Fruit is often touted as a healthy food choice. It’s a great source of vitamins, minerals, fiber and antioxidants. But what about when fruit is used to make sweet treats like pies, cakes and other desserts? Are fruit-based desserts still a nutritious choice, or do they end up being just as bad for you as other sweets?
Are fruit desserts more nutritious than other desserts?
In general, desserts made with fruit are more nutritious than desserts made without fruit. Let’s compare some common desserts:
Fruit Pie vs. Chocolate Cake
An apple pie made with a whole wheat crust contains fiber, vitamins and minerals from the apples and crust. Meanwhile, chocolate cake made from refined flour, butter, chocolate and sugar contains minimal nutrients.
Strawberry Shortcake vs. Ice Cream Sundae
Strawberry shortcake contains strawberries and biscuits, providing fiber, vitamins C and K, manganese and folate. A sundae made of ice cream, chocolate syrup and whipped cream mostly contains sugar, fat and calories with minimal nutritional value.
Baked Apple vs. Cookies
Baked apples have fiber from the apple’s skin and flesh, as well as vitamin C, potassium and B vitamins. Cookies made with refined flour, butter and sugar don’t offer much in the way of nutrition.
So fruit desserts can provide more beneficial nutrients than other sweets. But that doesn’t mean they’re as nutritious as eating fresh fruit on its own.
Nutrients in fruit vs. fruit desserts
When fruit is used in desserts, some nutrients may be decreased or lost through processing methods like heating, freezing, blending and adding sugar or other ingredients.
For example, vitamin C is sensitive to heat and degradation over time. So a baked fruit dessert likely contains less vitamin C than fresh raw fruit. Fiber content may also decrease when fruit peels and skins are removed during processing and cooking.
Sugar and fat are often added to fruit desserts too. A cup of sliced strawberries has about 7 grams of sugar, while a cup of strawberry shortcake may have over 30 grams from added sugar. Added fats like cream, oil or butter also increase the calorie content.
Here’s how the nutrient content of some fresh fruits compares to common fruit desserts (1, 2, 3):
| Nutrient | 1 cup sliced strawberries | 1 slice strawberry shortcake with whipped cream |
|---|---|---|
| Calories | 50 | 330 |
| Fiber | 3 grams | 2 grams |
| Vitamin C | 85 mg (140% DV) | 45 mg (75% DV) |
| Sugar | 7 grams | 32 grams |
| Nutrient | 1 medium apple | 1 slice apple pie |
|---|---|---|
| Calories | 95 | 247 |
| Fiber | 4.5 grams | 2 grams |
| Vitamin C | 8 mg (13% DV) | 3.5 mg (6% DV) |
| Sugar | 19 grams | 29 grams |
As these examples show, fresh fruit tends to provide higher amounts of important nutrients like vitamins, minerals and fiber compared to fruit desserts. Processing results in some nutrient loss, while added ingredients like sugar increase calories.
Do fruit desserts have any nutritional benefits?
Though not as nutritious as fresh fruit, fruit desserts do still provide some benefits:
Fiber
Even with some fiber loss during processing, fruit desserts can provide a decent amount of fiber. A serving may have 2-4 grams, while fresh fruit often provides 3-5 grams per serving.
Vitamins & minerals
Fruit desserts supply vitamins and minerals like vitamin C, potassium and manganese, though amounts are reduced when compared to fresh fruit.
Antioxidants
Compounds like polyphenols and anthocyanins with antioxidant effects are present in fruits and many fruit desserts, though amounts can depend on processing.
Phytochemicals
Phytochemicals like flavonoids found naturally in fruits may still be present in processed fruit desserts and provide health benefits like reducing inflammation.
Additionally, when made with whole grains, nuts, yogurt or other nutritious ingredients, fruit desserts can provide extra nutrients and health perks.
How does added sugar affect fruit desserts?
One of the biggest downsides to fruit desserts is added sugar. Sugar enhances sweetness but also increases calories and negatively impacts health.
Desserts like pies, cobblers and crisps often contain upwards of 30 grams of added sugar per serving, mostly from table sugar, corn syrup or other added sweeteners.
