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List of Fruits With Their Nutritional Value

by
James Roland
James Roland is the editor of a monthly health publication that has approximately 75,000 subscribers in the United States and Canada. Previously, he worked as a newspaper reporter and editor, covering issues ranging from the environment and government to family matters and education. He earned a bachelor's degree in journalism from the University of Oregon.
List of Fruits With Their Nutritional Value
A variety of fruit for sale in the produce section of a market. Photo Credit Valenaphoto/iStock/Getty Images

Overview

Fruits contain fiber, phytochemicals and a variety of minerals and vitamins, particularly vitamins A, C, E and K, according to the University of Arkansas Division of Agriculture. Many fruits are also packed with minerals such as calcium, magnesium, phosphorous and zinc. But some fruits can also be somewhat calorie dense, so be careful which ones you choose to get your recommended four to five servings of fruits per day as recommended by the American Heart Association.

Bananas

Bananas are often noted as great sources of potassium. And rightly so, since a medium-sized banana has about 450 milligrams (mg) of potassium, almost twice as much as an apple or orange. A banana also has around 15 percent of your daily vitamin C requirements.

Serving size: One medium banana, about 4.5 oz.
Calories: 110
Total carbohydrates: 30 g
Fiber: 3 g

Apples

As the old saying goes, "An apple a day keeps the doctor away." That may be due, in part, to one apple containing about 20 percent of your daily fiber needs and around 8 percent of your recommended vitamin C requirement. However, while apple juice can still deliver vitamins and nutrients, it does not contain the fiber you'll get by eating a raw apple.

Serving size: One large apple, about 8 oz.
Calories: 130
Total carbohydrates: 34 g
Fiber: 5 g

Blueberries

Blueberries, along with plums and blackberries, are rich in antioxidants, which are compounds that fight oxidative stress and bone loss in the body, according to the University of Arkansas Division of Agriculture. The antioxidants in blueberries are associated with vascular and eye health.

Serving size: One cup
Calories: 20
Total carbohydrates: 30 g
Fiber: 4 g

Watermelon

Watermelon sometimes gets dismissed as simply a juicy, seed-filled summer fruit that's fine for picnics, but not an especially nutritious option. But a slice of watermelon, about the same as two cups of diced watermelon, has around 270 mg of potassium or 8 percent of your daily needs. That same amount also includes about 30 percent of your vitamin A and 25 percent of your vitamin C requirements.

Serving size: Two cups
Calories: 80
Total carbohydrates: 21 g
Fiber: 1 g

Oranges

Of all the fruits, oranges have among the highest levels of vitamin C, an essential nutrient that helps the body grow and repair tissue. One medium orange has about 130 percent of the recommended daily allowance of vitamin C and 6 percent of your daily calcium needs. As with apple juice, orange juice still packs lots of vitamins and nutrients, but no fiber.


Serving size: One medium orange
Calories: 80
Total carbohydrates: 19 g
Fiber: 3 g

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