You can’t go wrong choosing fruit as a snack. Nearly all fruits pack a decent amount of fiber, tons of vitamin C, phytonutrients, and carotenoids in a very low-calorie package. A few, like avocado and coconut, contain large amounts of fat, which may be beneficial.
Many fruits earn a “superfoods” designation thanks to their high concentration of nutrients. These fruits will be highlighted in boldface in the following sections of nutrition information. This reference also includes sugar content of various fruits along with the other information for those watching their sugar consumption. For instance, now that you know that grapes contain 25 grams of sugar per serving, you might choose to snack on similarly-shaped raspberries for only 5 grams of sugar per serving.
The fruit nutrition facts that follow contain calories, fiber, sugar content, and vitamin and mineral information that provides over 10% of the U.S. Recommended Dietary Allowance (RDA) per serving. They’re organized into sections based on whether they are tree fruits, berries, or Mediterranean/tropical fruits.
Apple – A medium apple has only 72 calories and packs over 3 grams of fiber, 14 g in sugars, and 11% of the RDA for vitamin C.
Apricot – One apricot has only 17 calories, 0.7 g of fiber, only 3.2 g sugars, 13% RDA of vitamin A and 6% of iron. A cup of dried apricot halves has 313 calories, 9.5 g fiber, 70 g of sugars, 94% RDA vitamin A, and 19% of the daily iron requirement.
Cherry – 1 cup of sweet cherries has 74 calories, 2.5 g of fiber, 15 g of sugars, and 14% RDA vitamin C. A cup of sour cherries is even better, with 52 calories, 1.6 g of fiber, 9 g of sugars, 26% RDA vitamin A and 17% vitamin C.
Peach – A medium peach (about 4 ounces) has 38 calories, 1.5 g of fiber, 8 g of sugars, and 11% RDA for vitamin C.
Pear – One medium pear has 96 calories, over 5 g of fiber, 16 g of sugars, and 12% the daily vitamin C requirement.
Plum – Being fairly small, each plum has only 30 calories. Plums also have 1 g of fiber, nearly 7 g of sugars, and 10% of the RDA for vitamin C.
Blueberry – One cup of blueberries has 83 calories, 3.5 g of fiber, 14 g of sugars, and 23% of the RDA for vitamin C.
Raspberry – A cup of raspberries has 64 calories, 8 g of fiber, 5 g of sugars, and 54% of the RDA for vitamin C.
Strawberry – One cup of strawberries has 46 calories, 3 g of fiber, 7 g of sugars, and a whopping 141% of the RDA for vitamin C.
Continue to page 2 for fruit nutrition facts for Mediterranean and tropical fruits, including avocado, grapes, grapefruit, oranges, açaí, banana, coconut, kiwifruit, mango, cantaloupe, pineapple, pomegranate and watermelon.
Avocado – While normally used as a vegetable, avocado is really a fruit. It also has fruit properties: note how avocado, unlike vegetables, is rarely cooked. One whole avocado has 322 calories, 14 g of fiber, 1.3 g of sugars, and 34% of the RDA for vitamin C. Avocados are also rich in fat, with nearly 30 g per avocado, 20 g of that monounsaturated. The avocado stands out for having 4 g of protein.
Grape – A cup of seedless grapes, red or green, yields 110 calories, 1.4 g of fiber, a whopping 25 g of sugars, and 29% the RDA for vitamin C.
Grapefruit – The classic breakfast fruit, half a grapefruit has 52 calories, 2 g of fiber, 8.5 g of sugars, 28% the RDA for vitamin A and 64% the RDA for vitamin C. No wonder so many start the morning with one!
Orange – An orange has 62 calories, 3 g of fiber, 12 g of sugars, and an amazing 116% of the RDA for vitamin C.
Pomegranate – Pomegranate juice is all the rage, but have you considered trying the fruit itself? One pomegranate contains 105 calories, 1 g of fiber, 26 g of sugars, and 16% of the RDA for vitamin C.
Açaí – The U.S. government has not evaluated the nutrition content of açaí berries yet. Açaí berry juice, though, contains 125 calories per 8 ounce serving, 4 g of fiber, 21 g of sugars, and 200% the RDA for vitamin C.
Banana – One medium banana has 105 calories, 3 g of fiber, 14 g of sugars, and 17% of the RDA for vitamin C.
Coconut – Coconut is a fatty fruit, with 15 g of fat in a 2" by 2" by 1/2" square of coconut meat. The same serving also contains 159 calories, 4 g of fiber, and only 3 g of sugars. Coconut didn’t meet the 10% minimum RDA threshold for this article, but that serving size does provide 6% of the daily RDA for iron.
Kiwifruit – One kiwifruit has 50 calories, 2 g of fiber, 8 g of sugars, and 120% of the RDA for vitamin C.
Mango – A mango has 135 calories, 4 g of fiber, 31 g of sugars, 32% of the RDA for vitamin A, and 96% of the RDA for vitamin C. –
Cantaloupe, honeydew melon – A cup of cubed muskmelon contains 54 calories, 1.4 g of fiber, 13 g of sugars, 108% of the RDA for vitamin A, and 98% of the RDA for vitamin C. Honeydew melon isn’t quite as vitamin-packed, with 1 cup having 61 calories, 1.4 g of fiber, 14 g of sugars, and 51% of the RDA for vitamin C.
Pineapple – A cup of diced pineapple has 78 calories, 2.2 g of fiber, 15 g of sugars, and 123% of the RDA for vitamin C.
Watermelon – A wedge of watermelon is 86 calories, 1 g of fiber, 18 g of sugars, 33% the RDA for vitamin A, and 39% the RDA for vitamin C.
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