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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.

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