The calories and nutrients provided by fruit can vary greatly among fruit types. In general, fruit is a low-calorie and low-fat or fat-free food, with few exceptions. There is little, if any, sodium in fruit. As a group, fruit is a source of fiber, folate, potassium and vitamin C. All fruit contains some combination of phytonutrients or phytochemicals. Major phytochemical groups in fruit include carotenoids and flavonoids. Carotenoids are found in orange and yellow fruit, such as apricots, tangarines and mangos. Flavonids are found in berries, citrus, grapes and apples. Unlike vitamins and minerals, phytochemicals to not have target RDAs as of 2010. Their functions vary, but in general they seem to protect the body from cellular damage, and therefore may help lower the risk for developing diseases such as cardiovascular disease and cancer.
Berries
Berries include blackberries, cranberries, blueberries, raspberries, strawberries and grapes. A 1 cup serving of whole strawberries provides 46 calories, 220 mg potassium, 84.7 mg vitamin C, 35 mcg folate and 2.9 g fiber. A 1-cup serving of blueberries provides 84 calories, 114 mg potassium, 14.4 mg vitamin C, 9 mcg folate and 3.6 g fiber.
Citrus Fruit
Citrus fruits contain a thick outer rind and thin internal membranes that separate the flesh into segments. Fruits in this category include oranges, grapefruits, tangerines, lemons, limes and kumquats. A 3 ¼ inch orange has 86 calories, 4.4 g fiber, 333 mg potassium, 55 mcg folate and 97.9 mg vitamin C.
Core Fruit
Core fruits have a seed-containing core surrounded by flesh. Core fruits include many varieties of apples and pears. A 3 ¼ inch apple has 104 calories, 2.8g fiber, 194 mg potassium, 8.6 mg vitamin C but 0 mg folate. A 3 ¼ inch pear has 103 calories, 5.5 g fiber, 212 mg potassium, 7.5 mg vitamin C and 12 mcg folate.
Melon Fruit
Melons are large fruits with thick skins and many seeds. Melons include cantaloupe, casaba, honeydew, and watermelon. A 1-cup cubed cantaloupe serving provides 54 calories, 427 mg potassium, 26 mg vitamin C, 58.7 mcg folate and 1.4 g fiber.
Pit Fruit
With pit fruits, the fruit surrounds a hard stone, or pit, which contains a seed. Pit fruits include cherries, apricots, nectarines, peaches and plums. A 2 ¾ inch peach provides 68 calories, 332 mg potassium, 11.6 mg vitamin C, 7 mcg folate and 2.6 mg fiber.
Tropical Fruit
Tropical fruits are those grown in warmer climates, but not necessarily tropical climates. Tropical fruits include avocados, coconut, bananas, figs, dates, guavas, mangoes, papayas, pineapples, pomegranates, and kiwi. A 1 cup serving of mango provides 99 calories, 277 mg potassium, 60 mg vitamin C, 71 mcg folate and 2.6 g fiber. Two kiwi fruits provide 84 calories, 431 mg potassium, 128 mg vitamin C, 34 mcg folate and 4.1 g fiber. A 1 cup serving of pomegranate provides 72 calories, 205 mg potassium, 8.9 mg vitamin C, 33 mcg folate and 3.5 g fiber.
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