A Look at the Fruit by the Foot Nutrition Label
For many, Fruit by the Foot is a nostalgic treat, but its nutritional profile is often misunderstood. A closer look at the Nutrition Facts panel reveals the complete picture, especially regarding its sugar content. A single, 21-gram standard roll contains 80 calories and 10 grams of total sugar. Crucially, the label also specifies that 9 to 10 grams of this is added sugar, with the exact amount varying slightly by location and product variation. This means almost all the sugar in this product is added, not naturally occurring from whole fruit.
The primary ingredients listed on the packaging support this analysis, often including a variety of concentrated sugars such as sugar, corn syrup, and maltodextrin, alongside pear puree concentrate and palm oil. While General Mills advertises that the snack contains vitamin C and is made with "other natural flavors," it lacks the fiber and essential nutrients found in whole fruit. The Center for Science in the Public Interest (CSPI) has classified these as "phony fruit snacks" because their nutritional makeup is far more similar to candy than to actual fruit.
The Difference Between Total Sugar and Added Sugar
Understanding the distinction between total sugar and added sugar is vital for healthy eating. Total sugars include both sugars naturally present in foods like fruits and milk, and added sugars. Added sugars are sweeteners and syrups that are put into foods during processing. The updated Nutrition Facts label is designed to make this distinction clearer, listing 'Added Sugars' separately, which helps consumers make more informed choices. In the case of Fruit by the Foot, the total sugar and added sugar counts are virtually the same, reinforcing that this is a dessert-like, high-sugar snack rather than a nutritious choice.
Daily Sugar Recommendations vs. Fruit by the Foot
Health organizations worldwide provide guidelines to limit daily added sugar intake to reduce health risks such as obesity, type 2 diabetes, and heart disease. A single roll of Fruit by the Foot contributes significantly to these daily totals.
- The American Heart Association (AHA) recommends limiting added sugar to no more than 6 teaspoons (25 grams) per day for most women and children over 2. A single Fruit by the Foot roll (10 grams of added sugar) accounts for 40% of this daily limit for women and children.
- For men, the AHA recommends no more than 9 teaspoons (36 grams) of added sugar per day. One roll uses up nearly 28% of this allowance.
- The Dietary Guidelines for Americans and the CDC recommend that added sugars make up less than 10% of total daily calories for those aged 2 and older. For a standard 2,000-calorie diet, this means a maximum of 50 grams of added sugar per day. One roll takes up 20% of this daily calorie allotment from sugar.
What About King-Size Rolls?
For the larger "King Size" Fruit by the Foot, the sugar content is even higher. Some sources indicate these rolls contain 17 grams of total sugar, with 16 grams of that being added sugar. This single serving represents a much larger portion of the daily recommended added sugar intake, especially for children.
Comparison: Fruit by the Foot vs. Other Snacks
To put the sugar content into perspective, comparing Fruit by the Foot to other common snacks is helpful. This table shows a breakdown of sugar content per serving for a better understanding of relative sweetness and nutritional value.
| Snack Item | Serving Size | Sugar Content (g) | Added Sugar (g) | Key Nutritional Difference |
|---|---|---|---|---|
| Fruit by the Foot (Standard) | 1 roll (21g) | 10g | 9-10g | No significant fiber, vitamins, or protein |
| Fruit Roll-Up | 1 roll (14g) | 7g | ~6-7g | Similar to Fruit by the Foot; a processed candy |
| Medium Apple | 1 medium apple (182g) | 19g | 0g | Excellent source of fiber, vitamins, and minerals |
| Gummy Bears (Haribo) | ~17 pieces (~28g) | 14g | ~14g | Classic candy with high sugar, no fiber or nutrients |
| Low-fat Yogurt (sweetened) | 1 container (150g) | ~20g | ~15g | Contains some protein and calcium, but also high added sugar |
The comparison table clearly illustrates that while snacks like sweetened yogurt contain higher sugar, they also provide other nutrients like protein and calcium. Critically, a whole fruit like an apple, though higher in total sugar, contains zero added sugar and is rich in fiber and vitamins, which is why it is considered a healthy food. The Fiber in real fruit slows the body's sugar absorption, preventing a drastic blood sugar spike.
Conclusion
While Fruit by the Foot may be a fun and nostalgic treat, it is essentially a candy, not a true fruit snack. A single standard roll contains 10 grams of sugar, nearly all of which is added sugar, offering minimal nutritional value. This amount significantly contributes to and can quickly exceed recommended daily added sugar limits, especially for children. Consumers looking for healthier snack options should opt for whole fruits, which provide fiber and essential nutrients, or look for lower-sugar alternatives to help manage daily sugar intake effectively. By understanding and properly reading food labels, you can make more informed choices for yourself and your family. For more guidance on reading nutrition labels, visit the FDA's detailed resource on the subject. [https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label]
