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FRUIT LIST English Updated June 2020 3

The document lists various fresh fruits, dried fruits, and juices with their typical serving sizes. It provides notes that fresh, frozen, and dried fruits are good sources of fiber while juices contain little fiber, and that a typical fruit serving is generally 1/2 cup of juice, 1 small fresh fruit, or 2 Tbsp of dried fruit.

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18 views2 pages

FRUIT LIST English Updated June 2020 3

The document lists various fresh fruits, dried fruits, and juices with their typical serving sizes. It provides notes that fresh, frozen, and dried fruits are good sources of fiber while juices contain little fiber, and that a typical fruit serving is generally 1/2 cup of juice, 1 small fresh fruit, or 2 Tbsp of dried fruit.

Uploaded by

marita.hjeij
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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FRUIT LIST

Fresh fruits:

Kind Amount

Loquat 10 medium
Apple 1 medium
Cooked Apple ½ cup
Apricot 4 medium
Banana 1 medium
Raspberry 1 cup
Blackberries 1 cup
Blueberries ¾ cup
Cherry 12 large
Fig 2 medium
Grapefruit ½ large
Grapes 11
Mango ½ small
Orange 1 medium
Peach 1 medium
Pear 1 small
Red prunes 3 medium
White prunes 2 medium
Tangerine 2 medium
Watermelon Slice
Melon 1/3 medium

Kaki/persimmon ½ medium
Kiwi 1 large
Strawberries 1 ¼ cup
Pomegranate ½ medium
Lychee 10 pcs
Passion fruit 3 small
Custard Apple 1/3 medium fruit
Pineapple ½ cup (1 round slice)
Greengage Plum 6 small
Jujuba 12 small
Dried Fruit:

Kind Amount
Dates 3 medium
Apricot 4
Figs 2 medium
Prunes 3 medium
Raisins/cranberry 2 Tbsp

Juices:

Kind Amount

Grapefruit ½ cup 180 ml


Orange ½ cup 120 ml
Tomato 11/2 cup 360 ml
Apple ½ cup 120 ml
Pineapple ½ cup 120 ml
Carrot ½ cup 120 ml

Notes:

- Fresh, Frozen, and dried fruits are good sources of fiber. Fruit juices contain very
little fiber. Choose fruits instead of juices whenever possible.
- In general, 1 fruit choice is:
o ½ cup of canned or fresh or unsweetened fruit juice
o 1 small fresh fruit (120 g)
o 2 tablespoons (Tbsp) of dried fruit
- The weight listed includes skin, core,and seeds.

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