You’re browsing the frozen aisle when something catches your eye—those sleek packages of Tru Fru. Raspberries dipped in white chocolate. Strawberries covered in dark chocolate. Frozen banana bites with peanut butter.
They look amazing. And the packaging makes them sound even better: “Real fruit!” “Hyper-chilled!” “Better-for-you indulgence!”
But here’s the question running through your mind: Is Tru Fru actually healthy, or is this just another clever way to make candy seem virtuous?
You’re not alone in wondering. Tru Fru has exploded in popularity, showing up everywhere from Costco to Target. Health-conscious snackers love them. Instagram influencers rave about them. They’re positioned as the perfect guilt-free treat.
But when you flip that package over and look at the nutrition label—especially the sugar content—the “healthy” image starts to blur.
The honest truth? Tru Fru is basically chocolate-covered fruit. It’s better than eating straight candy, but it’s definitely not a health food. It has some redeeming qualities (real fruit, no artificial junk), but also some serious nutritional shortcomings you should know about.
In this review, I’ll break down exactly what’s in Tru Fru, how much sugar you’re really eating, and whether these frozen treats deserve their healthy reputation.
What Exactly Is Tru Fru?
Tru Fru takes real fruit—raspberries, strawberries, blueberries, bananas, cherries, mangoes—and coats them in chocolate (white, milk, or dark). Then they freeze them using what they call “hyper-chilling” technology.
The result? Frozen fruit bites with a satisfying crunch from the chocolate shell and a cold, creamy center from the frozen fruit.
Two main product lines:
1. Hyper Chilled (the lighter option):
- Whole frozen fruits dipped in chocolate
- 70-100 calories per serving
- Less processed, closer to actual fruit
2. Hyper Dried (the indulgent option):
- Freeze-dried fruit pieces covered in chocolate
- 150-160 calories per serving
- More concentrated, sweeter, candy-like
Popular flavors:
- Raspberries (white, milk, or dark chocolate)
- Strawberries (white, milk, or dark chocolate)
- Blueberries with dark chocolate
- Bananas with dark chocolate
- Banana with peanut butter & dark chocolate
- Cherries with dark chocolate
- Coconut melts (dark or milk chocolate)
- Piña Colada
- Mango with dark chocolate
The variety is impressive, and they genuinely taste good. But taste doesn’t mean healthy. Let’s look at what you’re actually eating.
What’s Inside: Tru Fru Ingredients
The ingredient list is cleaner than most chocolate candies, I’ll give them that.
Main ingredients:
- Real fruit (the star ingredient—at least they’re using actual fruit)
- Chocolate (white, milk, or dark—we’ll break this down)
- Cane sugar (less processed than white sugar, but still sugar)
- Cocoa butter (the fat from cocoa beans)
- Milk powder (in white and milk chocolate varieties)
- Soy lecithin (emulsifier to blend chocolate smoothly)
- Vanilla (natural flavoring)
Additional ingredients:
- Tapioca dextrin – A thickener/stabilizer from cassava root
- Confectioners glaze – The shiny coating that makes them look pretty
What’s NOT in Tru Fru:
✅ No artificial colors
✅ No artificial flavors
✅ No artificial preservatives
✅ Non-GMO ingredients
✅ Gluten-free
From an ingredient perspective, Tru Fru is legitimately cleaner than most chocolate snacks. But clean ingredients doesn’t automatically mean healthy. The problem isn’t what’s in it—it’s how much of certain things (mainly sugar) you’re getting.
The Sugar Reality: Let’s Break Down the Numbers
This is where Tru Fru’s healthy image takes a serious hit.
