Nutrition Facts: Fruit

** Nutrition Units for Fat, Carbs, Protein, Sugar are CALORIES; Fiber is GRAMS; Vit A, Vit D, Vit E are IU;
Sodium, Cholesterol, Iron, Calcium, Vit C, Magnesium, Potassium, Zinc, Omega-3 are MILLIGRAMS **

Nutrition Facts: Fruit    List updated: March 30, 2010

Apple, raw organic Quantity: 1 small 149gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
65 0 68 0 52 3 1 0 0 9 81 7 0 0 159 8 0 13
Apple, raw organic Quantity: 1 medium
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
80 0 88 4 64 5 0 0 0 11 98 8 0 0 195 9 0 16
Applesauce, unsweetened Quantity: 1 cup 244gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
102 0 108 0 92 3 5 0 1 10 71 2 0 0 181 7 0 7
Avocado (California) raw Quantity: 1/5 fruit 30gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
50 39 9 2 0 2 2 0 0 4 44 3 0 1 152 9 0 33
Avocado (California) raw Quantity: 1 fruit 201gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
227 175 43 9 2 9 11 0 1 18 200 12 0 3 689 39 1 150
Avocado (Florida) raw Quantity: 1/5 fruit 61gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
73 51 17 5 6 3 1 0 0 6 85 11 0 2 213 15 0 58
Avocado (Florida) raw Quantity: 1 fruit 304gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
365 256 86 23 30 17 6 0 1 30 426 53 0 8 1067 73 1 292
Banana, whole Quantity: 1 small 101gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
90 3 83 4 50 3 1 0 0 5 65 9 0 0 362 27 0 27
Banana, whole Quantity: 1 medium 118gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
105 3 108 4 56 3 1 0 0 6 76 10 0 0 422 32 0 32
Blackberries, frozen Quantity: 1 cup 151gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
97 5 85 6 64 8 2 0 1 44 172 5 0 2 211 33 0 124
Blueberries, raw organic Quantity: 1 cup 148gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
100 1 108 4 44 3 0 0 0 9 80 14 0 1 114 3 0 86
Blueberries, unsweetened frozen Quantity: 1 cup 155gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
79 8 69 2 52 4 2 0 0 12 71 4 0 1 84 8 0 174
Cantaloupe, raw organic Quantity: 1/4 medium 138gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
50 0 48 4 44 1 25 0 0 14 5276 57 0 0 417 19 0 64
Cherries, sweet, raw Quantity: 9 whole 70gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
44 1 40 3 36 2 0 0 0 9 45 5 0 0 156 8 0 18
Cranberries, raw Quantity: 1 cup 100gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
46 1 44 1 16 5 2 0 0 8 60 13 0 1 85 6 0 22
Cranberry Juice, unsweetened Quantity: 1/2 cup 4oz
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
58 1 55 2 61 0 3 0 0 10 57 12 0 2 98 8 0 35
Dates, Deglet Noor Sun-maid Quantity: 1 date pitted 7gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
28 0 30 1 21 1 0 0 0 5 1 0 0 0 82 5 0 0
Dates, Deglet Noor Sun-maid Quantity: 2 dates pitted 14 gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
55 0 60 2 42 2 0 0 0 10 3 0 0 0 164 11 0 0
Dates, Medjool, California Quantity: 1 date 23gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
70 0 72 2 58 2 5 0 0 10 0 0 0 0 100 8 0 0
Dates, Medjool, California Quantity: 2 dates 46gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
140 0 144 4 116 3 10 0 0 20 0 0 0 0 200 16 0 0
Figs, raw Quantity: 1 large 64gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
47 0 48 0 40 2 1 0 0 22 91 1 0 0 149 14 0 0
Grape Juice, unsweetened Quantity: 1/2 cup
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
76 2 74 2 72 1 7 0 0 14 10 0 0 0 132 15 0 6
