Fresh fruits

Fruit

Item Rating: 82/100

1 serving (150 grams) contains 60 calories, 0.8 grams of protein, 0.2 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		95.2
% 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		23.8 g	8%
	Dietary Fiber	4.8 g	17%
	Sugars	19.0 g
protein		1.3 g	2%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		0.5 mg	2%
Potassium		317.5 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 (2.6%)

Protein: 5 cal (5.0%)

Carbs: 95 cal (92.3%)

About Fresh fruits

Fresh fruits are edible, seed-bearing structures of flowering plants predominantly consumed raw. Originating from various regions worldwide, fruits are central to cuisines such as Mediterranean, Asian, and Latin American dishes, often served as snacks, desserts, salads, or beverages. They are noted for their high nutrient density, containing vitamins (e.g., vitamin C and A), minerals (e.g., potassium and magnesium), dietary fiber, and water content, making them an essential component of a balanced diet. Fruits vary in sugar levels, with options like berries being low in sugar while bananas and mangoes are relatively higher. They contain natural phytochemicals, such as antioxidants, which promote health and wellness.

Health Benefits

• Rich in vitamin C, fresh fruits like oranges and strawberries help boost immune function and skin health.
• Dietary fiber in fruits such as apples and pears supports digestive health and reduces cholesterol levels.
• Potassium in bananas and avocados helps regulate blood pressure and supports heart health.

Dietary Considerations

Allergens: Contains latex (from fruits like bananas or kiwis), birch pollen-associated oral allergy syndrome

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

Not suitable for: People with fructose malabsorption, certain low-carb diets like ketogenic (depending on the fruit variety)

Selection and Storage

Store most fresh fruits in the refrigerator to extend shelf life, but ripen fruits such as bananas and avocados at room temperature first.

Common Questions About Fresh fruits Nutrition

Are fresh fruits high in protein?

Fresh fruits are generally low in protein, with most providing less than 1 gram of protein per 100 grams. High-protein options like guava (2.6 g per 100 g) or blackberries (2 g per 100 g) are exceptions, but fruits are not a significant protein source overall.

Can I eat fresh fruits on a keto or low-carb diet?

Many fresh fruits are high in natural sugars and carbohydrates, making them less suitable for strict keto diets. However, low-carb options like berries—such as raspberries, blackberries, and strawberries—can be enjoyed in moderation on keto diets, with net carbs ranging from 5-7 grams per 100 grams.

What are the health benefits of fresh fruits?

Fresh fruits are rich in essential vitamins (like vitamin C and A), minerals (like potassium and magnesium), and dietary fiber, which support immune health, digestion, and heart health. Regular fruit consumption has also been associated with a reduced risk of chronic diseases, such as cardiovascular disease and certain cancers.

What is a recommended portion size for fresh fruits?

For most adults, a recommended portion size is about 1 cup of fresh fruit or 1 medium-sized fruit (e.g., an apple, a banana, or an orange). The USDA's guidelines suggest 1.5 to 2 cups of fruit per day as part of a balanced diet, depending on your age, gender, and activity level.

How do fresh fruits compare to dried fruits or fruit juices?

Fresh fruits generally contain more water and less sugar per serving compared to dried fruits and fruit juices, making them lower in calories and naturally more filling. Dried fruits are higher in concentrated sugars and calories, while fruit juices often lack the fiber present in whole fruits. Fresh fruits are considered the healthiest option overall.

Data Sources & Scientific References