Fruit Group

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One food item from the Fruit Group is equal to:

0 gm Protein 0 gm Fat 15 gm Carbohydrates 60 Calories

Fresh, frozen, canned, and dried fruits and fruit juices are on this list. In general, one fruit serving is equal:

   . 1 small to medium fresh fruit.

   . cup of canned or fresh fruit or fruit juice.

   . cup of dried fruit. (The weight includes skin, core, seeds, and rind).

Nutrition Facts.
  • Fresh, frozen, and dried fruits have about 2 grams of fiber per serving. Fruit juices contain very little fiber.
  • Citrus fruits, berries, and melons are good sources of vitamin C.
Selection Tips.
  • Count 1/2 cup cranberries or rhubarb sweetened with sugar substitutes as free foods.
  • Read the Nutrition Facts on the food label. If one serving has more than 15 grams of carbohydrate, you will need to adjust the size of the serving you eat or drink.
  • Portion sizes for canned fruits are for the fruit and a small amount of juice.
  • Whole fruit is more filling than fruit juice and may be a better choice.
  • Food labels for fruits may contain the words "no sugar added" or "unsweetened." This means that no sucrose (table sugar) has been added.
  • Generally, fruit canned in extra light syrup has the same amount of carbohydrate per serving as the "no sugar added" or the juice pack. All canned fruits on the fruit list are based on one of these three types of pack.
Food Item Serving Size Food Item

Serving Size

Apple, with peel, small 1 (4 oz) Orange, small 1 (6 oz)
Applesauce (unsweetened) cup Papaya fruit (8 oz) or  1 cup cubes
Apples, dried 4 rings Peach, medium, fresh 1 (6 oz)
Apricots, fresh, whole 4  (5 oz) Peach, canned cup
Apricots 8 halves Pear, large, fresh (4 oz)
Apricots, canned cup Pears, canned cup
Banana, small 1 (4 oz) Pineapple, fresh cup
Blackberries cup Pineapple, canned cup
Blueberries cup Plums, small 2 (5 oz)
Cantaloupe, small, ⅓ melon, 11 oz  or 1 cup cubes Plums, canned cup
Cherries, sweet, fresh 12 (3 oz) Prunes, dried  3
Cherries, sweet, canned cup Raisins dried 2 Tbsp
Dates 3 Raspberries 1 cup
Figs, fresh 1 large Strawberries, whole berries 1 cup
Figs, fresh 2 medium (3 oz) Tangerines, small 2 (8 oz)
Figs, dried 1 Watermelon 1 slice (13 oz) or 1 cup cubes
Fruit cocktail cup

Fruit Juices

Grapefruit, large (11 oz) Apple juice/cider cup
Grapefruit, sections, canned cup Cranberry juice cocktail ⅓ cup
Grapes (small) 17 grapes (3 oz) Cranberry juice cocktail, reduced-calorie ⅓ cup
Honeydew melon 1 slice (10 oz) or 1 cup cubes Grape juice ⅓ cup
Kiwi 1 (3 oz) Grapefruit juice cup
Mandarin oranges, canned cup Orange juice cup
Mango, small fruit (5 oz) or cup Pineapple juice cup

Nectarine, small

1 (5 oz) Prune juice ⅓ cup

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