One food item from the Fruit Group is equal to:

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.

   . ½ cup of canned or fresh fruit or fruit juice.

   . ¼ cup of dried fruit. (The weight includes skin, core, seeds, and rind).

• 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.

• 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.

Serving Size

Fruit Juices

Nectarine, small