Fruit

Fruit

Item Rating: 80/100

1 serving (150 grams) contains 98 calories, 1.0 grams of protein, 0.3 grams of fat, and 24.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		97.5
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0.1 g
Cholesterol		0 mg	0%
Sodium		3 mg	0%
Total Carbohydrates		24 g	8%
	Dietary Fiber	2.7 g	9%
	Sugars	17.9 g
protein		1.0 g	2%
Vitamin D		0 mcg	0%
Calcium		18 mg	1%
Iron		0.2 mg	1%
Potassium		289.5 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.

USDA FoodData - Fruit Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

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Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 2 cal (2.6%)

Protein: 4 cal (3.9%)

Carbs: 96 cal (93.5%)

About Fruit

Fruits are the edible reproductive parts of flowering plants, including seeds or fleshy structures. Originating across various global regions, fruits play key roles in diverse cuisines, from fresh consumption to incorporation into desserts, salads, and beverages. Nutritionally, they are rich in natural sugars, dietary fiber, vitamins such as vitamin C, and minerals like potassium. On average, a serving of fruit provides about 65 calories, 0.65 grams of protein, 16 grams of carbohydrates, and 1.8 grams of fiber. Their low fat content (0.21 grams) makes them an excellent choice for light, nutrient-packed energy.

Health Benefits

• High vitamin C content (19.6 mg per serving) supports immune health and collagen production.
• Rich in dietary fiber (1.8 grams per serving), which promotes digestive health and can aid in preventing constipation.
• Contains antioxidants that help protect the body from free radical damage, reducing the risk of chronic diseases.
• Low-calorie and nutrient-dense profile makes fruits beneficial for weight management.
• Contains small amounts of calcium (12 mg), which supports bone health.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat

Not suitable for: Low-carb (depending on the fruit and diet requirements), ketogenic (limited fruit types)

Selection and Storage

Store fruits in a cool, dry place or refrigerate to prolong freshness. Wash thoroughly before consumption to remove any debris or residues.

Common Questions About Fruit Nutrition

Is fruit high in protein?

Fruit is not considered a high-protein food, as it typically contains only 0.65 grams of protein per 100 grams. While it contributes minimal protein to your diet, it is more valued for its vitamins, minerals, and fiber content.

Can I eat fruit on a keto diet?

Fruit is generally not ideal for a strict keto diet due to its high carbohydrate and sugar content, with 16 grams of carbs and 11.9 grams of sugar per 100 grams. Some lower-carb fruits, like berries, may be consumed in small portions depending on your daily carb allowance.

What are the health benefits of eating fruit?

Fruit provides essential vitamins such as vitamin C and potassium, along with fiber that supports digestion and heart health. However, some fruits are high in natural sugars, so moderation is recommended for those monitoring blood sugar levels.

What is the recommended serving size for fruit?

A standard serving of fruit is typically 100 grams or about one small piece of whole fruit, such as an apple or a banana. This portion provides approximately 65 calories and 1.8 grams of fiber, making it a healthy addition to meals or snacks.

How does fruit compare to vegetables in nutrition?

Fruit is generally higher in natural sugars and calories compared to most vegetables, as seen in its 11.9 grams of sugar per 100 grams. Vegetables are often lower in carbs and higher in fiber, making them a better choice for low-carb diets, while fruit is more suited for boosting energy and providing quick nutrients.

Data Sources & Scientific References

1. USDA FoodData - Fruit Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. 2020-2025 Dietary Guidelines for Americans: Fruits

   U.S. Department of Health and Human Services

   Detailed guidance on fruit consumption as a key component of a healthy eating pattern.

   View source →
3. Fruit Consumption and Risk of Chronic Disease

   American Journal of Clinical Nutrition

   Peer-reviewed research analyzing the relationship between fruit consumption and reduced risk of chronic diseases.

   View source →