Fruits
ac..av, ba..bo, br..ch, cl..da, da..gr, gr..ki, ku..lo, ma..ol, or..pe, pe..pl, po..ro, sa..wa
| banana | bananas (dehydrated) |
blackberries | blackberries (frozen) |
blackberries, wild | blueberries | blueberries (frozen) |
blueberries, wild | blueberries, wild (frozen) |
boysenberries (frozen) |
|
| Serving Size | 1 fruit (118 g) | 1/4 cup (25 g) | 1/2 cup (72 g) | 1/2 cup (75.5 g) | 75 g | 1/2 cup (74 g) | 1/2 cup (77.5 g) | 75 g | 1/2 cup (70 g) | 1/2 cup (66 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 105 | 86 | 31 | 48 | 39 | 42 | 40 | 46 | 36 | 33 |
| Protein (g) | 1.29 (3%) | 0.97 (2%) | 1.00 (2%) | 0.89 (2%) | 0.63 (1%) | 0.55 (1%) | 0.33 (1%) | 0.92 (2%) | 0.00 | 0.73 (1%) |
| Total Fat (g) | 0.39 (1%) | 0.45 (1%) | 0.35 | 0.32 | 0.80 (1%) | 0.24 | 0.50 (1%) | 0.57 (1%) | 0.11 | 0.17 |
| Total Carbohydrates (g) | 26.95 | 22.07 | 6.92 | 11.83 | 7.38 | 10.72 | 9.43 | 9.23 | 9.70 | 8.05 |
| Dietary Fiber (g) | 3.1 (11%) | 2.5 (9%) | 3.8 (14%) | 3.8 (14%) | 2.4 (9%) | 1.8 (6%) | 2.1 (8%) | 2.0 (7%) | 3.1 (11%) | 3.5 (13%) |
| Sugar (g) | 14.43 | 11.82 | 3.51 | 8.06 | 2.74 | 7.37 | 6.55 | 4.84 | - | 4.55 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 10.3 (11%) | 1.8 (2%) | 15.1 (17%) | 2.3 (3%) | 3.5 (4%) | 7.2 (8%) | 1.9 (2%) | 13.7 (15%) | 1.2 (1%) | 2.0 (2%) |
| Thiamin (mg) | 0.037 (3%) | 0.045 (4%) | 0.014 (1%) | 0.022 (2%) | 0.045 (4%) | 0.027 (2%) | 0.025 (2%) | 0.050 (4%) | 0.021 (2%) | 0.035 (3%) |
| Riboflavin (mg) | 0.086 (7%) | 0.060 (5%) | 0.019 (1%) | 0.035 (3%) | 0.108 (8%) | 0.030 (2%) | 0.029 (2%) | 0.310 (24%) | 0.005 | 0.024 (2%) |
| Niacin (mg) | 0.785 (4%) | 0.700 (4%) | 0.465 (2%) | 0.911 (5%) | 0.235 (1%) | 0.309 (2%) | 0.403 (2%) | 0.448 (2%) | 0.427 (2%) | 0.506 (3%) |
| Pantothenic Acid (mg) | 0.394 (8%) | - | 0.199 (4%) | 0.114 (2%) | 0.944 (19%) | 0.092 (2%) | 0.097 (2%) | 0.199 (4%) | - | 0.165 (3%) |
| Vitamin B6 (mg) | 0.433 (25%) | 0.110 (6%) | 0.022 (1%) | 0.046 (3%) | 0.029 (2%) | 0.038 (2%) | 0.046 (3%) | 0.019 (1%) | 0.020 (1%) | 0.037 (2%) |
| Folate (mcg) | 24 (6%) | 4 (1%) | 18 (5%) | 26 (7%) | 8 (2%) | 4 (1%) | 5 (1%) | 25 (6%) | - | 42 (11%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 76 (2%) | 62 (1%) | 154 (3%) | 86 (2%) | 34 (1%) | 40 (1%) | 36 (1%) | 86 (2%) | 41 (1%) | 44 (1%) |
| Vitamin E (mg) | 0.12 | 0.10 | 0.84 (3%) | 0.88 (3%) | 0.68 (2%) | 0.42 (1%) | 0.37 (1%) | 1.27 (4%) | 0.18 (1%) | 0.57 (2%) |
| Vitamin K (mcg) | 0.6 (1%) | 0.5 | 14.3 (12%) | 14.9 (12%) | 4.4 (4%) | 14.3 (12%) | 12.7 (11%) | 12.9 (11%) | - | 5.1 (4%) |
| Minerals | ||||||||||
| Calcium (mg) | 6 | 6 | 21 (2%) | 22 (2%) | 4 | 4 | 6 | 10 (1%) | 12 (1%) | 18 (1%) |
| Iron (mg) | 0.31 (2%) | 0.29 (2%) | 0.45 (3%) | 0.60 (3%) | 0.16 (1%) | 0.21 (1%) | 0.14 (1%) | 0.28 (2%) | 0.41 (2%) | 0.56 (3%) |
| Magnesium (mg) | 32 (8%) | 27 (7%) | 14 (4%) | 17 (4%) | 3 (1%) | 4 (1%) | 4 (1%) | 5 (1%) | 5 (1%) | 11 (3%) |
| Phosphorus (mg) | 26 (2%) | 18 (1%) | 16 (1%) | 23 (2%) | 8 (1%) | 9 (1%) | 9 (1%) | 22 (2%) | 9 (1%) | 18 (1%) |
| Potassium (mg) | 422 (9%) | 373 (8%) | 117 (2%) | 106 (2%) | 56 (1%) | 57 (1%) | 42 (1%) | 56 (1%) | 48 (1%) | 92 (2%) |
| Sodium (mg) | 1 | 1 | 1 | 1 | 4 | 1 | 1 | 4 | 2 | 1 |
| Zinc (mg) | 0.18 (2%) | 0.15 (1%) | 0.38 (3%) | 0.19 (2%) | 0.11 (1%) | 0.12 (1%) | 0.05 | 0.15 (1%) | 0.47 (4%) | 0.15 (1%) |
| Copper (mg) | 0.092 (10%) | 0.098 (11%) | 0.119 (13%) | 0.091 (10%) | 0.167 (19%) | 0.042 (5%) | 0.026 (3%) | 0.022 (2%) | 2.009 (223%) | 0.053 (6%) |
| Manganese (mg) | 0.319 (14%) | 0.143 (6%) | 0.465 (20%) | 0.923 (40%) | 0.215 (9%) | 0.249 (11%) | 0.114 (5%) | 1.500 (65%) | - | 0.361 (16%) |
| Selenium (mcg) | 1.2 (2%) | 1.0 (2%) | 0.3 (1%) | 0.3 (1%) | - | 0.1 | 0.1 | - | 0.1 | |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.132 (1%) | 0.174 (1%) | 0.010 | 0.011 | - | 0.021 | 0.041 | - | 0.021 | 0.006 |
| Monounsaturated Fat (g) | 0.038 | 0.038 | 0.034 | 0.031 | - | 0.035 | 0.071 | - | 0.014 | 0.017 |
| Polyunsaturated Fat (g) | 0.086 | 0.084 | 0.202 | 0.185 | - | 0.108 | 0.216 | - | 0.063 | 0.098 |
Unless specified, all fruits in this table are raw.
Unless specified, all canned fruits in this table are packed in water, solids
and liquids, no added sweeteners.
Frozen fruit in this table is unsweetened.