Eating too much added sugar is associated with increased risk of:
- Obesity
- Heart disease
- Type 2 diabetes
- Certain cancers
The American Heart Association recommends limiting added sugar to no more than 25 grams per day for women and 36 grams for men. Just one serving of a sugary fruit dessert can exceed this limit (4).
To keep added sugars in check:
- Enjoy fruit desserts in moderation — once or twice a week, rather than every day
- Select recipes with less added sugar
- Substitute some of the granulated sugar for cinnamon or vanilla extract
- Use a sugar substitute like stevia to cut back on added sugars
Are the fats in fruit desserts healthy?
Fruit desserts often contain fats like:
- Butter
- Cream
- Oil
- Cream cheese
These increase calorie density and impacts health, depending on the type of fat used.
Saturated fats from butter and cream are high in cholesterol-raising saturated fat that should be limited. Heart-healthy unsaturated fats like olive oil or avocado can be better options.
Healthy fat swaps
Try substituting in healthier fats when making fruit desserts:
| Instead of: | Use: |
|---|---|
| Butter | Avocado or coconut oil |
| Heavy cream | Greek yogurt |
| Vegetable oil | Olive oil |
| Cream cheese | Low-fat ricotta cheese |
Should you avoid fruit desserts while dieting?
Because of their high calorie, sugar and fat content, conventional wisdom states fruit desserts should be avoided when dieting for weight loss.
However, including some occasionally may be fine for most people. A modest 1⁄2 cup serving a couple times per week likely won’t significantly interfere with weight loss for most.
Benefits of allowing occasional treats include:
- Prevents feelings of deprivation that lead to overeating
- Allows satisfaction of cravings in moderation
- Makes sticking to a diet more sustainable
Just be mindful of portion sizes and frequencies. Stick to a small serving, savor it slowly and don’t have fruit desserts daily.
Should you make fruit desserts healthier?
You can make fruit desserts healthier in several ways:
Use whole ingredients
Choose whole-grain flours, nuts, natural sweeteners like honey and eat the peels when possible to increase fiber and nutrients.
Reduce added sugars
Cut the amount of sugar in half when baking desserts to reduce excessive calories, sugars and carbs.
Add healthy fats
Use fats like yogurt, ricotta, avocado and olive oil instead of butter, cream or shortening.
Portion control
Stick to a smaller portion around 1⁄2–3⁄4 cup. This satisfies cravings without overdoing calories, carbs, sugar and fat.
Bake instead of frying
Baking apple crisps or pies avoids added calories from frying oils.
Examples of healthier fruit dessert recipes
Here are some ideas for healthier fruit desserts:
Baked Apple Crisp
Ingredients: apples, old-fashioned oats, almond flour, cinnamon, almond butter, maple syrup.
Instead of being topped with refined flour and butter, this crisp uses fiber-rich oats, protein-packed almond flour and heart-healthy almond butter to create a healthier crisp topping.
Strawberry Oat Crumble Bars
Ingredients: Strawberries, oats, oat flour, greek yogurt, honey.
These bars use whole oats, oat flour and greek yogurt to provide more nutrients. Strawberries add fiber, vitamin C and antioxidants.
Mixed Berry Tart
Ingredients: Almond flour crust, greek yogurt, mixed berries.
Withfiber-rich almond flour, protein-packed yogurt and antioxidant-rich mixed berries, this tart makes for a more nutritious dessert option.
Banana Bread Breakfast Cookies
Ingredients: Bananas, oats, peanut butter, chopped nuts, cinnamon.
Bananas, oats, nuts and cinnamon make these cookies an on-the-go breakfast option with carbs, protein and healthy fats.
The bottom line
Fruit desserts can provide some nutritional benefits, especially when compared to other sweets. However, they aren’t nearly as nutritious as eating fruit whole and raw. Nutrients are lost during processing, while added sugars and fats increase calories.
Enjoy fruit desserts in moderation by controlling portions and limiting added sugars and unhealthy fats. Additionally, choosing recipes with more whole food ingredients can give your treats a nutritional upgrade.
With balance and moderation in mind, fruit desserts can be part of a healthy, well-rounded diet.