Fruit pieces

Fruit

Item Rating: 81/100

1 serving (100 grams) contains 50 calories, 0.5 grams of protein, 0.2 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		31.0 g	11%
	Dietary Fiber	4.8 g	17%
	Sugars	23.8 g
protein		1.2 g	2%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		0.7 mg	3%
Potassium		357.1 mg	7%

* 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: 4 cal (3.4%)

Protein: 4 cal (3.6%)

Carbs: 124 cal (93.0%)

About Fruit pieces

Fruit pieces are small servings or chunks of fresh fruits commonly included in salads, snacks, or desserts. Fruits are among the oldest cultivated foods, with origins tracing back to diverse cuisines globally, from Mediterranean orchards to tropical regions. They are widely appreciated for their natural sweetness, vibrant colors, and rich nutrient profile. Most fruits offer a mix of essential vitamins, minerals, fiber, and natural sugars. They are rich in water content, making them hydrating, and low in fats and calories, which supports a healthy and balanced diet. Varieties such as berries, apples, citrus fruits, and melons provide key nutrients like vitamin C, potassium, and antioxidants, contributing to overall health. The nutritional profile varies by type of fruit, but all contribute positively to dietary goals aimed at meeting daily nutrient requirements.

Health Benefits

• Rich in vitamin C, fruit pieces strengthen the immune system and support skin health.
• Dietary fiber in fruits promotes healthy digestion and supports gut microbiota.
• Potassium in fruits helps maintain normal blood pressure and contributes to heart health.
• Antioxidants such as flavonoids in fruits reduce oxidative stress, lowering risk of chronic diseases.
• Natural sugars in fruits provide a quick source of energy without leading to a rapid spike in blood sugar.

Dietary Considerations

Allergens: Contains None, Possible cross-reactivity for those with oral allergy syndrome (linked to pollen allergies)

Suitable for: Vegetarian, vegan, gluten-free, paleo

Not suitable for: Low-carb, ketogenic

Selection and Storage

Keep fruit pieces refrigerated in airtight containers to maintain freshness and prevent browning. For optimal taste, consume within 2-3 days.

Common Questions About Fruit pieces Nutrition

Are fruit pieces high in protein?

Fruit pieces are generally low in protein, with most fruits containing less than 1 gram of protein per 100 grams. Fruits are primarily rich in carbohydrates like natural sugars and dietary fiber, rather than protein, making them an unsuitable protein source.

Can I eat fruit pieces on a keto diet?

Eating fruit pieces on a keto diet can be challenging because most fruits contain high amounts of natural sugars. Low-carb fruits like berries (e.g., raspberries and blackberries) are better suited for keto, with about 4-6 grams of net carbs per serving. Larger portions or higher carb fruits like bananas should generally be avoided.

What are the health benefits of fruit pieces?

Fruit pieces are a great source of vitamins like vitamin C and various antioxidants, which help support immune health and combat oxidative stress. They also provide dietary fiber, promoting healthy digestion and supporting gut health. However, people with diabetes or those watching their sugar intake should consume high-sugar fruits in moderation.

How many fruit pieces should I eat per day?

The USDA recommends consuming about 1.5-2 cups of fruit daily as part of a balanced diet. This is roughly equal to one medium apple or a handful of berries per serving. Adjust portions based on your specific calorie needs and dietary goals.

How do fruit pieces compare with dried fruit?

While fresh fruit pieces contain natural sugars and water, dried fruits are more concentrated in sugar and calories due to the water being removed. For example, a cup of grapes contains only 62 calories, whereas a cup of raisins can contain over 400 calories. Both are nutritious, but fresh fruits are generally better for weight management.

Data Sources & Scientific References