Diced fruit salad

Snack

Item Rating: 81/100

1 serving (150 grams) contains 70 calories, 0.8 grams of protein, 0.2 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		110.4
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3.2 mg	0%
Total Carbohydrates		28.4 g	10%
	Dietary Fiber	3.9 g	13%
	Sugars	22.1 g
protein		1.3 g	2%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		0.5 mg	2%
Potassium		315.5 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 2 cal (2.2%)

Protein: 5 cal (4.3%)

Carbs: 113 cal (93.5%)

About Diced fruit salad

Diced fruit salad is a colorful mixture of freshly cut fruits, commonly enjoyed as a refreshing dessert or snack in many cuisines worldwide. It is highly customizable, often featuring fruits like apples, berries, melons, oranges, and grapes. Originating from historical uses of mixed fruits in many cultures, it has become a staple for health-conscious individuals. Diced fruit salads are packed with vitamins (like Vitamin C and A), dietary fiber, and natural sugars, making them nutrient-dense yet light on calories. A typical serving (1 cup or approximately 150 grams) contains about 60-90 calories, varying by fruit choice, and provides a healthy dose of antioxidants, potassium, and hydration due to high water content.

Health Benefits

• Rich in Vitamin C from fruits like oranges and strawberries, which supports immune health, collagen production, and antioxidant protection.
• High in dietary fiber from apples, pears, and berries, which promotes digestive health and helps manage blood sugar levels.
• Loaded with potassium from bananas and melons, essential for maintaining healthy blood pressure and muscle function.
• Antioxidant properties from berries and grapes, which protect cells from damage caused by free radicals.
• Low-calorie and hydrating, supporting weight management and overall hydration due to the high water content in many fruits like watermelon.

Dietary Considerations

Allergens: Contains possible cross-contact with nuts if added as a topping

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-fodmap if high-fodmap fruits like apples or mangos are included, ketogenic due to natural sugars in fruits

Selection and Storage

Store diced fruit salad in an airtight container in the refrigerator and consume within 2-3 days to maintain freshness, flavor, and nutrient quality. To prevent browning, toss fruits like apples or pears in a small amount of lemon juice before storing.

Common Questions About Diced fruit salad Nutrition

Is diced fruit salad high in protein?

Diced fruit salad is typically low in protein, with around 1-2 grams of protein per cup, as the main ingredients (like apples, berries, melon, and citrus) are not significant sources of protein. If you're looking to add protein, consider including nuts, seeds, or a dollop of yogurt.

Can I eat diced fruit salad on a keto diet?

Diced fruit salad is generally not ideal for a keto diet as fruits are high in natural sugars (carbs). For example, a single cup of mixed fruit salad can contain 15-25 grams of carbohydrates. If you're on keto, opt for low-carb fruits like berries and avoid high-sugar fruits like bananas or pineapple.

What are the health benefits of eating diced fruit salad?

Diced fruit salad is packed with vitamins, minerals, and antioxidants, making it a healthy choice. It’s rich in vitamin C (from citrus and berries), fiber (from apples and pears), and hydration (from water-dense fruits like watermelon), all of which support digestion, immunity, and skin health. However, consuming large portions can lead to excess sugar intake from the natural sugars in fruit.

What is the recommended serving size for diced fruit salad?

The recommended serving size for diced fruit salad is about 1 cup, which typically contains around 80-100 calories, depending on the mix of fruits. Stick to this portion if you’re watching your sugar and calorie intake, or adjust based on your dietary needs and activity levels.

How does diced fruit salad compare to drinking fruit juice?

Diced fruit salad is a healthier option compared to fruit juice because it retains the fiber from the whole fruits, which helps regulate blood sugar and supports digestion. Fruit juice, even 100% juice, is often higher in sugar concentration and lacks this fiber, leading to quicker blood sugar spikes.

Data Sources & Scientific References