Fruit: Nature’s Dessert
- At July 2, 2013
- By Wes
- In Nutrition
0
Fruit. Sour, savory, sweet and delicious. This is what makes fruit “nature’s dessert”. Beyond its tasty flavor, fruit is also an excellent source of vitamins and minerals, as well as a rich source of dietary fiber. Modern agriculture and storage capabilities make fruit, traditionally a seasonal food, available year round.
In this month’s Nutrition Article, Wes Cade examines some of the more common fruits, their caloric range and fiber content. Fruits shown will be small to large or 1 cup (1 c).
| Fruit | Calories | Fiber | Fruit | Calories | Fiber | |
| Apple | 40-105 | 4-5g | Mango | 120-150 | 3-4g | |
| (small Granny Smith- | Nectarine | 55-70 | 2-3g | |||
| large red delicious) | Orange | 65-90 | 3-4g | |||
| Banana | 85-125 | 2.1g | Papaya | 55-70 | 3-4g | |
| Blackberries (1 c) | 60 | 7.6g | Peach | 50-65 | 3-4g | |
| Blueberries (1 c) | 85 | 3.6g | Pear | 65-105 | 5-7g | |
| Cantaloupe | 135-300 | 3-6g | Pineapple (5c) | 450 | 13g | |
| Cherries (1 c) | 85 | 2.9g | Plum | 25-35 | 1-2g | |
| Cranberries (1 c) | 45 | 4.6g | Pomegranate (~3 c) | 210-250 | 11-12g | |
| Fig | 40-50 | 1.9g | Raisins (1 c) | 490 | 6g | |
| Grapefruit | 100-140 | 3-4g | Raspberries (1 c) | 65 | 8g | |
| Grapes (1 c) | 105 | 1.4g | Strawberries (1 c) | 50 | 2.9g | |
| Kiwi | 35-50 | 2.1g | Tomato | 20-30 | 1.5-2g | |
| Lemon | 25-30 | 2.4g | Watermelon | 90 | 1g | |
| Lime | 20-25 | 1.9g | (a 1” wedge or 1/24) | |||
| Mango | 120-150 | 3-4g |
Fruit is composed mainly of two monosaccharides or simple sugars, fructose and glucose. There are small amounts of protein and fat in fruit, but primarily the afore-mentioned sugars. If your goal is bodyfat reduction, then fruit should be limited, with an emphasis placed on fibrous vegetables. Consult with a nutritionist or dietician to assist you to achieve your goal.
