Fruit Roll-Ups: Calories, Nutrition Facts, and Health Benefits (2026)

Fruit Roll-Ups contain 50 calories per roll (14 g), with 0 g protein, 12 g carbs, and 6 g sugar. Each serving provides 55 mg of sodium and has a glycemic index of about 80, indicating a moderate impact on blood sugar levels.

This page explores the nutritional profile of Fruit Roll-Ups, detailing their calorie content, carbohydrate levels, and health implications. It also examines how they fit into various dietary goals and their comparison with other sweet snacks.

Fruit Roll-Ups Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of Fruit Roll-Ups per serving and per 100 g.

Values are for 1 roll (14 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	50	357	2%
Protein	0.0 g	0.0 g	0%
Carbohydrates	12.0 g	85.7 g	4%
Fiber	0.0 g	0.0 g	0%
Sugar	6.0 g	42.9 g	-
Fat	1.0 g	7.1 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	1 mg	10 mg	0%
Sodium	55 mg	393 mg	2%

About 84% of fruit roll-ups calories come from carbohydrates, 0% from protein and 16% from fat.

Fruit Roll-Ups by Health Goal

The by-goal ratings provide insight into how Fruit Roll-Ups align with common dietary objectives, such as weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Fair	50 calories per serving; calorie-dense at 357 cal per 100 g, so keep portions small
Blood sugar / diabetes	Moderate	Glycemic load of about 10 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	Very low in fiber
Heart health	Fair	A processed, low-nutrient food; best eaten in moderation
Muscle gain	Fair	Low in protein (0 g per serving)

Fruit Roll-Ups and Blood Sugar

Glycemic index: 80. Glycemic load: 10 per serving.

Fruit Roll-Ups has a glycemic index of about 80 and a glycemic load of around 10 per serving. Eating it with protein, fat or fiber slows the rise.

How Fruit Roll-Ups Compares to Other Sweets and Treats

The comparison table highlights how Fruit Roll-Ups stack up against other sweets and treats in terms of calories, sugar, and other nutritional factors.

Sweet (per 100 g)	Calories	Sugar (g)	Fat (g)	Protein (g)
Fruit Roll-Ups	357	42.9	7.1	0.0
Fruit by the Foot	381	42.9	7.1	0.0
Gushers	321	46.4	3.6	0.0
Starburst	397	58.6	7.8	0.0

Fruit Roll-Ups Myths, Checked

Fruit Roll-Ups count as fruit , False. They are a candy made from sugar and concentrate, not a fruit serving.

They are tooth-friendly , False. They are sticky and sugary, which is hard on teeth.

How to Track Fruit Roll-Ups

Treats like fruit roll-ups are easy to under-log, because the serving on the label is often smaller than what people actually eat, so portion size is everything. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log fruit roll-ups accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every candy and chocolate bar by brand, calories in popular desserts and bakery items, and every sugar and sweetener decoded.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a Fruit Roll-Up?

A Fruit Roll-Up contains 50 calories per roll (14 g). This makes it a low-calorie snack option, especially when compared to many other sweet treats.

Is fruit roll-ups good for weight loss?

Fruit Roll-Ups are not ideal for weight loss due to their high sugar content and low fiber. They may lead to increased hunger shortly after consumption.

Can people with diabetes eat fruit roll-ups?

People with diabetes should be cautious with Fruit Roll-Ups, as they have a glycemic index of about 80, which can cause a rapid spike in blood sugar levels.

How much fiber is in fruit roll-ups?

Fruit Roll-Ups contain 0 g of fiber per roll, making them a less favorable option for those seeking high-fiber snacks.

Is fruit roll-ups high in sugar?

Yes, Fruit Roll-Ups are high in sugar, with 6 g of sugar per roll. This can contribute to excessive sugar intake if consumed in large quantities.

Are Fruit Roll-Ups healthy?

Fruit Roll-Ups are not considered healthy due to their high sugar content and lack of essential nutrients. They should be enjoyed in moderation.

Key Takeaways

• Each Fruit Roll-Up contains 50 calories.
• There is 0 g of protein in a single roll.
• Fruit Roll-Ups have 12 g of carbohydrates per roll.
• They contain 6 g of sugar, making them high in sugar.
• Each serving has 55 mg of sodium.
• The glycemic index is around 80, indicating a moderate blood sugar impact.