Complete Tru Fru Nutrition Breakdown:
| Flavor | Calories | Added Sugar | Total Sugar | Fiber | Protein |
|---|---|---|---|---|---|
| Hyper Chilled: | |||||
| Piña Colada | 70-100 | 5g | 8g | 0g | 1g |
| Raspberries (white/milk choc) | 70-100 | 7g | 9g | <1g | 1g |
| Raspberries (white/dark choc) | 70-100 | 6g | 8g | 1g | 1g |
| Strawberries (white/milk choc) | 70-100 | 7g | 9g | 0g | 1g |
| Banana (PB & dark choc) | 70-100 | 3g | 5g | 1g | 3g |
| Blueberries (white/dark choc) | 70-100 | 6g | 9g | <1g | 1g |
| Cherries | 70-100 | 6g | 8g | <1g | 1g |
| Hyper Dried: | |||||
| Raspberries (dark choc) | 150-160 | 12g | 13g | 2g | 1g |
| Coconut melts (dark choc) | 150-160 | 13g | 13g | 2g | 1g |
| Strawberries (dark choc) | 150-160 | 12g | 14g | 2g | 2g |
| Bananas (dark choc) | 150-160 | 12g | 13g | 2g | 1g |
| Coconut melts (milk choc) | 150-160 | 16g | 17g | 1g | 3g |
| Mango (dark choc) | 150-160 | 12g | 14g | 2g | 1g |
Per serving
What This Actually Means:
The American Heart Association recommends:
- Men: Max 36g added sugar per day
- Women: Max 24g added sugar per day
Hyper Chilled varieties (5-9g sugar): That’s 14-38% of your daily limit from one small snack.
Hyper Dried varieties (13-17g sugar): That’s 36-71% of your daily limit. Nearly three-quarters!
The worst offender? Coconut melts with milk chocolate at 17g sugar—that’s more than 4 teaspoons of sugar in one serving.
But Wait—Isn’t Some of That Natural Fruit Sugar?
Here’s the uncomfortable truth: most of the sugar comes from added cane sugar in the chocolate, NOT from the fruit itself.
Look at that table again. Added sugar makes up 60-90% of total sugar in most flavors. The fruit contributes relatively little.
So while Tru Fru markets itself as “fruit-based,” you’re mostly eating chocolate with fruit flavoring. That’s the reality.
The Fiber and Protein Problem
Beyond sugar, Tru Fru falls flat on the nutrients that actually matter for health and satiety.
Fiber content: 0-2g per serving
This is pathetic for something claiming to be fruit-based. Compare this to:
- A cup of fresh raspberries: 8g fiber
- A medium banana: 3g fiber
- An apple: 4g fiber
When you process fruit and cover it in chocolate, you lose most of the fiber. And fiber is what keeps you full, stabilizes blood sugar, and supports gut health.
Protein content: 1-3g per serving
Essentially nothing. Only the peanut butter banana and coconut melts have a meaningful 3g—the rest barely register.
Without protein or fiber, Tru Fru won’t satisfy your hunger. You’ll eat a serving, still feel hungry 20 minutes later, and reach for more food. That’s not how healthy snacks work.
Is Tru Fru Good for Weight Loss? (Not Really)
If you’re trying to lose weight, Tru Fru isn’t helping your cause.
Why it’s problematic for weight loss:
❌ High sugar content triggers insulin spikes and fat storage
❌ Zero satiety – no fiber or protein means you won’t feel full
❌ Easy to overeat – they’re small, delicious, and addictive
❌ Liquid calories in disguise – frozen treats don’t register like solid food
❌ Displaces better snacks – you could be eating something actually nutritious
The calorie perspective:
Hyper Chilled (70-100 calories): Not terrible if you stick to one serving. But who stops at one serving?
Hyper Dried (150-160 calories): That’s the same as a regular candy bar, just with slightly better ingredients.
The realistic take:
If you’re craving chocolate and would otherwise eat a Snickers bar or Ben & Jerry’s, Tru Fru is a reasonable compromise. You’ll save some calories and get a bit of real fruit.
