Fruit is a nutrient-dense food that provides relatively few calories. Because of its high water and fiber content, fruit contributes to feelings of fullness and can help you trim calories from your diet. Even if your goal is to maintain your weight, getting enough fruits and vegetables in your diet promotes good health and contributes to a balanced eating plan.
Size
The calorie content of fruit depends on the variety and form, as does the way you measure 1 cup of fruit. Sliced fruit and fruit juice count cup for cup, with the exception of dried fruit. One-half cup of dried fruit, such as raisins, prunes or apricots, constitutes a 1-cup serving of fruit, according to the U.S. Department of Agriculture. One small apple, one medium grapefruit or pear, one large banana, orange or peach, eight large strawberries or 32 seedless grapes equals a 1-cup serving of whole fresh fruit.
Identification
A 1-cup serving of most varieties of fruit provides 50 to 120 calories. For example, 1 cup of watermelon provides 40 calories, 1 cup of strawberries contains 50 calories and 1 cup of grapefruit provides 120 calories, according to the Food and Drug Administration. The calories in 1.5 cups of fruit range from 75 to 180 calories, with higher calorie options including grapefruit, banana, fruit juice and cherries. Fruits containing the fewest calories per 1.5-cup portion include watermelon, strawberries, grapes and cantaloupe.
Significance
The USDA recommends 1.5 to 2 cups of fruit daily for adults. Eating enough fruit as part of a balanced diet can ensure adequate nutrition, help with weight management and reduce health risks associated with inadequate fiber and nutrient intake, according to the Centers for Disease Control and Prevention. Fruit adds fiber, potassium and vitamins A and C to your diet and, in proper proportion, helps you manage total caloric intake.
Types
Fresh, frozen, canned and dried varieties of fruit, as well as 100 percent fruit juice, count toward your daily fruit intake. The USDA advises that you choose fruit without added sugar or syrup when selecting canned, frozen or dried varieties. You should opt for whole fruits more often than juice to help you get enough dietary fiber, according to the Dietary Guidelines for Americans.
Considerations
The USDA recommends that you vary the color of fruits in your diet to optimize the nutritional benefits. Increase your intake of fruit by enjoying it as a snack or dessert, mixing up a fruit smoothie for breakfast or adding fruit to your cereal, salad or main dishes. Other suggestions from the USDA include keeping a bowl of fruit on your kitchen counter or in your fridge, purchasing in-season fruits whenever possible and trying new varieties.
References
- U.S. Department of Agriculture: What Counts as a Cup of Fruit?
- Food and Drug Administration: Fruits Nutrition Facts
- U.S. Department of Agriculture: How Much Fruit Is Needed Daily?
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- U.S. Department of Agriculture: Tips to Help You Eat Fruits
- Dietary Guidelines for Americans: Carbohydrates
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