|
Each item on this list contains about 15 grams of carbohydrate and 60 calories. Fresh, frozen, and dried fruits have about 2 grams of fiber per serving or exchange. Fruit are major sources of vitamins A and C, potassium, folic acid, soluble and insoluble fiber.
The carbohydrates in fruit exchanges are simple. When these sugars are ingested, they rapidly leave the intestinal tract and enter the blood stream. The blood sugar goes up rapidly.
Unless otherwise noted, the serving size for one fruit exchange is:
1/2 cup of fresh fruit or fruit juice
1/4 cup of dried fruit
Fresh, Frozen, and Unsweetened Canned Fruit
| Apple (raw, 2 in across) |
1 apple |
| Applesauce (unsweetened) |
1/2 cup |
| Apricots (medium, raw) |
4 apricots |
| Apricots (canned) |
1/2 cup, or 4 halves |
| Banana (9 in long) |
1/2 banana |
| Blackberries (raw)* |
3/4 cup |
| Blueberries (raw)* |
3/4 cup |
| Cantaloupe (5 in across)
(Cubes)
|
1/3 melon
1 cup
|
| Cherries (large, raw) |
12 cherries |
| Cherries (canned) |
1/2 cup |
| Figs (raw, 2 in across) |
2 figs |
| Fruit cocktail (canned) |
1/2 cup |
| Grapefruit (medium) |
1/2 grapefruit |
| Grapefruit (segments) |
3/4 cup |
| Grapes (small) |
15 grapes |
| Honeydew melon (medium)
(cubes)
|
1/8 melon
1 cup
|
| Kiwi (large) |
1 kiwi |
| Mandarin oranges |
3/4 cup |
| Mango (small) |
1/2 mango |
| Orange (2 ½ in across) |
1 orange |
| Papaya |
1 cup |
| Peach (2 ¾ in across) |
1 peach, or 3/4 cup |
| Peaches (canned) |
l/2 cup or 2 halves |
| Pear |
1/2 large, or 1 small |
| Pears (canned) |
1/2 cup, or 2 halves |
| Persimmon (medium, native) |
2 persimmons |
| Pineapple (raw) |
3/4 cup |
| Pineapple (canned) |
1/2 cup |
| Plum (raw, 2 in across) |
2 plums |
| Pomegranate* |
l/2 pomegranate |
| Raspberries (raw)* |
1 cup |
| Strawberries (raw, whole)* |
1 ¼ cup |
| Tangerine (2 ½ in across)* |
2 tangerines |
| Watermelon (cubes) |
1 ¼ cup |
*3 or more grams of fiber per exchange
Dried Fruit
| Apples* |
4 rings |
| Apricots* |
7 halves |
| Dates |
2 ½ medium |
| Figs* |
1 ½ |
| Prunes* |
3 medium |
| Raisins |
2 tbsp. |
*3 or more grams of fiber per exchange
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 |
| Grapefruit juice |
1/2 cup |
| Grape juice |
1/3 cup |
| Orange juice |
1/2 cup |
| Pineapple juice |
1/2 cup |
| Prune juice |
1/3 cup |
|