Food Nutrition

Fruits

Fruits

Serving 
Size
(gram 
weight/
ounce 
weight)

Calories

Calories 
from 
Fat

Total Fat
(g)

Total Fat (%DV)

Sodium
(mg)

Sodium 
(%DV)

Potassium
(mg)

Potassium
(%DV)

Total
Carb.
(g)

Total
Carb.
(%DV)

Dietary
Fiber
(g)

Dietary
Fiber
(%DV)

Sugars
(g)

Protein
(g)

Vitamin 
A
(%DV)

Vitamin 
C
(%DV)

Calcium
(%DV)

Iron
(%DV)

Apple



1 large
(242 g/
8 oz)

130

0

0

0

0

0

260

7

34

11

5

20

25

1

2

8

2

2

Avocado
California


1/5 medium
(30 g/
1.1 oz)

50

35

4.5

7

0

0

140

4

3

1

1

4

0

1

0

4

0

2

Banana

1 medium
(126 g/
4.5 oz)

110

0

0

0

0

0

450

13

30

10

3

12

19

1

2

15

0

2

Cantaloupe


1/4 medium
(134 g/
4.8 oz)

50

0

0

0

20

1

240

7

12

4

1

4

11

1

120

80

2

2

Grapefruit


1/2 medium
(154 g/
5.5 oz)

60

0

0

0

0

0

160

5

15

5

2

8

11

1

35

100

4

0

Grapes


3/4 cup
(126 g/
4.5 oz)

90

0

0

0

15

1

240

7

23

8

1

4

20

0

0

2

2

0

Honeydew Melon

 



1/10 medium 
melon
(134 g/
4.8 oz)

50

0

0

0

30

1

210

6

12

4

1

4

11

1

2

45

2

2

Kiwifruit


2 medium
(148 g/
5.3 oz)

90

10

1

2

0

0

450

13

20

7

4

16

13

1

2

240

4

2

Lemon)

1 medium
(58 g/
2.1 oz)

15

0

0

0

0

0

75

2

5

2

2

8

2

0

0

40

2

0

Lime

1 medium
(67 g/
2.4 oz)

20

0

0

0

0

0

75

2

7

2

2

8

0

0

0

35

0

0

Nectarine

1 medium
(140 g/
5.0 oz)

60

5

0.5

1

0

0

250

7

15

5

2

8

11

1

8

15

0

2

Orange


1 medium
(154 g/
5.5 oz)

80

0

0

0

0

0

250

7

19

6

3

12

14

1

2

130

6

0

Peach

1 medium
(147 g/
5.3 oz)

60

0

0.5

1

0

0

230

7

15

5

2

8

13

1

6

15

0

2

Pear

1 medium
(166 g/
5.9 oz)

100

0

0

0

0

0

190

5

26

9

6

24

16

1

0

10

2

0

Pineapple


2 slices,
3" diameter, 
3/4" thick
(112 g/4 oz)

50

0

0

0

10

0

120

3

13

4

1

4

10

1

2

50

2

2

Plums

2 medium
(151 g/
5.4 oz)

70

0

0

0

0

0

230

7

19

6

2

8

16

1

8

10

0

2

Strawberries

8 medium
(147 g/
5.3 oz)

50

0

0

0

0

0

170

5

11

4

2

8

8

1

0

160

2

2

Sweet 
Cherries

21 cherries; 
1 cup
(140 g/
5.0 oz)

100

0

0

0

0

0

350

10

26

9

1

4

16

1

2

15

2

2

Tangerine

1 medium
(109 g/
3.9 oz)

50

0

0

0

0

0

160

5

13

4

2

8

9

1

6

45

4

0

Watermelon

1/18 medium melon;
2 cups diced pieces
(280 g/
10.0 oz)

80

0

0

0

0

0

270

8

21

7

1

4

20

1

30

25

2

4

Reference