List Of Fruits & Their Nutritional Facts

Most Americans over the age of 4 do not get enough fruits in their diet, according to the U.S. Department of Agriculture. Increasing your daily fruit intake can lower your risk of developing certain diseases, such as heart disease and cancer, and can make it easier for you to maintain a healthy weight. Each individual fruit offers different health benefits; knowing nutritional information about some of these fruits may help you understand their importance in your diet.

Apricots

Fresh or dry, apricots make a healthy fruit choice. A 1-cup serving of fresh apricot halves contains 74 calories, 2 g of protein, 0.6 g of total fat, 17 g of carbohydrates, 3 g of fiber, 15.5 g of vitamin C, 2,985 IU of vitamin A, 1.38 mg of vitamin E and 401 mg of potassium. One cup of apricot halves meets 60 percent of your daily value for vitamin A. Vitamin A is a fat-soluble vitamin needed for eye and bone health. Apricots are also high in beta-carotene, a precursor of vitamin A that acts as an antioxidant, protecting your cells from damage that can lead to heart disease or cancer.

Kiwifruit

When someone suggests you increase your intake of vitamin C, you may automatically think oranges are your best source. But kiwifruit is also a good source. A 1-cup serving of sliced kiwifruit contains 110 calories, 2 g of protein, 1 g of total fat, 26 g of carbohydrates, 5.4 g of fiber, 167 mg of vitamin C, 45 mcg of folate, 157 IU of vitamin A, 2.63 mg of vitamin E, 61 mg of calcium and 562 mg of potassium. Vitamin C is a water-soluble vitamin needed for wound healing, immune health and growth and development. Vitamin C is also an important antioxidant.

Bananas

While not as nutrient-rich as some of the other fruits, bananas are a good source of potassium and fiber. One medium banana contains 105 calories, 1.3 g of protein, 0.4 g of total fat, 27 g of carbohydrates, 3.1 g of fiber, 422 mg of potassium, 10 mg of vitamin C, 24 mcg of folate and 76 IU of vitamin A. Potassium is an essential mineral necessary for fluid and electrolyte balance. The American Heart Association recommends you include more potassium-rich foods in your diet to help you better manager your blood pressure. Fiber in fruits slows digestion, which helps with appetite control and weight management.

Cantaloupe

Cantaloupes are a low-energy, nutrient-rich fruit, which means they contain high amounts of essential nutrients with very few calories. One cup of cantaloupe cubes contains 54 calories, 1.3 g of protein, 0.3 g of total fat, 13 g of carbohydrates, 1.4 g of fiber, 427 mg of potassium, 59 mg of vitamin C, 34 mcg of folate and 5,411 IU of vitamin A.