Fruit Nutrition

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GENERAL

Food Substitute






 

All fruts are free from fat except avocado which has 10 mg of fat per 100 g of the fruit. But this fat is not bad for health.

Fruit Nutrition Data

The nutrion values of common fruits are given in the following table. You will notice that all fruits have significant amount of fibers and vitamins. The calories from fruit is mainly from sugars (carbohydrates) and not from fats and proteins unlike in animal products which give energy mainly form fat and protein. The animal products have negligible fibers. The dietary fibre is an essential nutrient for our body. Another feature of fruits is that they contain very high percentage of water, similar to human body.

carb counter for fruits.
100 g fruit calorie fiber protein sugar Vit. A Vit. C Vit. B1 Vit. B2 Vit. B6 Vit. Ewater
Cal * g g g micro
g		 mg mg mg mg mg %
Apple 49 2.3 0.4 11.8 2 15 0.02 0.01 0.05 0.584
Apricot 36 2.1 1.0 8.0 420 5 0.06 0.05 0.06 0.587
Avocado 126 0.2 2.0 7.0 20 17 0.06 0.12 0.36 3.281
Banana 88 2.7 1.2 20.4 3 10 0.04 0.03 0.36 0.376
Blackberry 40 8.7 2.0 8.0 30 150 0.08 0.04 0.07 1.085
Blueberry 48 8.4 1.0 11.0 0 10 0.02 0.03 0.05 1.980
Cantaloupe 29 0.6 0.9 6.3 7 32 0.05 0.02 0.10 0.289
Carrots 11 3.3 0.6 2.2 312 2 0.03 0.04 0.08 0.292
Cherry 52 1.2 0.0 13.0 40 10 0.02 0.02 0.04 0.186
Cranberry 16 4.2 0.0 4.0 0 15 0.00 0.01 0.07 089
Date 300 7.5 2.0 73.0 0 0 0.05 0.10 0.10 0.720
Fig 80 2.0 1.0 19.0 10 3 0.06 0.05 0.11 -80
Grapefruit 30 1.4 0.9 6.6 0 40 0.07 0.02 0.03 0.590
Grapes, green 64 2.2 0.6 15.5 0 3 0.03 0.01 0.08 0.683
Guava 72 5.3 1.0 17.0 30 218 0.04 0.04 0.14 -81
KiwiFruit 40 2.1 1.1 8.8 5 70 0.01 0.02 0.12 1.984
Lemon 12 1.8 0.0 3.0 0 40 0.06 0.02 0.04 0.896
Lime 37 0.3 0.0 7.0 0 40 0.03 0.02 0.08 -91
Lychee 76 1.5 1.0 18.0 0 39 0.05 0.05 - -82
Mandarin 42 1.9 0.9 9.5 12 30 0.08 0.03 0.084 0.488
Mango 60 1.0 0.0 15.0 210 53 0.05 0.06 0.13 1.084
Orange 47 1.8 1.0 10.6 2 49 0.07 0.03 0.06 0.1/TD>87
Papaya 32 0.6 0.0 8.0 40 46 0.03 0.04 0.04 -91
Peach 36 1.4 1.0 7.9 15 7 0.01 0.02 0.02 0.089
Pear 47 2.1 0.3 11.5 0.0 4 0.01 0.01 0.02 0.186
Pineapple 50 1.2 0.4 12.0 20 25 0.07 0.02 0.09 0.184
Plum 42 2.2 0.8 9.6 18 5 0.02 0.03 0.10 0.784
Pomegranate
(Anar)		 81 3.4 1.0 17.0 10 7 0.05 0.02 0.31 -82
Strawberry 23 2.2 0.7 5.1 10 60 0.02 0.03 0.06 0.491
Tomato 11 1.4 0.9 1.9 140 15 0.05 0.02 0.08 0.7 97
Water Melon 36 0.6 1.0 8.0 30 6 0.04 0.05 0.07 -93
Cal * g g g micro
g		 mg mg mg mg mg %
100 g fruit calorie fiber protein sugar Vit. A Vit. C Vit. B1 Vit. B2 Vit. B6 Vit. Ewater

* To get the value of kJ, multiply Cal value by 4.2.
Source: USDA Nutrient Data Base for Standard Reference, Release 12, 1998.


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Nutritional values of fruits are listed on this page.















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