But if you’re serious about weight loss, save Tru Fru for rare occasions (once a week max) and choose snacks that actually nourish your body—Greek yogurt, fruit with nut butter, vegetables with hummus, or a handful of nuts.
Tru Fru vs. Other Frozen Treats: How Does It Compare?
Let’s see how Tru Fru stacks up against alternatives.
Tru Fru vs. Regular Chocolate-Covered Fruit (Not Frozen): Regular chocolate-covered strawberries from a candy shop? About the same nutritionally. Tru Fru’s advantage is portion control and the frozen factor makes them feel special.
Tru Fru vs. Fresh Fruit: Fresh fruit wins hands-down. More fiber, less sugar, no added ingredients, and way cheaper. But obviously, fresh fruit doesn’t satisfy a chocolate craving.
Tru Fru vs. Ice Cream: Tru Fru is lower in calories and fat than most ice cream (which ranges from 200-300 calories per serving). If you’re choosing between frozen treats, Tru Fru is the lighter option.
Tru Fru vs. Candy Bars: Tru Fru is marginally better—real fruit instead of no fruit, no artificial junk. But the sugar content is comparable to many candy bars. Don’t fool yourself into thinking it’s a health food.
Tru Fru vs. Frozen Yogurt-Covered Fruit: Similar concept, similar nutrition. Neither is particularly healthy, both are better than straight candy.
Bottom line: Tru Fru is better than pure candy and ice cream, but it’s still a dessert masquerading as a healthy snack.
When Is It Okay to Eat Tru Fru?
Look, I’m not here to tell you that you can never enjoy Tru Fru. Life is about balance, and sometimes you just want something sweet and satisfying.
When Tru Fru makes sense:
✅ Occasional dessert (1-2 times per week max)
✅ Better than a candy bar when you’re craving chocolate
✅ Special treat after dinner (just stick to one serving)
✅ Alternative to ice cream (fewer calories, easier portion control)
✅ Post-workout quick sugar if you need fast carbs (though there are better options)
When you should skip Tru Fru:
❌ Daily snacking habit
❌ While actively trying to lose weight
❌ If you have diabetes or blood sugar issues
❌ As a “healthy” snack between meals
❌ When you’re actually hungry (it won’t satisfy you)
Pro tip: Choose Hyper Chilled over Hyper Dried—you’ll cut sugar and calories in half while still getting the treat experience.
Special Dietary Considerations
Is Tru Fru gluten-free?
Yes! All Tru Fru products are gluten-free. They’re made from fruit and chocolate with no wheat-based ingredients.
Is Tru Fru vegan?
No. All flavors contain milk ingredients (milk powder, milk fat, or whole milk). They’re not suitable for vegans.
Is Tru Fru kosher?
Yes. Tru Fru is certified kosher and meets Jewish dietary law requirements.
Is Tru Fru keto-friendly?
Absolutely not. With 8-17g of sugar per serving, they’ll kick you out of ketosis immediately. Keto dieters should avoid these.
Can diabetics eat Tru Fru?
Not recommended. The combination of high sugar and low fiber will spike blood sugar significantly. There are much better dessert options for managing diabetes.
Healthier Alternatives to Tru Fru
If you want something sweet without the sugar bomb, try these:
1. Frozen Banana “Nice Cream”
- Blend frozen bananas until creamy
- Add cocoa powder for chocolate flavor
- Natural sweetness, high fiber, actual nutrition
2. Dark Chocolate (70%+ Cacao) + Fresh Berries
- Melt a square of quality dark chocolate
- Dip fresh strawberries or raspberries
- More antioxidants, less sugar, you control portions
3. Frozen Grapes
- Seriously, just freeze grapes
- They taste like little popsicles
- Zero added sugar, natural fruit goodness
4. Greek Yogurt + Berries + Dark Chocolate Chips
- High protein, probiotics for gut health
- Natural fruit sweetness
- Just a few chocolate chips for satisfaction
5. Homemade Chocolate-Covered Strawberries
- Buy quality dark chocolate (less sugar than milk/white)
- Dip fresh strawberries yourself
- Freeze them
- Same concept, way healthier
6. Noosa Yoghurt with Fruit
- Creamy, satisfying texture
- Probiotics and protein
- Natural fruit flavor without the sugar bomb
For more healthy snack comparisons, check out options like Animal Crackers, Aussie Bites, or Nature’s Bakery Fig Bars.
