1 serving (100 grams) contains 52 calories, 0.3 grams of protein, 0.2 grams of fat, and 14.0 grams of carbohydrates.
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Nutrition Information
Calories |
123.8 | ||
|---|---|---|---|
% 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 | 33.3 g | 12% | |
| Dietary Fiber | 5.7 g | 20% | |
| Sugars | 23.8 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14.3 mg | 1% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 254.8 mg | 5% | |
* 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
Source of Calories
About Fruits
Fruits are natural, seed-bearing foods typically derived from flowering plants and play a fundamental role in diets worldwide. They vary widely in size, taste, and texture, originating from diverse geographical regions and appearing in numerous cuisines, from tropical smoothies to traditional desserts. Nutritionally, fruits are low in calories and fats, making them an excellent choice for energy-dense yet nutrient-rich snacking. Their carbohydrates provide natural sugars for energy, while fiber supports digestion. Many fruits are significant sources of micronutrients like Vitamin C, essential for immune health, and potassium, which aids in maintaining proper heart and muscle function.
Health Benefits
- Rich in dietary fiber (2.4g/medium fruit) which aids in digestion and prevents constipation.
- High in Vitamin C (8.4mg/medium fruit), which supports immune function and acts as a powerful antioxidant.
- Low in calories (52 kcal/medium fruit) and fat (0.2g), making them suitable for weight management.
- Contain potassium, which helps regulate blood pressure and supports heart health.
- Provide small amounts of iron (0.1mg) and calcium (6mg), contributing to bone and blood health.
Dietary Considerations
Selection and Storage
Store most fruits in a cool, dry place or refrigerate for prolonged freshness. Wash thoroughly before consumption to remove dirt or pesticides.
Common Questions About Fruits Nutrition
Are fruits high in protein?
Fruits generally contain low levels of protein. For example, a typical serving of fruit provides approximately 0.3 grams of protein per 100 grams, making them a better source of carbohydrates, fiber, and vitamins rather than protein.
Can I eat fruits on a keto diet?
Fruits are typically not recommended for keto diets due to their high carbohydrate content, with most containing around 14 grams of carbs per 100 grams. Low-carb fruits like berries can be consumed in moderation on keto, but high-sugar fruits like bananas should be avoided.
What are the health benefits of eating fruits?
Fruits are rich in essential vitamins, antioxidants, and fiber, supporting healthy digestion, immune function, and skin health. They also contain natural sugars, which provide energy, but overconsumption of high-sugar fruits might lead to blood sugar spikes for those with diabetes.
How much fruit should I eat daily?
The USDA recommends consuming at least 1.5 to 2 cups of fruit per day as part of a balanced diet. This can include fresh, frozen, or dried fruits, but portion sizes should be monitored, especially for those tracking sugar or calorie intake.
How do fruits compare to vegetables in nutrition?
Fruits tend to have higher natural sugar and calorie content compared to most vegetables, but they are often richer in vitamin C and antioxidants. Vegetables generally have lower carbohydrates and offer diverse minerals, making both food groups essential for a balanced diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- FoodData Central: Fruits - Nutritional ProfilesUSDA FoodData CentralComprehensive database providing detailed nutritional composition for various fruits, including vitamins, minerals, and macronutrients.
- Dietary Guidelines for Americans, 2020-2025: Fruits SectionU.S. Department of Health and Human ServicesHighlights the role of fruits in a healthy diet, recommended intake levels, and their contribution to meeting dietary goals.
- Fruit and Vegetable Intake: Benefits to Human HealthNational Institutes of Health (NIH)Peer-reviewed research article examining the health benefits of regular fruit and vegetable consumption and its impact on chronic diseases.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
