offer minimal nutritional benefits, functioning more like candy than whole fruit. Understanding the difference between whole and processed fruit is crucial for making informed snacking choices and identifying healthier, nutrient-dense options.

Key Points

Check for Added Sugar: Many popular fruit chews list corn syrup and sugar as primary ingredients, contributing to excessive sugar intake.
Beware the 'Health Halo': Don't be fooled by 'real fruit' or 'vitamin-fortified' claims, as heavy processing strips away vital nutrients and fiber.
Read the Ingredient List: A high-quality fruit chew lists whole fruit or fruit puree as the first ingredient, with minimal or no added sugar.
Choose Whole Fruit First: Fresh or frozen fruit is the most nutritious option, providing essential fiber, vitamins, and antioxidants lost in processed chews.
Consider Healthier Alternatives: Opt for products like fruit-only bars, freeze-dried fruit, or homemade fruit chews to control ingredients and avoid additives.

For years, fruit chews have been marketed as a convenient and healthy alternative to candy, often featuring cartoon characters and misleading "real fruit" claims on their packaging. This creates a "health halo," where a snack appears healthier than it is, fooling consumers, especially parents looking for quick, nutritious options for their children. A deeper look at the nutritional facts and ingredient list, however, reveals that most commercial fruit chews are far from the nutritional powerhouse of whole fruit.

Deconstructing the "Healthy" Image

The perception that fruit chews are a good source of nutrition stems from their marketing, but the reality lies in their composition. The processing involved fundamentally changes the fruit's nutritional profile, prioritizing convenience and shelf-stability over health.

High in Added Sugars and Corn Syrup

One of the most concerning aspects of conventional fruit chews is their high sugar content. While they may contain fruit puree or concentrated fruit juice, these are often paired with corn syrup and large amounts of added sugar. For example, the Environmental Working Group (EWG) noted that one popular brand of fruit chews contains 55% sugar by weight. This can cause rapid blood sugar spikes followed by a crash and, when consumed excessively, contribute to weight gain, tooth decay, and other health issues, particularly in children. Even products claiming "no added sugar" can be misleading, as they may contain high concentrations of naturally occurring fruit sugars, which are still considered "free sugars" by health experts and contribute to the same problems as added sugar.

Lack of Fiber and Micronutrients

Whole fruit is rich in dietary fiber, which aids digestion, promotes fullness, and helps regulate blood sugar. The manufacturing process for most fruit chews, which involves pureeing and concentrating, strips away this crucial fiber. The result is a snack with concentrated sugar but none of the fiber that would typically slow its absorption. Additionally, while some fruit chews are fortified with vitamins like vitamin C, they lack the broad spectrum of vitamins, minerals, and antioxidants found naturally in whole fruit. A few strawberries can offer a day's worth of vitamin C along with iron, folate, and fiber, while a processed fruit chew might only deliver a single isolated nutrient in a sugar-heavy form.

Artificial Additives and Colors

To achieve their vibrant colors and strong flavors, many fruit chews rely on artificial dyes and flavorings. For instance, colors like Red 40, Yellow 5, and Blue 1 are common ingredients. Some of these additives have been linked to potential behavioral issues in children, prompting concerns among consumer advocates. Some brands are moving towards natural colors from sources like black carrot juice, but the high sugar and processing remain key nutritional concerns.

Fruit Chews vs. Whole Fruit: A Nutritional Comparison

To highlight the stark contrast, here is a comparison of the typical nutritional characteristics of processed fruit chews versus whole, raw fruit.


Feature	Typical Processed Fruit Chews	Whole Fruit (e.g., Strawberries)
Primary Ingredients	Sugar, corn syrup, concentrated fruit juice, artificial flavors, and colors.	100% whole, fresh fruit.
Sugar Content	High in added and concentrated sugars, contributing to blood sugar spikes.	Contains natural fruit sugars, but balanced by fiber.
Fiber	Negligible, as fiber is removed during processing.	High in beneficial dietary fiber.
Micronutrients	Often fortified with a single vitamin (like Vitamin C), but lacks the full spectrum of nutrients.	Rich in a wide range of vitamins, minerals, and antioxidants.
Processing Level	Highly processed, involving heating, concentration, and fortification.	Minimal to no processing.

Spotting Better Alternatives

Not all products marketed as "fruit snacks" are created equal. Some brands offer genuinely healthier options that more closely resemble whole food. Look for products that list whole fruit or fruit puree as the very first ingredient. Many better alternatives, such as That's It Fruit Bars, contain only fruit with no added sugars or artificial ingredients. Another excellent option is freeze-dried fruit, which retains more of the fiber and nutrients from its whole form. Making your own fruit chews at home with gelatin, fruit puree, and a natural sweetener like honey or maple syrup is also a great way to control ingredients and avoid unnecessary additives.

Conclusion: Prioritize Whole Foods

The verdict on are fruit chews good for you? is a resounding "no" for most commercial varieties. While they may be a convenient treat, they should not be considered a healthy part of a regular diet, especially not as a substitute for real fruit. The best approach is to treat typical fruit chews as a candy, consumed in moderation, and prioritize snacks made from whole fruits or minimally processed, whole-food ingredients. By reading labels carefully and opting for less processed options, you can ensure that you and your family are getting genuine nutrition, not just marketing hype.

For more information on food product evaluations, you can visit the Center for Science in the Public Interest.

Frequently Asked Questions

Most commercial fruit chews are not healthy because they are highly processed and contain large amounts of added sugars, like corn syrup, while having very little dietary fiber. This makes them nutritionally similar to candy, despite marketing claims suggesting otherwise.

No, most commercial fruit chews do not count toward your daily fruit servings. The processing removes the vital fiber and concentrates the sugars, meaning they do not provide the same nutritional benefits as eating whole fruit.

To identify a better fruit chew option, look for products that list whole fruit or fruit puree as the first ingredient. Also, check for low or no added sugars and a lack of artificial colors and flavors. Some healthier alternatives include fruit-only bars or freeze-dried fruit.

Yes, in many ways, the sugar is worse. While fruit chews get sugar from concentrated fruit juice, this is considered "free sugar" and is absorbed rapidly without the balancing effect of fiber from whole fruit. The high added sugar content further exacerbates the issue.

Excessive consumption of high-sugar fruit chews can lead to various health issues, including tooth decay (especially in children), weight gain, and contributing to inflammatory conditions in the body.

Yes, homemade fruit chews are a much better alternative because you have full control over the ingredients. You can use whole fruit purees and control the amount of natural sweeteners, such as honey or maple syrup, while avoiding artificial additives.

Fiber in fruit is important because it slows the absorption of natural sugars into the bloodstream, preventing sugar spikes and crashes. Most fruit chews lack this fiber, which is a major reason they are not as healthy as whole fruit.