Nutritional Fact for Fruits

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Item Serving Size Carbohydrates Grams Fat Grams Calories
Apple, fresh or raw

Apples, dried

Apples, freeze dried

1 medium

1 ring
1 ounce
1 cup

25 pieces (1/3 cup)

21.1

4.2
18.7
56.6

.1

.02
.09
.3

81

16
69
209

80

Apple cider, canned or bottled
Apple juice, unsweetened
6 ounces
6 ounces
20
21.7
0
0
85
87
Applesauce, canned, unsweetened 1/2 cup 15 .2 56
Apricots, fresh

Apricots, halves, dried

Apricot juice/nectar

3 medium

1 half
1 ounce
1 cup

1 cup

11.8

2.1
17.7
81.4

.4

2.2
.1
.7

51

8
68
313

120

Avocado, fresh (medium-size avocado without seed and skin) 1 ounce or 1/5 avocado
2 tablespoons (2 or 3 slices)
1/4 medium
1 medium
1 cup, pureed
2.1
2.1
3
12
19.6
4.5
4.5
5
30
50
50
81
324
Banana, fresh

Banana chips

1 medium
1 large
1/2 cup mashed

22 chips (1 ounce)
1 cup

26.7
31
51.3

16.56
59.7

.6
.45
.7

9.5
4.7

105
121
200

147
265

Blackberries, fresh 1/2 cup 9.2 .3 37
Blueberries, fresh
Blueberries, dried and sweetened
1/2 cup
1/4 cup (75 berries)
10.2 .3 41
150
Boysenberries, fresh 1/2 cup 9.2 .3 37
Cantaloupe, fresh 1/2 medium
1/2 cup cubed
22.3
6.7
.7
.2
94
29
Cherries, sweet w/o pits, fresh
Cherries, sour w/o pits, fresh
Cherries, dried
1/2 cup
1/1 cup
1/3 cup (27 cherries)
12
9.4
.7
.2
52
39
160
Cherries, dried, tart 1/4 cup 43 0 140
Cherry, Maraschino 1 each 2 0 8
Cranberries, whole, fresh 1/2 cup 6 .1 23
Cranberry Juice, cocktail 6 ounces 26 0 110
Cranberry Sauce, canned, sweetened 1/2 cup 53.7 0 209
Currents, dried 1 cup 107 0 408
Dates, pitted, fresh 1 cup pitted & chopped
1 date
133.6
6.2
.7
0
502
23
Figs, fresh

Figs, dried

1 small
1 medium
1 large
10 figs
8
10
12
122.2
0
0
0
2.2
30
37
47
477
Grapefruit, pink or red 1/2 medium
1/2 cup sections w/juice
16
11.1
.1
.1
60
43
Grapefruit Juice, fresh 6 ounces 17 .1 72
Grapes, fresh 1 grape
1 cup
.4
15.8
0
.3
2
62
Grape Juice, canned or bottled 1 cup 37.8 .2 142
Honeydew Melon, fresh 1/10 medium
1/2 cup cubed
11.8
7.8
.1
.1
46
30
Kiwifruit, fresh 1 medium
1 large
11.3
13.5
.3
.4
46
55
Lemon, fresh

Lemon Peel (Zest)
Lemon Juice, fresh

1 medium
1 large

1 teaspoon
1 tablespoon

1 tablespoon
1/2 cup

5.4
7.8

.3
1

1.3
10.5

.2
.3

0
0

0
0

17
25

0
0

4
30

Lime

Lime Juice, fresh

1 medium
1 tablespoon
1/2 cup
7.1
1.4
11.2
0
0
0
20
4
33
Mango, fresh

Mango, dried unsweetened

1 medium
1/2 cup sliced
6 slices
35.2
14
.6
.2
135
54
106
Nectarines, fresh 1 medium
1/2 cup sliced
16
8.1
.6
.3
67
34
Orange, navel, fresh
Orange Peel, zest
1 medium
1 teaspoon
1 tablespoon
15.4
.5
1.5
.2
0
0
62
0
0
Orange Juice, fresh
Orange Juice, fresh
Orange Juice, canned or bottled
6 ounces
1/4 cup
6 ounces
19.3
6.4
18.4
.4
.1
.3
83
27.6
78
Papaya, fresh

Papaya Nectar, canned or bottled
Papaya, dried

1 medium
1/2 cup cubed
6 ounces
2 2 spears (1.5 oz)
29.8
6.9
27.2
.4
.1
3
117
27
107
140
Peach, fresh 1 medium 9.7 .1 58
Peach, canned in light syrup
Peach, canned in water
halves
halves
18
7.5
.1
.1
68
29
Pear, fresh 1 medium or large 25.1 .7 98
Pear, canned in light syrup halves 19 .1 72
Pear Nectar halves 16 .1 62
Persimmon 1 (2 1/2″ diameter) 0 .3 118
Pineapple, fresh, trimmed 1 slice (3/4″ thick)
1/2 cup diced
1 whole pineapple
10.6
19.6
59.6
.1
.2
.6
40
74
227
Pineapple canned water-packed
Pineapple, dried
1 cup (crushed, sliced or chunks)
1 slice or ring

1 slice or ring
1 ounce

20.4
3.9

18.2
18.2

.2
.04

.17
.17

79
15

69
69

Pineapple Juice, canned or bottled 6 ounces 25.8 .2 104
Plum, fresh, pitted 1 ounce 3.7 .2 16
Pomegranate, fresh
Pomegranate Juice
1 pomegranate (3-3/8″ diameter)
8 ounces
36
38
0
0
105
150
Prickly Pear, fresh 1 medium 9.9 .5 42
Prunes, dried 10 each 52.7 .4 201
Prune Juice, canned 6 ounces 33.5 .1 136
Raisins, seedless 1/2 cup (not packed)
1/2 cup (packed)
1 tablespoon
57.5
65.6
7.2
.3
.4
.04
219
249
27.4
Raspberries, fresh
Raspberry Juice, canned or bottled
1/2 cup
8 ounces
7.1
30
.3
0
31
120
Strawberries, fresh 8 berries
1/2 cup
5.2 0
.3
50
23
Tangerine, fresh 1 medium 9.4 .2 37
Watermelon, fresh 1/2 cup diced 5.7 .3 25

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