Food

Raw Fruits Poster (Text Version / Accessible Version)

Nutrition Information for Raw Fruits, Vegetables, and Fish

Nutrition Information on Raw Fruits for Restaurants & Retail Establishments

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Fruits Nutrition Facts


Raw, edible weight portion. Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Fruits
Serving
Size
(gram
weight/
ounce
weight)
Calories Calories
from
Fat
Total Fat
(g)
Total Fat (%DV) Sodium
(mg)
Sodium
(%DV)
Potassium
(mg)
Potassium
(%DV)
Total
Carb.
(g)
Total
Carb.
(%DV)
Dietary
Fiber
(g)
Dietary
Fiber
(%DV)
Sugars
(g)
Protein
(g)
Vitamin
A
(%DV)
Vitamin
C
(%DV)
Calcium
(%DV)
Iron
(%DV)
Apple
1 large
(242 g/
8 oz)
130 0 0 0 0 0 260 7 34 11 5 20 25 1 2 8 2 2
Avocado
California,
1/5 medium
(30 g/
1.1 oz)
50 35 4.5 7 0 0 140 4 3 1 1 4 0 1 0 4 0 2
Banana
1 medium
(126 g/
4.5 oz)
110 0 0 0 0 0 450 13 30 10 3 12 19 1 2 15 0 2
Cantaloupe
1/4 medium
(134 g/
4.8 oz)
50 0 0 0 20 1 240 7 12 4 1 4 11 1 120 80 2 2
Grapefruit
1/2 medium
(154 g/
5.5 oz)
60 0 0 0 0 0 160 5 15 5 2 8 11 1 35 100 4 0
Grapes
3/4 cup
(126 g/
4.5 oz)
90 0 0 0 15 1 240 7 23 8 1 4 20 0 0 2 2 0
Honeydew 
Melon
1/10 medium
melon
(134 g/
4.8 oz)
50 0 0 0 30 1 210 6 12 4 1 4 11 1 2 45 2 2
Kiwifruit
2 medium
(148 g/
5.3 oz)
90 10 1 2 0 0 450 13 20 7 4 16 13 1 2 240 4 2
Lemon
1 medium
(58 g/
2.1 oz)
15 0 0 0 0 0 75 2 5 2 2 8 2 0 0 40 2 0
Lime
1 medium
(67 g/
2.4 oz)
20 0 0 0 0 0 75 2 7 2 2 8 0 0 0 35 0 0
Nectarine
1 medium
(140 g/
5.0 oz)
60 5 0.5 1 0 0 250 7 15 5 2 8 11 1 8 15 0 2
Orange
1 medium
(154 g/
5.5 oz)
80 0 0 0 0 0 250 7 19 6 3 12 14 1 2 130 6 0
Peach
1 medium
(147 g/
5.3 oz)
60 0 0.5 1 0 0 230 7 15 5 2 8 13 1 6 15 0 2
Pear
1 medium
(166 g/
5.9 oz)
100 0 0 0 0 0 190 5 26 9 6 24 16 1 0 10 2 0
Pineapple
2 slices,
3" diameter,
3/4" thick
(112 g/4 oz)
50 0 0 0 10 0 120 3 13 4 1 4 10 1 2 50 2 2
Plums
2 medium
(151 g/
5.4 oz)
70 0 0 0 0 0 230 7 19 6 2 8 16 1 8 10 0 2
Strawberries
8 medium
(147 g/
5.3 oz)
50 0 0 0 0 0 170 5 11 4 2 8 8 1 0 160 2 2
Sweet
Cherries
21 cherries;
1 cup
(140 g/
5.0 oz)
100 0 0 0 0 0 350 10 26 9 1 4 16 1 2 15 2 2
Tangerine
1 medium
(109 g/
3.9 oz)
50 0 0 0 0 0 160 5 13 4 2 8 9 1 6 45 4 0
Watermelon
1/18 medium melon;
2 cups diced pieces
(280 g/
10.0 oz)
80 0 0 0 0 0 270 8 21 7 1 4 20 1 30 25 2 4

Most fruits provide negligible amounts of saturated fat, trans fat, and cholesterol; avocados provide 0.5 g of saturated fat per ounce.

Page Last Updated: 12/31/2014
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