Snacks, fruit leather, rolls
Whole food · Sweets
Photo: Wikipedia
Fruit leather, often sold as rolls or strips, is a chewy, concentrated fruit purée that has been dehydrated into a flexible, leathery sheet. Its texture is smooth yet slightly sticky, offering a burst of intense, sweet-tart fruit flavor in every bite. Nutritionally, it's a dense source of quick energy, primarily from carbohydrates and natural sugars, with minimal fat or protein.
Calorie split: 0% protein · 93% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love fruit leather for its intensely concentrated fruit flavor and satisfyingly chewy texture, which makes it a nostalgic and convenient treat. Its versatility is a huge draw—it's a mess-free snack for hikes, lunchboxes, or a quick pick-me-up, and it comes in a wide array of fruit combinations.
⚠️ Watch-outs & how to enjoy it better
Due to its high sugar content and lack of fiber or protein, fruit leather can cause rapid blood-sugar spikes, making it a less ideal choice for individuals managing diabetes or seeking sustained energy. To counteract this, pair it with a source of protein or healthy fat (like nuts or cheese) to slow sugar absorption, and practice strict portion control by sticking to a single, small roll.
Key benefits
- Provides a quick source of energy from natural fruit sugars.
- Offers a convenient, portable, and shelf-stable fruit snack.
- Contains small amounts of vitamins and antioxidants from the original fruit.
- Serves as a fat-free and cholesterol-free snack option.
- Often made with minimal added ingredients, focusing on fruit purée.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making fruit leather is ancient and was originally a method to preserve fruit for long journeys or winter months, with some cultures using sun-drying on large trays.
Full nutrition (USDA data · scales with serving)
| Water | 10.2 g |
| Energy | 371 kcal |
| Energy | 1551 kj |
| Protein | 0.10 g |
| Total lipid (fat) | 3.0 g |
| Ash | 0.90 g |
| Carbohydrate, by difference | 85.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 49.2 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 31.0 mg |
| Potassium, K | 294 mg |
| Sodium, Na | 317 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.18 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 120 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.10 mg |
| Pantothenic acid | 0.03 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 13.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 34.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 57.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 41.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 18.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.67 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.34 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.30 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.43 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, corn-based, extruded, chips, plain — USDA does not publish this profile for Snacks.
| Tryptophan | 0.05 g |
| Threonine | 0.25 g |
| Isoleucine | 0.23 g |
| Leucine | 0.80 g |
| Lysine | 0.18 g |
| Methionine | 0.14 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.33 g |
| Arginine | 0.33 g |
| Histidine | 0.20 g |
| Alanine | 0.49 g |
| Aspartic acid | 0.46 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.27 g |
| Proline | 0.57 g |
| Serine | 0.31 g |
FAQ
Is fruit leather considered a healthy snack?
It can be a better alternative to candy as it's typically made from fruit purée and contains some vitamins. However, it is very high in concentrated natural sugars and lacks the fiber of whole fruit, so it should be eaten in moderation.
How is fruit leather different from dried fruit?
Fruit leather is made from a smooth purée that is dehydrated, resulting in a uniform, pliable sheet. Dried fruit is typically whole or sliced pieces of fruit that are dehydrated, retaining more of its original structure and often more fiber.
Can I make fruit leather at home?
Yes! It's simple: blend fruit into a smooth purée, spread it thinly on a parchment-lined baking sheet, and bake at a very low temperature (around 170°F / 75°C) for several hours until it's no longer sticky to the touch.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.71 kcal/g · 0% calories from protein · 0.0 g fiber · 49.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.