When it comes to mixed fruit, the combinations are endless. Most fruits in their natural, fresh form are low in calories and high in fiber, but certain preparation methods can greatly alter the nutritional value.
Types
Mixed fruit can be prepared in a variety of ways, such as fresh, frozen, canned or dried. Fresh and frozen mixed fruits tend to retain the most nutrients, such as fiber and vitamins, without adding extra sugar and calories. Be cautious of which frozen fruits you buy; some contain added sugar. Canned and dried fruits can also be healthy options if the appropriate varieties are selected. Choose canned mixed fruit packed in fruit juice or light syrup for the lowest calories, according to the American Dietetic Association. Dried mixed fruits can come in both sweetened and unsweetened versions, so check the nutrition facts label before buying.
Nutrient Breakdown
A half-cup serving of fresh or frozen unsweetened mixed fruit provides about 60 calories, 0 g fat, 16 g carbohydrate and 2 g fiber. One half-cup of canned mixed fruit in heavy syrup contains about 91 calories, 0 gm fat, 24 gm carbohydrates and 1 gm fiber. One half-cup serving of canned mixed fruit in light syrup or juice provides 64 calories, 0 gm fat, 14 gm carbohydrates and 1 gm fiber. A half-cup of dried fruit contains about 170 calories, 0 gm fat, 40 gm carbohydrates and 5 gm fiber, but the USDA considers a serving of dried fruit to be a quarter of a cup.
Considerations
Fresh fruit can sometimes be expensive when out of season. Consider buying frozen fruits during their off-season to save money and retain the same nutritional value. Buying organic fruit is another option when preparing mixed fruit. While organic fruits may have some health benefits, the nutrition information should remain the same in regard to calories, fat, carbohydrates and fiber.
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