Snack Swap Series: Fruity Snacks

Depending on the ingredients, these can provide some fiber, vitamins and minerals, but many are just candy in disguise! Fruit leathers are a better bet, but can contain high concentrations of pesticides(1), so choose organic where possible. Look for ones made from whole fruit (not concentrates) and free from additives.

To give the numbers below some context, the American Academy of Pediatrics recommends limiting kids' (aged 2-18 years) added sugar intake to no more than 25 grams per day (~6 tsp). In the UK these recommendations are broken down by age, with 4-6 year olds limited to 19 g per day, and 7-10 year olds having no more than 24g per day. The UK guidelines indicated that babies and toddlers (under 4 years old) should avoid added sugars altogether, while the US suggests none for those under 2 years old.

If made from real fruit, the sugar in the items below is not considered 'added', but the use of fruit juice concentrates in some products is a grey area - the FDA does consider this 'added sugar' in most cases.​

Fruit snacks

• Mott’s fruit snacks: (22g package). They tout not having artificial colors or flavors and containing real fruit and vegetable juices, but these are basically glorified gummy bears! The main ingredients are corn syrup (GMO) and sugar (10g of sugar total and the vitamin C is added).
• Annie’s organic bunny fruit snacks: (23g package) While these are organic, meaning no GMOs and minimal pesticides, the basic facts remain the same: these are fruit-flavored candy, rather than a fruit-based snack. 12g of sugar and not much in the way of nutritional value.
• Welch’s fruit snacks: (25g package) slightly better than Mott’s (in terms of ingredients) as they do contain real fruit purees, but they also have corn syrup (GMO), and artificial flavors and colors. 11 grams of sugar, no fiber, and a small amount of synthetic vitamins are added.

 Fruit leathers

• Whole Foods Market Organic Fruit Strips are made with mostly whole fruits, have no additives, and one of the lowest pesticide residues. One strip has ~9g of sugar and 2g of fiber.
  
• Solely Organic Fruit Jerky: 10-12g of sugar, 1g fiber, just one or two dried, cold-pressed fruits. Low pesticide residue.
  
• Bear Yo Yos: 8g of sugar and 2g of fiber, and just made from fruit. They use non-organic fruit, but the pesticide residue is moderate.
  
• Walmart Great Value Fruit Strips: not organic, but lower than average pesticide residue so a good option at a lower price point. Made from concentrates rather than whole fruit.
  
• Bob Snail Stripes: just two ingredients, both fruit, 6-12g of natural sugar, negligible fiber; high pesticide residues.
  
• Stretch Island: highest pesticide residues, made with concentrates rather than real fruit.

Other options!

• Cosmic Carrot Chews: these are organic dehydrated carrot chews with a little sweetness from apple juice concentrate - they have an earthier flavor and the texture of a fruit leather. 11g of natural sugar, 2g fiber, and packed with vitamin A, plus little potassium boost.
• Organic dried fruits: consider dried or fresh fruits for more fiber, vitamins and minerals. Organic will have lowest pesticide residues (these chemicals tend to concentrate in dried fruit vs. fresh fruit). All are a great source of potassium and fiber (~3g for a 1/4 cup), and some offer a boost of certain hard-to-get nutrients that make them worthy of a special mention:
  • Apricots contain a good amount of vitamins A and E, and the minerals copper and iron. A quarter cup (~5 pieces) has a good percentage of the RDA in these nutrients for children 4-8 years old:
    • ~20% of vitamin A 
    • ~25% of vitamin E
    • ~30% of copper
    • ~10% of iron​
  • Figs are mineral-rich option with calcium, copper, magnesium and iron, plus a vitamin K. A quarter cup (~5 pieces) has a good percentage of the RDA in these nutrients for children 4-8 years old:
    • ​~25% of copper
    • ~20% of magnesium
    • ​~11% of vitamin K
    • ~8% of iron
    • ​~6% of calcium​