Nutrition labels are generally not required for fresh fruit. Almost all fresh fruit, with the exception of avocados, are high in vitamins, low in calories and have zero fat.
Fats
The majority of fruits contain less than 1 g of fat. Avocado is a rare exception: One serving, about a 1/2 cup, contains 190 calories and 17 g of fat.
Calories
The USDA's dietary guidelines recommend getting at least 2 cups of fruit per day for a 2,000 calorie diet, with an emphasis on variety. Fruit servings are around a 1/2 cup, and most servings weigh in at less than 100 calories. One serving of strawberries contains 25 calories, grapes have 30 calories and apples have about 50 calories per serving. All three options are fat-free.
Vitamins and Minerals
Most fresh fruit contains vitamin A. Avocados, bananas and mangoes are high in vitamin B1 as well. Bananas contain significant amounts of potassium and kiwis are high in vitamin C, while grapes contain resveratrol, an antioxidant linked to heart health.
References
- "Nutrition: Real People, Real Choices"; Susan Hewlings and Denis Medeiros; 2008
- USDA: Food Groups to Encourage
- mypyramid.gov: Why is it Important to Eat Fruit
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