Frequently Asked Questions
How many calories are in Tru Fru?
Hyper Chilled varieties: 70-100 calories per serving. Hyper Dried varieties: 150-160 calories per serving.
Can I eat Tru Fru every day?
Not recommended. The sugar content is too high for daily consumption. Treat them as an occasional dessert (1-2 times per week max), not a daily snack.
Is Tru Fru processed food?
Yes, technically. While it contains real fruit, the added sugar, chocolate processing, and stabilizers make it a processed snack. However, it’s less processed than many candy bars and doesn’t contain artificial additives.
What’s the healthiest Tru Fru flavor?
Banana with peanut butter & dark chocolate (5g sugar, 3g protein) is the best option. Among the others, stick with Hyper Chilled varieties in dark chocolate—they have less sugar than milk or white chocolate versions.
Does Tru Fru have real fruit?
Yes, Tru Fru does use 100% real fruit. However, the fruit is coated in chocolate with added sugar, so it’s not the same as eating plain fruit.
Can kids eat Tru Fru?
It’s safe for kids, but watch the sugar content. One serving as an occasional treat (once a week) is fine. Don’t make it a daily after-school snack.
Where can I buy Tru Fru?
Tru Fru is sold at Costco, Target, Whole Foods, Walmart, and many other grocery stores. Look in the frozen aisle near ice cream and frozen fruit.
How long does Tru Fru last?
Keep them frozen. They’ll stay good until the “best by” date on the package (usually several months). Once opened, reseal tightly and consume within a few weeks for best quality.
The Final Verdict: Is Tru Fru Healthy?
Let me be absolutely clear: No, Tru Fru is not healthy.
It’s better than eating Skittles or a Snickers bar, but “better than candy” doesn’t equal “healthy.”
The reality:
- High in sugar (5-17g per serving)
- Minimal fiber (0-2g)
- Minimal protein (1-3g)
- Won’t satisfy hunger or stabilize blood sugar
- Easy to overconsume
- More like dessert than a snack
However, Tru Fru does have some positives:
✅ Made with real fruit (not artificial flavoring)
✅ No artificial colors, flavors, or preservatives
✅ Non-GMO ingredients
✅ Cleaner ingredient list than most chocolate treats
✅ Portion-controlled packaging
✅ Lower calories than ice cream
My honest recommendation:
Stop thinking of Tru Fru as a “healthy snack.” It’s not. It’s a dessert—a treat you enjoy occasionally when you want something sweet.
If you love Tru Fru, enjoy it 1-2 times per week as a controlled indulgence. Choose Hyper Chilled over Hyper Dried to minimize sugar and calories. Don’t fool yourself into eating it daily because “it has fruit in it.”
For everyday snacking, choose foods that actually nourish your body—fresh fruit, nuts, yogurt, vegetables with hummus. Save Tru Fru for when you genuinely want a treat, and enjoy it without guilt as what it actually is: chocolate-covered fruit.
Have you tried Tru Fru? What’s your favorite flavor? Share your thoughts in the comments!
Related Snack Reviews:
- Are Animal Crackers Healthy? The Truth
- Is Noosa Yoghurt Healthy? Everything You Need to Know
- Are Aussie Bites Healthy? Honest Review
- Are Nature’s Bakery Fig Bars Healthy? Here’s the Answer
- Are Terra Chips Healthy? The Truth About Vegetable Chips
- Are Peanut M&Ms Healthy? The Truth About These Candies
