Is Candied Fruit Healthier Than Candy? A Surprising Nutritional Comparison

December 2, 2025 •

3 min read

According to nutrient data, a 100-gram serving of commercially prepared candied fruit contains over 80 grams of sugar, a figure surprisingly close to many traditional sweets. This often-overlooked fact begs the question: is candied fruit healthier than candy?

Quick Summary

Candied fruit is preserved in sugar syrup, resulting in a product with a high sugar and calorie content comparable to regular candy. While it retains trace nutrients, this minimal benefit is overshadowed by the significant added sugar.

Key Points

High Sugar Content: Candied fruit is saturated with sugar during its preservation process, giving it a sugar content comparable to standard candy.
Lost Fiber: The health benefits of fruit fiber are mostly lost during candying, leading to faster sugar absorption and blood sugar spikes similar to candy.
Minimal Nutrients: While trace vitamins and minerals might remain, the high calorie and sugar count in candied fruit outweighs these minor nutritional benefits.
Moderation is Key: Both candied fruit and candy are best consumed as occasional treats rather than as regular, everyday snacks.
Fresh Fruit is Superior: For true nutritional value, fiber, and hydration, fresh or minimally processed fruits are always the healthiest option.
Not the Same as Dried Fruit: Candied fruit should not be confused with unsweetened dried fruit, which is dehydrated without the addition of heavy sugar syrups.

The Candying Process: How a Healthy Fruit Becomes a Treat

At its core, candied fruit is fresh fruit that has been steeped in sugar syrup over a long period. The process, known as candying, uses osmosis to replace the fruit's natural water content with sugar. This saturation with sugar acts as a preservative, giving the fruit a long shelf life and its characteristic translucent, chewy texture. This differs significantly from dried fruit, where moisture is removed without the heavy addition of sugar. While the initial fruit may be packed with vitamins, minerals, and fiber, the extensive cooking and sugaring process substantially diminishes these nutritional benefits. Some commercial versions may also contain artificial colors and flavors.

Nutritional Showdown: Candied Fruit vs. Candy

While both are considered indulgent sweets, a head-to-head comparison reveals why candied fruit, despite its 'fruit' label, is not a healthy alternative to candy. The core difference between sugar in whole fruits and processed sugar in candy is how the body handles it. The fiber in fresh fruit slows digestion, preventing the rapid blood sugar spikes caused by refined sugar. However, candied fruit lacks this protective fiber and is metabolically treated much like a pure sugar product.


Feature	Candied Fruit	Typical Candy	Fresh Fruit
Primary Ingredient	Fruit, high sugar syrup	Refined sugar, corn syrup	Fruit, water, natural sugars
Calorie Density	Very high due to sugar concentration	High, often from refined sugars and fats	Low due to high water content
Fiber Content	Minimal; mostly lost during processing	Little to none	High; promotes digestive health
Micronutrients	Trace amounts remain	Typically none	Rich in vitamins, minerals, antioxidants
Impact on Blood Sugar	High potential for spikes	Causes rapid spikes	Low to moderate spike due to fiber

The Health Impact of Added Sugar

Excessive sugar consumption, regardless of its source, has been linked to numerous health issues, including weight gain, obesity, dental cavities, and an increased risk of type 2 diabetes and heart disease. Because the candying process removes moisture and replaces it with heavy sugar, the final product is a dense source of calories with minimal nutritional payoff. While the original fruit contains beneficial antioxidants and fiber, the added sugar outweighs any remaining health benefits. This places candied fruit in the category of a 'treat' to be enjoyed sparingly, not a 'health food'. Some of the main health considerations of both candied fruit and candy include:

Blood Sugar Spikes: The lack of fiber means the high sugar content is absorbed quickly, leading to blood sugar fluctuations.
Dental Health: The sticky, high-sugar nature of these treats contributes significantly to tooth decay and cavities.
Empty Calories: Both provide high calories without the satiating fiber or essential nutrients found in whole foods.
Artificial Additives: Many mass-produced products contain artificial colors, flavors, and preservatives that are absent in natural foods.

Making Smarter Sweet Choices

For those seeking a sweet snack, understanding the distinction between different food types is crucial. Here are some healthier alternatives to both candied fruit and traditional candy:

Fresh Whole Fruit: The best choice for nutrients, fiber, and hydration.
Dried Fruit (Unsweetened): A good source of fiber and nutrients, though high in concentrated natural sugars. Portion control is key.
Frozen Fruit: A great way to satisfy a craving for hard candy. Frozen berries or banana slices work well.
Homemade Fruit Snacks: Recipes for gummies using fruit puree and natural thickeners like agar-agar can be a much healthier option.
Dates with Nut Butter: A sweet, satisfying snack with added protein and fiber to slow sugar absorption.

Conclusion

In conclusion, the assumption that candied fruit is healthier than candy simply because it originates from fruit is a widespread misconception. The manufacturing process strips the fruit of its primary health benefits—namely, fiber and water—while infusing it with large amounts of sugar. Ultimately, for the body's metabolism, a spoonful of candied fruit behaves much like a spoonful of pure sugar. Both candied fruit and regular candy should be viewed as occasional treats rather than everyday snacks. For optimal nutrition and a truly healthy sweet indulgence, fresh or minimally processed fruit is the clear winner.

Making Healthier Snack Choices

Understanding the nutritional profiles of different sweet treats empowers you to make informed decisions. While the occasional indulgence is fine, prioritizing whole, unprocessed foods like fresh fruit is the most beneficial approach for long-term health. Choosing nutrient-dense alternatives helps you satisfy your sweet cravings without compromising your health goals. For further information, consider consulting resources like the Academy of Nutrition and Dietetics to make informed dietary choices..

Frequently Asked Questions

No, the extensive cooking and sugar-infusing process used to create candied fruit significantly diminishes its vitamin and mineral content. While minimal trace amounts may remain, the high sugar content overshadows any health benefits.

The high amount of added sugar in candied fruit means your body processes it similarly to the refined sugar in candy. The fiber that naturally slows sugar absorption in fresh fruit is largely removed, leading to rapid blood sugar spikes.

Yes, just like any other high-sugar treat, candied fruit can be enjoyed in moderation as part of a balanced diet. However, it should not be mistaken for a healthy, everyday snack.

The main difference is the sugar content. Candied fruit is soaked and preserved in concentrated sugar syrup, while dried fruit is simply dehydrated. Unsweetened dried fruit retains more of its original nutritional value and fiber.

Yes, due to its very high sugar and calorie density, excessive consumption of candied fruit can contribute to weight gain and obesity, just like any other sugary treat.

Yes, much healthier options include fresh whole fruits, frozen fruit slices, or even unsweetened dried fruit in controlled portions. These alternatives provide natural sweetness with essential fiber and nutrients.

Some cultures have traditionally used candied ginger for digestive relief. While the ginger itself has health properties, the high sugar content can counteract the benefits, so fresh or dried ginger is a better choice for medicinal purposes.