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Fruit Leather Calories
Traditional fruit sweet, natural sugar, source of fiber
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Fruit Leather (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 22.5 g of carbs, 0.7 g of protein, 0.2 g of fat and 2 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
What is Fruit Leather?
Fruit leather is made by spreading fruit purée into a thin layer and drying it until it becomes a flexible sheet. In Turkey, this traditional sweet—often called pestil—is commonly made from fruits such as grapes, mulberries or apricots, with recipes varying by region and household. It is chewy and slightly sticky, with concentrated fruit sweetness that may have a pleasantly tart edge.
In Turkey it is often enjoyed as a snack with tea, sometimes rolled around walnuts. Elsewhere, it works well as a portable sweet snack or a lunchbox addition. Its nutritional character is mainly carbohydrate and naturally occurring fruit sugars, with some fibre and very little fat. For a less sweet-feeling snack, have a modest piece alongside nuts or plain yogurt.
Fruit Leather Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
75g
· 27% DV
Protein
2.2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 3% · Fat 1%
Fruit Leather Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
B2
0.05mg · 4% DV
B3
0.6mg · 4% DV
B5
0.2mg · 4% DV
Minerals
Potassium ⭐
370mg · 11% DV
Iron
1mg · 6% DV
Magnesium
22mg · 5% DV
Phosphorus
38mg · 5% DV
How Nutritious Is Fruit Leather?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Fruit Leather Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit Leather
To burn the 320 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Fruit Leather Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fruit Leather Contain Allergens?
No known major allergens
Which Diets Is Fruit Leather Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fruit Leather Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Fruit Leather
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Frequently Asked Questions About Fruit Leather
What is fruit leather made of?
Fruit leather is made by spreading puréed fruit into a thin layer and drying it until flexible. Some versions contain added sugar or other ingredients, so recipes and packaged products can differ.
How do you make fruit leather at home?
To make fruit leather, purée fruit, spread it evenly in a thin layer, then dry it at low heat or in the sun. It is ready when the surface is dry and the sheet can peel away without crumbling.
Is fruit leather the same as a fruit roll-up?
Fruit leather is a broad term for dried fruit purée, while Fruit Roll-Ups is a branded snack. Commercial fruit roll-ups may contain added sugar, flavorings, or other ingredients, unlike a simple homemade fruit leather.
Does fruit leather count as a serving of fruit?
Fruit leather is made from fruit, but drying concentrates its sugars and a small sheet may not provide the same fullness as whole fruit. Treat it as a fruit-based snack rather than automatically counting it as a full fruit serving.
Does fruit leather have added sugar?
Some fruit leather has added sugar, while other versions rely on the fruit’s natural sweetness. Check the ingredient list or make it at home with ripe fruit if you want to avoid added sweeteners.
How should you store fruit leather?
Store fruit leather in a tightly sealed container in a cool, dry place to keep it from absorbing moisture. Discard it if you see mold or notice an unusual smell or dampness.
Can you freeze fruit leather?
Yes, fruit leather can be frozen. Wrap the sheets or strips well and seal them in a freezer-safe container; thaw them while still wrapped to limit condensation on the surface.
Is fruit leather a healthy snack?
Fruit leather can provide some fiber, but drying concentrates fruit sugars, and some products add more sugar. It can fit as an occasional snack, though whole fruit is generally more filling.
Can people with diabetes eat fruit leather?
Fruit leather can raise blood glucose because its fruit sugars are concentrated, and some products contain added sugar. If you have diabetes, ask your clinician or dietitian how to fit a portion into your meal plan.
Can babies or toddlers eat fruit leather?
Fruit leather is sticky and chewy, so it can pose a choking risk for babies and young toddlers. Choose age-appropriate soft fruit instead; for older children, cut it into small pieces and supervise while they eat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.