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Fruit & Juice List
Each item on this list contains about fifteen grams of carbohydrate and sixty calories. Fresh, frozen, and dry fruits have about two grams of fiber per serving. Fruits that have three or more grams of fiber per serving have a † symbol. Fruit juices contain very little dietary fiber.
The carbohydrate and calorie contents for a fruit serving are based on the usual serving of the most commonly eaten fruits. Use fresh fruits or frozen or canned fruits with no sugar added. Whole fruit is more filling than fruit juice and may be a better choice for those who are trying to lose weight. Unless otherwise noted, the serving size for one fruit serving is:
1/2 cup of fresh fruit or fruit juice
1/4 cup dried fruit
Fresh, Frozen, and Unsweetened Canned Fruit |
|
| Apples (raw, 2 in. across) | 1 |
| Applesauce (unsweetened) | 1/2 cup |
| Apricots (canned) (4 halves) | 1/2 cup |
| Banana (9 in. long) | 1/2 |
| Blackberries (raw) | 3/4 cup |
| †Blueberries (raw) | 3/4 cup |
| Cantaloupe (5 in. across) | 1/3 |
| Cantaloupe (cubes) | 1 cup |
| Cherries (large, raw) | 12 whole |
| Cherries (canned) | 1/2 cup |
| Figs (raw, 2 in. across) | 2 |
| Fruit cocktail (canned) | 1/2 cup |
| Grapefruit (medium) | 1/2 |
| Grapefruit (segments) | 3/4 cup |
| Grapes (small) | 15 |
| Honeydew melon (medium) | 1/8 |
| Honeydew melon (cubes) | 1 cup |
| Kiwi (large) | 1 |
| Mandarin oranges | 3/4 cup |
| Mango (small) | 1/2 |
| Nectarines (2 1/2 in. across) | 1 |
| Orange (2 1/2 in. across) | 1 |
| Papaya | 1 cup |
| Peach (2 3/4 in. across) | 1 |
| Peaches (canned) (2 halves) | 1 cup |
| Pear (1/2 large) | 1 small |
| Pears (canned) (2 halves) | 1/2 cup |
| Persimmon (medium, native) | 2 |
| Pineapple (raw) | 3/4 cup |
| Pineapple (canned) | 1/3 cup |
| Plum (raw, 2 in. across) | 2 |
| †Pomegranate | 1/2 |
| †Raspberries (raw) | 1 cup |
| †Strawberries (raw, whole) | 1 1/4 cups |
| Tangerine (2 1/2 in. across) | 2 |
| Watermelon (cubes) | 1 1/4 cups |
| †Dried Fruit | |
| †Apples | 4 rings |
| †Apricots | 7 halves |
| Dates (medium) | 2 1/2 |
| †Figs | 1 1/2 |
| †Prunes (medium) | 3 |
| Raisins | 2 tbsp |
| Fruit Juice | |
| Apple juice/cider | 1/2 cup |
| Cranberry juice cocktail | 1/3 cup |
| Grapefruit juice | 1/2 cup |
| Grape juice | 1/3 cup |
| Orange juice | 1/2 cup |
| Pineapple juice | 1/2 cup |
| Prune juice | 1/3 cup |
| † = 3 grams or more of fiber per serving | |