Fruit Nutrition Facts

Delicious Health Food From Mother Nature

Healthy FruitsPut down that cupcake! If you?re in need of a snack that satisfies your tummy and your health, swap the sugar for a piece of fruit. These juicy little treats don?t just boast low calories and no fat; they?re also crammed with vitamins, minerals and endless health benefits. And not to mention the big, delicious flavor that comes in such a tiny package! Find out just how good your favorite fruit is for you with these fruit nutrition facts, courtesy of the U.S. Food and Drug Administration (FDA).

Strawberry Nutritional Information

It?s no wonder that everyone?s favorite fruit is shaped like a heart: Strawberries protect your ticker, lower blood pressure and increase your HDL (?good cholesterol?) levels. Their high levels of the antioxidants called polyphenols also guard against cancer. In fact, strawberries are one of the top 20 fruits with the highest antioxidant levels. Plus, one serving of these plump berries has more vitamin C than a whole orange?the perfect pick-me-up for your immune system!

  • Serving Size: 8 medium strawberries
  • Calories: 50
  • Sodium: 0 mg
  • Potassium: 170 mg (5% DV)
  • Carbohydrates: 11 g (4% DV)
  • Fiber: 2 g (8% DV)
  • Sugars: 8 g
  • Protein: 1 g
  • Vitamin A: 0% DV
  • Vitamin C: 160% DV
  • Calcium: 2% DV
  • Iron: 2% DV

Pineapple Nutritional Information

This tropical fruit isn?t just a great treat for a summertime barbecue or a day at the beach. It also helps keep your bikini body in ship-shape all year round. Pineapples are high in manganese, a mineral that helps maintain your body?s muscle tone, nerve health and bone strength. They?re also loaded with an enzyme called bromelin, which supports digestion and promotes healing.

  • Serving Size: 2 3-inch slices of pineapple
  • Calories: 50
  • Sodium: 10 mg (0% DV)
  • Potassium: 120 mg (3% DV)
  • Carbohydrates: 13 g (4% DV)
  • Fiber: 1g (4% DV)
  • Sugars: 10 g
  • Protein: 1 g
  • Vitamin A: 2% DV
  • Vitamin C: 50% DV
  • Calcium: 2% DV
  • Iron: 2% DV

Orange Nutritional Information

Although they?re most famous as a source of vitamin C, which strengthens the immune system, oranges are also a powerhouse of other health benefits too. They?re rich in pectin, which lowers LDL (?bad cholesterol?) levels, safeguards the colon and aids in weight loss. Their bundles of different minerals keep heart rate and blood pressure under control, and their high antioxidant levels also keep your skin and vision healthy and help battle cancer. Is there anything oranges can?t do?

  • Serving Size: 1 medium orange
  • Calories: 80
  • Sodium: 0 mg (0% DV)
  • Potassium: 250 mg (7% DV)
  • Carbohydrates: 19 g (6% DV)
  • Fiber: 3 g (12% DV)
  • Sugars: 14 g
  • Protein: 1 g
  • Vitamin A: 2% DV
  • Vitamin C: 130% DV
  • Calcium: 6% DV
  • Iron: 0% DV

Honeydew Melon Nutritional Information

In addition to being a sweet, cool refresher for a hot and sunny day, honeydew melons also revitalize your health. They?re a great source of B vitamins, which help your body get rid of toxins and reduce your risk of heart disease and Alzheimer?s disease. Honeydews are also high in copper, which encourages skin and muscle repair. Plus, they help keep your metabolism in smooth working order and keep your blood pressure in check. New snack, new you!