Grapefruit, raw (pink or red) Quantity: 1/2 fruit 230gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
52 0 52 4 32 2 0 0 0 27 1415 38 0 0 166 14 0 10
Grapes, raw seedless (red or purple) Quantity: 10 whole 49gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
35 1 36 2 30 1 1 0 0 5 32 5 0 0 94 13 0 5
Lemon, raw Quantity: 1 small 58gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
17 0 20 4 4 2 1 0 0 15 13 31 0 0 80 5 0 15
Lime, raw Quantity: 1 small 67gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
20 0 28 0 4 2 1 0 0 22 34 20 0 0 68 4 0 13
Mango, raw Quantity: 1 fruit 207gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
135 5 140 4 124 4 4 0 0 21 1584 57 0 2 323 9 0 77
Melon, honeydew, raw Quantity: 1/8 of 5"melon
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
45 1 44 1 40 1 23 0 0 8 63 23 0 0 285 4 0 41
Nectarine Quantity: 1 medium 142gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
62 4 60 8 44 2 0 0 0 9 471 8 0 1 285 34 1 3
Orange Juice, raw Quantity: 1/2 cup 4oz
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
56 2 52 4 44 0 1 0 0 15 250 62 0 0 248 36 1 14
Orange, navel Quantity: 1 medium
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
69 2 72 1 48 3 1 0 0 60 346 83 0 0 232 16 0 13
Papaya, raw Quantity: 1 small 152gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
59 2 60 1 36 3 5 0 0 37 1663 94 0 1 391 16 0 38
Peach, frozen slices organic Quantity: 3/4 cup 140gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
50 0 52 4 40 2 0 0 0 2 142 47 0 0 65 11 0 3
Peach, raw Quantity: 1 medium 150gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
59 3 60 4 52 2 0 0 0 9 489 10 0 1 285 9 0 3
Pear, raw Quantity: 1 medium 178gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
103 2 112 4 68 6 2 0 0 16 41 8 0 0 212 1 0 0
Pineapple, raw Quantity: 1 cup chunks 165gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
83 2 78 3 65 2 2 0 1 22 96 79 0 0 180 20 0 28
Plum, raw Quantity: 1 whole 66gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
30 2 32 0 28 1 0 0 0 4 228 6 0 0 104 22 0 0
Plums, dried Sun-maid Quantity: 3 pitted 28gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
75 0 78 3 45 2 4 0 0 14 255 0 0 0 218 11 0 5
Pomegranate Juice, unsweetened Quantity: 1/2 cup 4oz 125gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
75 0 76 0 72 0 10 0 1 14 0 1 0 0 220 9 0 0
Pomegranate, raw Quantity: 4" 282gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
234 28 212 20 156 11 8 0 1 28 0 29 0 2 666 15 0 0
Raisins Quantity: 50 whole 26gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
78 1 84 4 60 1 3 0 1 13 0 1 0 0 195 13 0 2
Raspberries, raw Quantity: 1 cup 123gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
64 7 52 5 22 8 1 0 1 31 41 32 0 1 186 27 1 155
Strawberries, raw organic Quantity: 8 medium 147gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
45 0 48 4 32 4 0 0 1 24 18 86 0 0 225 19 0 96
Strawberries, raw organic Quantity: 1 pint
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
114 9 108 8 68 7 4 0 2 57 43 210 0 1 546 46 1 232
Tangerines, (mandarin oranges) raw Quantity: 1 medium 88gm
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
47 2 48 4 36 2 2 0 0 33 599 24 0 0 146 46 1 16
Watermelon, raw Quantity: 1 wedge, 1/16 melon
Calories Fat Carbs Protein Sugar Fiber Sodium Cholesterol Iron Calcium Vit A Vit C Vit D Vit E Potassium Magnesium Zinc Omega-3
86 4 88 8 72 1 3 0 1 20 1627 23 0 0 320 16 0 0

Fact Sheet for Fruits Only

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