Carb Manager
Fruit is a fabulous food. It’s nutrient-rich, it’s convenient, and it can be relatively inexpensive. Fresh fruit is portable, and if it is whole, it usually requires no refrigeration. Most fruit is naturally low in fat, sodium, and calories and a source of many essential nutrients such as potassium, vitamins A and C, folate, and dietary fiber. The United States Department of Agriculture (USDA) recommends adults consume a minimum of 2–4 servings of fruit per day, mostly whole fruit. Eating fruit not only provides nutrients vital for health and maintenance of your body. Research suggests fruit may help reduce the risk of diabetes, obesity, stroke, heart disease, and cancer. Diets rich in foods containing fiber (like most fruits) may reduce the risk of heart disease, obesity, and Type 2 diabetes, and eating fruits rich in potassium may lower blood pressure. Research also shows that because fruits are lower in calories per cup than other foods, they may be useful in helping to lower total calorie intake. To get cutting-edge diabetes news, strategies for blood glucose management, nutrition tips, healthy recipes, and more delivered straight to your inbox, sign up for our free newsletters! The main source of calories in fruit is from carbohydrate. Carbohydrate and calorie content in fruit will vary according to serving size and type of fruit. A typical serving of fruit is one small to medium-sized fresh fruit, 1/2 cup of canned, or 1/4 cup of dried fruit. Each fruit serving has about 15 grams of carbohydrate and 60 calories. The calories and carbohydrate from fruit can add up quickly. However, some fruits are naturally lower in calories and carbohydrate than the typical fruit. For example, one cup of fresh rhubarb contains 26 calories and 6 grams of carbohydrate. In contrast, one cup of grapes contains 110 calories and 29 grams of carbohydrate. Fresh fruit is a good source of dietary fiber. The fiber content of fruits varies, with certain berries such as blackberries and raspberries containing 8 grams of fiber per one cup serving. Other fruits such as grapes, grapefruit, and cantaloupe contain only 1 to 2 grams of fiber per serving. The edible peels of fruits such as apples, pears, and peaches provide a good source of insoluble fiber, the dietary fiber that can help prevent constipation. Many fruits such as apples and oranges contain soluble fiber, which has shown to lower blood cholesterol levels. Fruits are naturally low in fat and protein, with most containing less than one gram per serving. However, when fruits are made into desserts such as blueberry pie or strawberry ice cream, the dish may no longer be low in fat. To keep your fat intake low, carefully select and prepare foods containing fruit. For example, serve frozen blueberries or strawberries (no-sugar-added) on frozen yogurt or angel food cake. All fruit is good fruit, but some fruits are higher in vitamins and minerals than others. Antioxidant vitamins such as vitamin A, beta-carotene, and vitamin C may help prevent cancer and the effects of aging by neutralizing free radicals, unstable oxygen molecules that can damage cells. For adequate intake of essential vitamins, include at least one vitamin-A-rich fruit (guava, watermelon, grapefruit, papaya, cantaloupe, apricots, dried peaches, tangerines, persimmon, and mango) and at least one vitamin-C-rich fruit (pineapple, plums, blueberries, honeydew melon, mango, tangerine, raspberries, grapefruit, blackberries, apricots, strawberries, oranges, kiwifruit, and watermelon) every day. Fruits are also good sources of potassium, a mineral that may help prevent high blood pressure and that is vital for people who are taking the kind of diuretics that increase potassium losses. Potassium-rich fruits include kiwifruit, papaya, cantaloupe, apricots, peaches, honeydew melon, bananas, and pomegranate. To derive the best nutritional value from fruit, make most of your fruit choices whole or cut-up fruit rather than juice. To help you eat more fruit, keep a bowl of whole fruit on the counter or in the refrigerator. Buy fresh fruits in season when they may be less expensive and at their peak flavor. Some fruits, like bananas and most frozen fruit, are affordable year round.  When buying fresh fruits, buy only what you need. Even when properly stored, produce is perishable. The freshest produce contains the most nutrients. If you plan to eat the produce that day, buy the fruit ripe. Otherwise, look for produce that needs a little ripening. Fresh fruit in season is higher in quality and lower in prices. Out-of-season fruit is typically more expensive. Proper storage and handling of fresh fruits enhances flavor and keeps nutrient loss to a minimum. Canned fruits offer a nonperishable supply of fruit to keep on your kitchen shelves, especially when fresh fruit is not in season. Check canned fruit labels for descriptions like “packed in its own juices,” “packed in fruit juice,” “unsweetened,” “in light syrup” or “in heavy syrup.” Fruits packed in juices have less sugar and calories than fruits packed in syrup. Compare the Nutrition Facts label for carbohydrate content. Read label ingredient panels to determine when sweeteners have been added. Canned fruit packed in syrup will contain higher amounts of carbohydrate per serving than fruit packed in fruit juice or its own juices. Frozen fruits are convenient and less perishable than fresh fruit, since freezing retards bacterial growth. Frozen fruits are sold both in sweetened and unsweetened varieties. Frozen fruits with added sweetener are most often packed with dry sugar or syrup. Read Nutrition Facts panels and ingredient lists to select unsweetened frozen fruit and avoid added calories and carbohydrate. Fruit is nature’s “superstar” dessert. Including two to four servings of a variety of fruit each day will ensure intake of essential nutrients. For people with diabetes, it is important to weigh or measure fruit portions to help keep blood glucose under control. Want to learn more about meal planning with diabetes? Read “Smart Snacking With Diabetes” and “Top Tips for Healthier Eating.” Have you ever asked yourself, "How much weight can I lose in a month?" or "How many meals a day should you eat?" Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today.
All fruits are mostly made of carbohydrates, although calories in fruit can also come from fats and small amounts of protein. The carbs, however, are not all the same and are usually a mix of complex carbohydrates (i.e., made of three or more bonded sugars) and simple carbohydrates (i.e., simple sugars). This means the amount of glucose and fructose – natural fruit sugars – varies depending on the type of fruit; for example, bananas and figs are high in sugar and taste very sweet, whereas lemons and cranberries are known for a tart flavor due to low sugar content. Regardless of this difference, most fruits are considered to be low-calorie foods. Fruits are all said to have good nutritional value since they contain a lot of vitamins and minerals per serving, and varieties like avocados and coconuts contain healthy fats. It’s important to recognize that the high-fat fruits have greater calorie density since a gram of fat has over double the calories of a gram of protein or carbohydrate. Fresh fruits are not sold with nutrition facts. Whether the goal is to limit carb intake, count calories, or simply try to eat more whole food, the calorie chart will pinpoint which fruits best fit into your healthy eating plan.
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How many calories in a bowl of fresh fruit
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