The Hidden Sweetener in Your "Fruit" Snack
Many consumers believe that fruit chews are a healthy, wholesome alternative to traditional candy due to their name and fruit flavors. However, a closer look at the nutrition label reveals a very different story. The majority of commercially available fruit chews contain significant quantities of added sugar, often listed as the first or second ingredient.
The primary sweeteners are typically sugar and corn syrup. Manufacturers use concentrated fruit juice to add flavor and sometimes advertise a product as containing "real fruit," but this concentrate is essentially another form of added sugar, stripped of the fiber and most nutrients found in whole fruit. This lack of fiber means the sugar is absorbed quickly, causing a spike in blood sugar levels rather than a slow, sustained energy release.
How Much Sugar is in an Average Fruit Chew?
The sugar content in fruit chews can be alarmingly high. For instance, a single pack of a leading fruit chew brand can contain over 30 grams of sugar, with some products being over 50% sugar by weight. To put that into perspective, the American Heart Association recommends that children consume no more than 3 teaspoons (about 12 grams) of added sugar per day. A single serving of many fruit chews can exceed this daily limit.
Comparing Fruit Chews with Other Snacks
When assessing the nutritional value, it is helpful to compare fruit chews to other popular snack options. This comparison highlights why so-called "fruit" snacks are often considered less healthy than their marketing suggests.
| Feature | Fruit Chews (e.g., Hi-Chew, Tootsie) | Gummy Vitamins | Dried Fruit (e.g., raisins, dates) |
|---|---|---|---|
| Sugar Source | Primarily added sugars (corn syrup, sugar) and concentrated fruit juice. | Added sugars and syrups for flavor and texture. | Naturally occurring fruit sugars. Can have added sugar. |
| Fiber Content | Extremely low to zero. | Low to zero. | High in natural dietary fiber. |
| Vitamins | Often fortified with synthetic vitamins (e.g., Vitamin C) to appear healthier. | Fortified with specific vitamins and minerals for supplement purposes. | Contains natural vitamins present in the original fruit. |
| Nutrient Density | Low; often described as "empty calories." | Low; focuses on specific vitamin supplementation rather than overall nutrition. | High; retains the nutrients of the whole fruit, just concentrated. |
| Nutritional Profile | More similar to candy. | Supplement-based; not a replacement for a healthy snack. | Wholesome, but calorie and sugar density are high. |
A 2024 study published in the journal Nutrients and highlighted by CBS News found that dried fruit has the best overall nutritional profile among commercially available fruit snacks, while gummies were the least nutritious. This reinforces that the processing and added ingredients in fruit chews dramatically reduce their health benefits compared to less processed options.
Are There Any Fruit Chews Without Sugar?
Yes, some manufacturers have introduced zero-sugar fruit chew products, particularly catering to keto dieters or those managing blood sugar. Instead of sugar or corn syrup, these products use alternative sweeteners like monk fruit or stevia, or sugar alcohols such as maltitol. While these products can be a better choice for reducing sugar intake, it is important to read the ingredients list carefully. Some sugar alcohols can cause digestive discomfort if consumed in large quantities.
How to Choose Healthier Chewy Snacks
If you are looking for a chewy snack that is genuinely healthy, focus on whole food options and products with minimal ingredients. Here is a list of alternatives:
- Dried Fruits: Unsweetened dried mango, apricots, or raisins offer natural fruit sugars and retain their fiber content.
- Homemade Fruit Leather: By pureeing whole fruit and baking it at a low temperature, you can create a chewy treat with no added sugar.
- Dates and Figgy Pops: Naturally sweet and fibrous, dates and figgy pops provide a satisfying chewiness.
- Unsweetened Fruit Bars: Brands like That's It Mini Fruit Bars or Larabar minis are made with just fruit and sometimes nuts, with no added sugar.
- Fruit Puree Pouches: These can be a simple, on-the-go snack made from pureed fruit, though it's still best to check for added sugar.
Conclusion: Read Labels and Choose Wisely
The name "fruit chew" can be misleading, as many popular versions are more akin to candy than a healthy fruit snack. While there are some sugar-free and healthier alternatives on the market, it is crucial to read nutrition labels and ingredient lists carefully. For the most wholesome option, unprocessed whole or dried fruit remains the best choice for a truly healthy, chewy snack. Making conscious choices, rather than relying on deceptive marketing, is key to managing sugar intake effectively.
This article is intended for informational purposes and is not a substitute for professional medical advice. For dietary guidance, always consult a healthcare professional.
Resources
For more detailed information on healthy eating and food comparisons, the Environmental Working Group (EWG) offers a comprehensive food scoring system that can help you identify ultra-processed foods. Additionally, the Center for Science in the Public Interest provides valuable reports on food product ingredients and health concerns.
