Carbohydrates, or carbs, are an important component of a healthy diet. They provide energy for physical activity, muscle growth and proper organ and cognitive functions. The USDA recommends that 45 to 65 percent of your daily calories come from carbs, or 225g to 325g for a 2,000-calorie diet. The best carbs for you are complex carbs, which are found in whole grains, vegetables and fruit. The average adult should eat two to four servings of fruit each day.
Spring Fruits
Mango is a tropical fruit that has a high carb content, providing 35g for a whole fruit or 28g for 1 cup of the fruit, diced. Pineapple is often eaten fresh or canned and has 19g in 1 cup. Dried pineapple, however, has 34g of carbs in a 1/3 cup. When measuring out portions of dried fruit, keep in mind the increased carb content. Strawberries are also available in the spring and summer months and contain 19g for 1 cup sliced.
Summer Fruits
Many varieties of fruit are available in the summer, including berries. Blackberries and raspberries both contain 14g of carbs, while blueberries have a higher carb count of 21g for 1 cup. Ten cherries or 1 cup of diced watermelon both have 11g of carbs. Stone fruits, such as peaches, nectarines and plums, have a slightly lower carb count due to their smaller size. A small nectarine has 13g, a small peach has 9g and a plum has 7g. Dried plums, known as prunes, have 35g for ½ cup.
Winter Fruits
Although the variety of fruits might not be as plentiful in winter as in summer months, many fruits are in season in the winter, such as citrus fruits. One medium orange contains 11g of carbs and one medium tangerine has 15g. A grapefruit contains a different carb count depending on its color. Half of a white grapefruit has 9g, while pink or red have 13g. Kiwis, which are often grown in New Zealand but also grown in the winter months in California, provide 14g of carbs for one large fruit. Pears have a relatively high carb count of 26g for a medium fruit. Bananas, which are available all year, also have a higher carb count of 26g for a 7-inch portion.
Fall Fruits
Apples are often associated with the change in season and the coming of fall. There are a variety of apples available but most contain a similar carb content of 19g for a medium fruit. Other fall fruits include cranberries, which have 12g for 1 cup, and grapes, which have a higher content of 29g. Figs, which are high in fiber, contain 18g of carbs for 3 whole pieces or 35g for 1/2 cup of the dried fruit.
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