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Fruit List
Fresh, frozen, canned, and dried fruits and fruit
juices are on this list. In general, one fruit exchange is:
- 1 small to medium fresh fruit,
- 1/2 cup of canned or fresh fruit or fruit juice,
- 1/4 cup of dried fruit.
Nutrition Tips
- Fresh, frozen, and dried fruits have about 2
grams of fiber per choice, Fruit
juices contain very little fiber.
- Citrus fruits, berries, and melons are good
sources of vitamin C.
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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.
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One fruit exchange equals
15 grams carbohydrate and
60 calories.
The weight includes skin, core, seeds, and rind.
Fruit
Apple, unpeeled, small.........................1 (4 oz)
Applesauce, unsweetened....................1/2 cup
Apples, dried.........................................4 rings
Apricots, fresh......................4 whole (5 1/2 oz)
Apricots, dried....................................8 halves
Apricots, canned...................................1/2 cup
Banana, small......................................1 (4 oz)
Blackberries.........................................3/4 cup
Blueberries..........................................3/4 cup
Cantaloupe, small................
....................1/3 melon (11 oz) or 1 cup cubes
Cherries, sweet, fresh.......................12 (3 oz)
Cherries, sweet, canned......................1/2 cup
Dates.............................................................3
Figs, fresh............................
..................1 1/2 large or 2 medium (3 1/2 oz)
Figs, dried...............................................1 1/2
Fruit cocktail........................................1/2 cup
Grapefruit, large.............................1/2 (11 oz)
Grapefruit sections, canned................3/4 cup
Grapes, small....................................17 (3 oz)
Honeydew melon...................
.........................1 slice (10 oz) or 1 cup cubed
Kiwi................................................1 (3 1/2 oz)
Mandarin oranges, canned..................3/4 cup
Mango, small.........................
............................1/2 fruit (5 1/2 oz) or 1/2 cup
Nectarine, small...................................1 (5 oz)
Orange, small.................................1 (6 1/2 oz)
Papaya..............................
..........................1/2 fruit (8 oz) or 1 cup cubes
Peach, medium, fresh..........................1 (6 oz)
Peaches, canned..................................1/2 cup
Pear, large, fresh...............................1/2 (4 oz)
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Pears, canned.......................................1/2 cup
Pineapple, fresh....................................3/4 cup
Pineapple, canned.................................1/2 cup
Plums, small.........................................2 (5 oz)
Plums, canned.......................................1/2 cup
Prunes, dried..................................................3
Raisins...................................................2 Tbsp
Raspberries..............................................1 cup
Strawberries.................1 1/4 cup whole berries
Tangerines, small..................................2 (8 oz)
Watermelon......................
................1 slice (13 1/2 oz) or 1 1/4 cup cubes
Fruit Juice
Apple juice cider..................................1/2 cup
Cranberry juice cocktail.......................1/3 cup
Cranberry juice cocktail,
reduced calorie.......................................1 cup
Fruit juice blends, 100% juice..............1/3 cup
Grape juice...........................................1/3 cup
Grapefruit juice.....................................1/2 cup
Orange juice.........................................1/2 cup
Pineapple juice.....................................1/2 cup
Prune juice............................................1/3 cup
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Kimberly Advent Site Owner
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