  • Serving Size: 1/10 medium melon
  • Calories: 50
  • Sodium: 30 mg (1% DV)
  • Potassium: 210 mg (6% DV)
  • Carbohydrates: 12 g ( 4% DV)
  • Fiber: 1 g (4% DV)
  • Sugars: 11 g
  • Protein: 1 g
  • Vitamin A: 2% DV
  • Vitamin C: 45% DV
  • Calcium: 2% DV
  • Iron: 2% DV

Cantaloupe Nutritional Information

All the nutrients found in the plump and succulent cantaloupe will keep you healthy from head to toe. Its supply of folate helps the cells all over your body grow healthy and strong, and it prevents anemia. Cantaloupes also contain carotenoids, a plant pigment that lowers your risk of cancer, wards off cardiovascular disease and keeps your vision sharp. Think of it as a full-body makeover, from the inside out!

  • Serving Size: 1/4 medium cantaloupe
  • Calories: 50
  • Sodium: 20 mg (1% DV)
  • Potassium: 240 mg (7% DV)
  • Carbohydrates: 12 g (4% DV)
  • Fiber: 1 g (4% DV)
  • Sugars: 11 g
  • Protein: 1 g
  • Vitamin A: 120% DV
  • Vitamin C: 80% DV
  • Calcium: 2% DV
  • Iron: 2% DV

Grape Nutritional Information

Although they?re small in size, grapes can shield you from even the toughest health threats. This anti-allergic, antimicrobial, and anti-inflammatory fruit is overflowing with antioxidants, which fight off a whole spectrum of illnesses: colon cancer, prostate cancer, coronary heart disease, stroke, degenerative nerve disease, Alzheimer?s disease, viruses, and fungal infections, just to name a few. It?s like nature squeezed a complete first-aid kit into a juicy little package!

  • Serving Size: 3/4 cup
  • Calories: 90
  • Sodium: 15 mg (1% DV)
  • Potassium: 240 mg (7% DV)
  • Carbohydrates: 23 g (8% DV)
  • Fiber: 1 g (4% DV)
  • Sugars: 20 g
  • Protein: 0 g
  • Vitamin A: 0% DV
  • Vitamin C: 2% DV
  • Calcium: 2% DV
  • Iron: 0% DV

Apple Nutritional Information

We?ve all heard the ?apple a day? saying, but do you know why the apple got its reputation as a super fruit? In addition to satisfying your hunger and promoting weight loss, apples also reduce inflammation and guard your heart against high cholesterol, coronary heart disease and cardiovascular heart disease. The antioxidants found in this phenomenal fruit bring more oxygen to your lungs, increase your endurance, fend off diabetes and cancer, improve your memory, and defend against Alzheimer?s disease. Looks like the doc isn?t the only thing apples keep away!

  • Serving Size: 1 large apple
  • Calories: 130
  • Sodium: 0 mg
  • Potassium: 260 mg (7% DV)
  • Carbohydrates: 34 g (11% DV)
  • Fiber: 5 g (20% DV)
  • Sugars: 25 g
  • Protein: 1 g
  • Vitamin A: 2 % DV
  • Vitamin C: 8% DV
  • Calcium: 2% DV
  • Iron: 2% DV

Pear Nutritional Information

The beauty of pears is that they?re essentially hypoallergenic, so even those who are sensitive or allergic to other fruits may still be able to enjoy the many health benefits of this nutrient-rich snack. (But of course, make sure to check with your doctor before you dig in!) Pears have high amounts of fiber, which help guard against colon cancer and ensure that your cholesterol levels are in balance. They?re also a great source of boron, which helps our bones hang on to calcium and prevents osteoporosis. Pears are also powerful cancer-fighters: Their hydroxycinnamic acid fights off stomach and lung cancer, the antioxidant quercetin (found in pear skin) protects against cancer and artery damage.

  • Serving Size: 1 medium pear
  • Calories: 100
  • Sodium: 0 mg (0% DV)
  • Potassium: 190 mg (5% DV)
  • Carbohydrates: 26 g (9% DV)
  • Fiber: 6 g (24% DV)
  • Sugars: 16 g
  • Protein: 1 g
  • Vitamin A: 0% DV
  • Vitamin C: 10% DV
  • Calcium: 2% DV
  • Iron: 0% DV
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