Fruit Nutrition Facts

Fruit Nutrition Facts and Benefits:

  • Fruit is an excellent source of vitamin C, Beta carotene, and potassium; lesser amounts of other vitamins and minerals.

  • Contain various polyphenols, which may protect against cancer and other diseases.

  • High in fiber and low in calories.

  • A source of natural sugars that provide quick energy.

    U.S. Food and Drug Administration Chart:

    fruitsFruits
    Nutrition Facts
    Raw, edible weight portion. Percent Daily Values (%DV) are based on a 2,000 calorie diet.
    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,
    1/5 medium
    (30 g/1.1 oz)

    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
    (134 g/4.8 oz)

    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
    (154 g/5.5 oz)

    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
    (147 g/5.3 oz)

    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.




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