Nutrition of Fruits

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Food NameCarbProteinFatFiberSugarsGlycemic Index 
Calamondin, raw13.30.80.31.810.6 
Grapefruit, raw8.10.60.11.17.025
Grapefruit, canned or frozen9.20.70.10.48.825
Grapefruit, canned or frozen, unsweetened, water pack9.20.60.10.48.825
Grapefruit, canned or frozen, in light syrup15.40.60.10.415.025
Grapefruit and orange sections, raw9.70.80.11.78.0 
Grapefruit and orange sections, cooked, canned, or frozen, NS as to added sweetener15.40.60.11.014.4 
Grapefruit and orange sections, cooked, canned, or frozen, unsweetened, water pack6.70.50.11.25.5 
Grapefruit and orange sections, cooked, canned, or frozen, in light syrup15.40.60.11.014.4 
Kumquat, raw15.91.90.96.59.4 
Kumquat, cooked or canned, in syrup22.71.20.64.218.4 
Lemon, raw9.31.10.32.82.5 
Lemon pie filling69.64.76.60.562.548
Lime, raw10.50.70.22.81.7 
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Usage Note

  • Carbohydrate, protein, fat, fiber and sugars values are in grams and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by nutrient content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

NUTRITION OF FRUITS Database

This is a unique database that provides a comprehensive list of most common fruits and their nutrient data.
Besides the macronutrient (carbohydrate, protein and fat) contents of these fruits, the glycemic index of many fruits are also provided in addition to their fiber and sugar contents.
There is no other comparable fruit nutrient database in the world.

How to Use Fruits and Vegetables to Help Manage Your Weight

information from the US Centers for Disease Control and Prevention

Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses

This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.


Tips for Making Fruits and Vegetables Part of Your Weight Management Plan

Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques. Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.

Canned or frozen fruits and vegetables are good options when fresh produce is not available. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories. A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

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Fruits Highest in Sugars

List of top 100 fruits and fruit products high in sugar content. Sugar content is in grams and measured per 100 grams of fruit weight.



Fruit Name Sugars

Apples, dehydrated (low moisture), sulfured, uncooked 81.1

Candied fruit 80.7

Currants, zante, dried 67.3

Dates, medjool 66.5

Litchis, dried 66.1

Cranberries, dried, sweetened 65.0

Dates, deglet noor 63.4

Pears, dried, sulfured, uncooked 62.2

Raisins, seedless 59.2

Raisins, golden seedless 59.2

Tamarinds, raw 57.4

Apples, dried, sulfured, uncooked 57.2

Apricots, dried, sulfured, uncooked 53.4

Papaya, canned, heavy syrup, drained 52.2

Figs, dried, uncooked 47.9

Bananas, dehydrated, or banana powder 47.3

Grape juice cocktail, frozen concentrate, undiluted, with added ascorbic acid 44.1

Pineapple juice, frozen concentrate, unsweetened, undiluted 43.6

Peaches, dried, sulfured, uncooked 41.7

Prune puree 39.0

Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid 38.8

Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid 38.8

Maraschino cherries, canned, drained 38.8

Plums, dried (prunes), uncooked 38.1

Cranberry sauce, canned, sweetened 37.9

Orange juice, frozen concentrate, unsweetened, undiluted 37.4

Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 34.2

Rhubarb, frozen, cooked, with sugar 28.7

Pears, dried, sulfured, stewed, without added sugar 27.4




Fruits Highest in Sugars Sugars

Plums, dried (prunes), stewed, without added sugar 25.0

Strawberries, frozen, sweetened, sliced 24.0

Figs, dried, stewed 23.4

Plums, canned, purple, heavy syrup pack, solids and liquids 22.3

Peaches, frozen, sliced, sweetened 22.2

Cherries, sour, red, canned, heavy syrup pack, solids and liquids 22.2

Strawberries, canned, heavy syrup pack, solids and liquids 21.8

Raspberries, frozen, red, sweetened 21.8

Plantains, yellow, fried, Latino restaurant 21.8

Plums, canned, heavy syrup, drained 21.6

Pineapple, frozen, chunks, sweetened 21.1

Figs, canned, heavy syrup pack, solids and liquids 20.7

Blueberries, canned, heavy syrup, solids and liquids 20.5

Cherries, sweet, frozen, sweetened 20.3

Sapote, mamey, raw 20.1

Raspberries, canned, red, heavy syrup pack, solids and liquids 20.1

Apricots, canned, heavy syrup pack, with skin, solids and liquids 19.9

Blueberries, frozen, sweetened 19.7

Blackberries, canned, heavy syrup, solids and liquids 19.7

Apricots, dried, sulfured, stewed, without added sugar 19.6

Blueberries, wild, canned, heavy syrup, drained 19.3

Jackfruit, raw 19.1

Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids 19.1

Peaches, spiced, canned, heavy syrup pack, solids and liquids 18.8

Apricots, canned, heavy syrup, drained 18.7

Peaches, canned, heavy syrup pack, solids and liquids 18.6

Strawberries, frozen, sweetened, whole 18.6

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, heavy syrup, solids and 18.1

liquids

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and 17.9

liquids

Blueberries, canned, light syrup, drained 17.5




Fruits Highest in Sugars Sugars

Fruit cocktail, canned, heavy syrup, drained 17.1

Peaches, dried, sulfured, stewed, without added sugar 17.0

Pineapple, canned, heavy syrup pack, solids and liquids 16.9

Prune juice, canned 16.5

Pears, canned, heavy syrup, drained 16.4

Figs, raw 16.3

Grapes, american type (slip skin), raw 16.3

Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids 16.2

Cherries, sweet, canned, pitted, heavy syrup, drained 16.2

Figs, canned, light syrup pack, solids and liquids 16.2

Cherries, sweet, canned, light syrup pack, solids and liquids 15.8

Nance, canned, syrup, drained 15.7

Tangerines, (mandarin oranges), canned, light syrup pack 15.5

Grapes, red or green (European type, such as Thompson seedless), raw 15.5

Plums, canned, purple, light syrup pack, solids and liquids 15.4

Litchis, raw 15.2

Pears, canned, heavy syrup pack, solids and liquids 15.2

Pear nectar, canned, without added ascorbic acid 15.2

Grapefruit, sections, canned, light syrup pack, solids and liquids 15.0

Apples, canned, sweetened, sliced, drained, unheated 15.0

Plantains, raw 15.0

Apricots, canned, light syrup pack, with skin, solids and liquids 14.9

Apples, canned, sweetened, sliced, drained, heated 14.8

Applesauce, canned, sweetened, without salt (includes USDA commodity) 14.7

Peaches, canned, heavy syrup, drained 14.7

Pineapple, canned, juice pack, solids and liquids 14.5

Pineapple, canned, juice pack, drained 14.3

Passion-fruit juice, yellow, raw 14.3

Plums, canned, purple, juice pack, solids and liquids 14.2

Grape juice, canned or bottled, unsweetened, with added ascorbic acid 14.2

Grape juice, canned or bottled, unsweetened, without added ascorbic acid 14.2


Fruits Highest in Sugars Sugars

Rowal, raw 14.1

Plantains, cooked 14.0

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and 13.9

Papaya nectar, canned 13.9

Apricot nectar, canned, without added ascorbic acid 13.8

Pomegranates, raw 13.7

Mangos, raw 13.7

Soursop, raw 13.5

Passion-fruit juice, purple, raw 13.4

Peach nectar, canned, without added ascorbic acid 13.3

Apples, dried, sulfured, stewed, without added sugar 13.3

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