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Each item on this list contains about 15 grams of carbohydrate, and 60 calories.
Fresh, frozen, and dry fruits have about 2 grams of fiber per serving. Fruits
that have 3 or more grams of fiber per serving have a * symbol. Fruit juices contain very little dietary fiber.
The carbohydrate and calorie content for a fruit serving and based on the usual serving of
the most commonly eaten fruits. Use fresh fruits, frozen fruits, or canned without 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 is:
- ½ cup of fresh fruit of fruit juice
- ¼ cup of dried fruit
Fresh, Frozen, and
Unsweetened Canned Fruit
Apple (1 apple, small)
Applesauce (½ cup)
Apricots (raw) (4 apricots)
Apricots (canned) (½ cup)
Banana (½ banana)
Blackberries * (¾ Cup)
Blueberries * (¾ Cup)
Cantaloupe (1/3 melon)
Cherries (raw) (12 cherries)
Cherries (canned) (½ cup)
Figs (2 figs)
Fruit cocktail (canned) (½ cup)
Grapefruit (½ grapefruit)
Grapes (15 grapes)
Honeydew melon (1/8 melon)
Kiwi (1 kiwi)
Mandarin oranges (¾ cup)
Mango (½ mango)
Nectarine * (1 nectarine)
Orange (1 orange, small)
Papaya (1 cup)
Peach (raw) (1 peach, small)
Peach (canned) (½ cup)
Pears (raw) (1 pear, small)
Pears (canned) (½ cup)
Persimmon (2 persimmons)
Pineapple (raw) (¾ cup)
Pineapple (canned) (1/3 cup)
Plum (2 plums)
Pomegranate * (½ pomegranate)
Raspberries * (1 cup)
Strawberries * (1-¼ cup)
Tangerine * (2 tangerines)
Watermelon (1-¼ cup)
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Dried Fruit
Apples * (4 rings)
Apricots * (7 halves)
Dates (2-½ medium)
Figs * (1-½)
Prunes * (3 medium)
Raisins (2 tbsp)
Fruit Juice
Apple juice/cider (½ cup)
Cranberry juice cocktail (1/3 cup)
Cranberry juice low cal (1 cup)
Grapefruit juice (½ cup)
Grape juice (½ cup)
Orange juice (½ cup)
Nectar (apricot, Peach, Pear) (½ cup)
Pineapple juice (½ cup)
Prune juice (½ cup)
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* Have 3 or more grams of fiber per serving
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