Fruit Nutrition Facts
Fruit Nutrition Facts and Benefits:
U.S. Food and Drug Administration Chart:
| Fruits Serving Size (gram weight/ ounce weight) |
Calories | Calories from Fat | Total Fat | Sodium | Potassium | Total Carbo-hydrate |
Dietary Fiber |
Sugars | Protein | Vitamin A | Vitamin C | Calcium | Iron | |||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| (g) | (%DV) | (mg) | (%DV) | (mg) | (%DV) | (g) | (%DV) | (g) | (%DV) | (g) | (g) | (%DV) | (%DV) | (%DV) | (%DV) | |||
| Apple 1 large (242 g/8 oz) |
130 | 260 | 7 | 34 | 11 | 5 | 20 | 25 | 1 | 2 | 8 | 2 | 2 | |||||
| Avocado California, |
50 | 35 | 4.5 | 7 | 140 | 4 | 3 | 1 | 1 | 4 | 1 | 4 | 2 | |||||
| Banana 1 medium (126 g/4.5 oz) |
110 | 450 | 13 | 30 | 10 | 3 | 12 | 19 | 1 | 2 | 15 | 2 | ||||||
| Cantaloupe 1/4 medium (134 g/4.8 oz) |
50 | 20 | 1 | 240 | 7 | 12 | 4 | 1 | 4 | 11 | 1 | 120 | 80 | 2 | 2 | |||
| Grapefruit 1/2 medium (154 g/5.5 oz) |
60 | 160 | 5 | 15 | 5 | 2 | 8 | 11 | 1 | 35 | 100 | 4 | ||||||
| Grapes 3/4 cup (126 g/4.5 oz) |
90 | 15 | 1 | 240 | 7 | 23 | 8 | 1 | 4 | 20 | 2 | 2 | ||||||
| Honeydew Melon 1/10 medium melon |
50 | 30 | 1 | 210 | 6 | 12 | 4 | 1 | 4 | 11 | 1 | 2 | 45 | 2 | 2 | |||
| Kiwifruit 2 medium (148 g/5.3 oz) |
90 | 10 | 1 | 2 | 450 | 13 | 20 | 7 | 4 | 16 | 13 | 1 | 2 | 240 | 4 | 2 | ||
| Lemon 1 medium (58 g/2.1 oz) |
15 | 75 | 2 | 5 | 2 | 2 | 8 | 2 | 40 | 2 | ||||||||
| Lime 1 medium (67 g/2.4 oz) |
20 | 75 | 2 | 7 | 2 | 2 | 8 | 35 | ||||||||||
| Nectarine 1 medium (140 g/5.0 oz) |
60 | 5 | 0.5 | 1 | 250 | 7 | 15 | 5 | 2 | 8 | 11 | 1 | 8 | 15 | 2 | |||
| Orange 1 medium |
80 | 250 | 7 | 19 | 6 | 3 | 12 | 14 | 1 | 2 | 130 | 6 | ||||||
| Peach 1 medium (147 g/5.3 oz) |
60 | 0.5 | 1 | 230 | 7 | 15 | 5 | 2 | 8 | 13 | 1 | 6 | 15 | 2 | ||||
| Pear 1 medium (166 g/5.9 oz) |
100 | 190 | 5 | 26 | 9 | 6 | 24 | 16 | 1 | 10 | 2 | |||||||
| Pineapple 2 slices, 3" diameter, 3/4" thick (112 g/4 oz) |
50 | 10 | 120 | 3 | 13 | 4 | 1 | 4 | 10 | 1 | 2 | 50 | 2 | 2 | ||||
| Plums 2 medium (151 g/5.4 oz) |
70 | 230 | 7 | 19 | 6 | 2 | 8 | 16 | 1 | 8 | 10 | 2 | ||||||
| Strawberries 8 medium |
50 | 170 | 5 | 11 | 4 | 2 | 8 | 8 | 1 | 160 | 2 | 2 | ||||||
| Sweet Cherries 21 cherries; 1 cup (140 g/5.0 oz) |
100 | 350 | 10 | 26 | 9 | 1 | 4 | 16 | 1 | 2 | 15 | 2 | 2 | |||||
| Tangerine 1 medium (109 g/3.9 oz) |
50 | 160 | 5 | 13 | 4 | 2 | 8 | 9 | 1 | 6 | 45 | 4 | ||||||
| Watermelon 1/18 medium melon; 2 cups diced pieces (280 g/10.0 oz) |
80 | 270 | 8 | 21 | 7 | 1 | 4 | 20 | 1 | 30 | 25 | 2 | 4 | |||||
Most fruits provide negligible amounts of saturated fat, trans fat, and cholesterol; avocados provide 0.5 g of saturated fat per ounce.
Nutritional Value
Fruit Nutrition Fact:
Fruits are rich in ANTIOXIDANTS
Fruit Nutrition fact: Numerous studies demonstrate that people who eat ample amounts of fruits (health experts recommend 5 to 10 servings a day)enjoy a reduced incidence of cancer, heart attacks, and strokes.
Fruit Nutrition Fact: A large study found that men and women who ate five to six servings of fruits and vegetables every day had a lower risk of ischemic stroke, the most common of stroke.
Fruit Nutrition Fact:
Another large study at Harvard found that those who ate eight or more servings a day of fruits and vegetables had a lower risk of heart disease compared to those who ate fewer than three servings.
From this "Fruit Nutrition Facts" page, back to "Low Fat Foods" page.
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