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
| dates (medjool) |
durian | elderberries | feijoa | figs | figs (dried) |
gooseberries | grapefruit (pink and red) |
grapefruit (white) |
grapes, red or green (seedless) |
|
| Serving Size | 2 dates (48 g) | 1/2 cup (121.5 g) | 1/2 cup (72.5 g) | 1 peeled fruit (42 g) | 2 figs (100 g) | 5 figs (42 g) | 1/2 cup (75 g) | 1/2 fruit (123 g) | 1/2 friot (118 g) | 15 grapes, seedless (73.5 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 133 | 179 | 53 | 23 | 74 | 105 | 33 | 52 | 39 | 51 |
| Protein (g) | 0.87 (2%) | 1.79 (4%) | 0.48 (1%) | 0.41 (1%) | 0.75 (2%) | 1.39 (3%) | 0.66 (1%) | 0.95 (2%) | 0.81 (2%) | 0.53 (1%) |
| Total Fat (g) | 0.07 | 6.48 (8%) | 0.36 | 0.25 | 0.30 | 0.39 (1%) | 0.43 (1%) | 0.17 | 0.12 | 0.12 |
| Total Carbohydrates (g) | 35.99 | 32.91 | 13.34 | 5.43 | 19.18 | 26.83 | 7.63 | 13.11 | 9.92 | 13.30 |
| Dietary Fiber (g) | 3.2 (11%) | 4.6 (16%) | 5.1 (18%) | 2.7 (10%) | 2.9 (10%) | 4.1 (15%) | 3.2 (11%) | 2.0 (7%) | 1.3 (5%) | 0.7 (3%) |
| Sugar (g) | 31.91 | - | - | 3.44 | 16.26 | 20.13 | - | 8.47 | 8.63 | 11.38 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 0 | 23.9 (27%) | 26.1 (29%) | 13.8 (15%) | 2.0 (2%) | 0.5 (1%) | 20.8 (23%) | 38.4 (43%) | 39.3 (44%) | 7.9 (9%) |
| Thiamin (mg) | 0.024 (2%) | 0.454 (38%) | 0.051 (4%) | 0.003 | 0.060 (5%) | 0.036 (3%) | 0.030 (3%) | 0.053 (4%) | 0.044 (4%) | 0.051 (4%) |
| Riboflavin (mg) | 0.029 (2%) | 0.243 (19%) | 0.043 (3%) | 0.008 (1%) | 0.050 (4%) | 0.034 (3%) | 0.022 (2%) | 0.038 (3%) | 0.024 (2%) | 0.051 (4%) |
| Niacin (mg) | 0.773 (4%) | 1.305 (7%) | 0.362 (2%) | 0.124 (1%) | 0.400 (2%) | 0.260 (1%) | 0.225 (1%) | 0.251 (1%) | 0.317 (2%) | 0.138 (1%) |
| Pantothenic Acid (mg) | 0.386 (8%) | 0.279 (6%) | 0.102 (2%) | 0.098 (2%) | 0.300 (6%) | 0.182 (4%) | 0.214 (4%) | 0.322 (6%) | 0.334 (7%) | 0.037 (1%) |
| Vitamin B6 (mg) | 0.120 (7%) | 0.384 (23%) | 0.167 (10%) | 0.028 (2%) | 0.113 (7%) | 0.045 (3%) | 0.060 (4%) | 0.065 (4%) | 0.051 (3%) | 0.063 (4%) |
| Folate (mcg) | 7 (2%) | 44 (11%) | 4 (1%) | 10 (3%) | 6 (2%) | 4 (1%) | 4 (1%) | 16 (4%) | 12 (3%) | 1 |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 72 (1%) | 53 (1%) | 435 (9%) | 3 | 142 (3%) | 4 | 218 (4%) | 1414 (28%) | 39 (1%) | 49 (1%) |
| Vitamin E (mg) | - | - | - | 0.07 | 0.11 | 0.15 (1%) | 0.28 (1%) | 0.16 (1%) | 0.15 (1%) | 0.14 |
| Vitamin K (mcg) | 1.3 (1%) | - | - | 1.5 (1%) | 4.7 (4%) | 6.6 (6%) | - | 0 | 0 | 10.7 (9%) |
| Minerals | ||||||||||
| Calcium (mg) | 31 (2%) | 7 (1%) | 28 (2%) | 7 (1%) | 35 (3%) | 68 (5%) | 19 (1%) | 27 (2%) | 14 (1%) | 7 (1%) |
| Iron (mg) | 0.43 (2%) | 0.52 (3%) | 1.16 (6%) | 0.06 | 0.37 (2%) | 0.85 (5%) | 0.23 (1%) | 0.10 (1%) | 0.07 | 0.26 (1%) |
| Magnesium (mg) | 26 (7%) | 36 (9%) | 4 (1%) | 4 (1%) | 17 (4%) | 29 (7%) | 8 (2%) | 11 (3%) | 11 (3%) | 5 (1%) |
| Phosphorus (mg) | 30 (2%) | 47 (4%) | 28 (2%) | 8 (1%) | 14 (1%) | 28 (2%) | 20 (2%) | 22 (2%) | 9 (1%) | 15 (1%) |
| Potassium (mg) | 334 (7%) | 530 (11%) | 203 (4%) | 72 (2%) | 232 (5%) | 286 (6%) | 148 (3%) | 166 (4%) | 175 (4%) | 140 (3%) |
| Sodium (mg) | 0 | 2 | 4 | 1 | 1 | 4 | 1 | 0 | 0 | 1 |
| Zinc (mg) | 0.21 (2%) | 0.34 (3%) | 0.08 (1%) | 0.03 | 0.15 (1%) | 0.23 (2%) | 0.09 (1%) | 0.09 (1%) | 0.08 (1%) | 0.05 |
| Copper (mg) | 0.174 (19%) | 0.252 (28%) | 0.044 (5%) | 0.015 (2%) | 0.070 (8%) | 0.121 (13%) | 0.053 (6%) | 0.039 (4%) | 0.059 (7%) | 0.093 (10%) |
| Manganese (mg) | 0.142 (6%) | 0.395 (17%) | - | 0.035 (2%) | 0.128 (6%) | 0.214 (9%) | 0.108 (5%) | 0.027 (1%) | 0.015 (1%) | 0.052 (2%) |
| Selenium (mcg) | - | - | 0.4 (1%) | - | 0.2 | 0.3 (1%) | 0.5 (1%) | 0.1 | 1.7 (3%) | 0.1 |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | - | - | 0.017 | 0.062 | 0.060 | 0.060 | 0.029 | 0.026 | 0.017 | 0.040 |
| Monounsaturated Fat (g) | - | - | 0.058 | 0.034 | 0.066 | 0.067 | 0.038 | 0.025 | 0.015 | 0.005 |
| Polyunsaturated Fat (g) | - | - | 0.179 | 0.081 | 0.144 | 0.145 | 0.238 | 0.044 | 0.028 | 0.035 |
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.
