Exchange lists are an easy way to count carbohydrates and calories. Categorized by a 15-gram carbohydrate portion, any fruit can be exchanged for another fruit serving in the same list. Every fruit serving has 60 calories because the portion size is adjusted accordingly. Dried fruits, for example, are a more concentrated source of calories so the portion is much smaller compared to their fresh counterpart.
Whole and Fresh Fruit Exchange
It is important to accurately estimate the size of a whole fruit when using the exchange lists to calculate carbohydrate and calorie intake. There can be a huge calorie difference between a small apple or banana and a large one. Some lists, such as the one from the University of Arkansas Cooperative Extension Service, provide measurement in inches to help gauge serving sizes. The Mayo Clinic fruit exchange list gives weight in ounces for most fruits. For many fruits the serving size is one piece: one apple, one banana, one orange or one peach. The American Diabetes Association gives ¾-1 cup as a serving size for most berries and melons. Small fruits, like cherries and grapes, are counted out for 12 and 17, respectively, as a serving.
Canned Fruit Exchange
Fruits should be purchased packed in their own juice or with no sugar added. When heavy syrup is combined with the fruit a significant number of carbohydrate grams and additional calories are added. A serving of most canned fruit is ½-cup. This includes applesauce, apricots, canned cherries, fruit cocktail, pineapple, peaches and pears. The Mayo Clinic fruit exchange lists grapefruit and mandarin orange servings as ¾ cup.
Dried Fruit Exchange
Caution must be exercised to restrict portions of dried fruit because of the high calorie content by weight. Compared to fresh fruit, dried fruits are more concentrated in carbohydrates and calories because of the fluid extraction. This makes whole fruits more filling and means it is easier to eat more dried fruit at one sitting. The benefit of dried fruits is their relatively high fiber content compared to an equal weight of the identical fresh fruit. Examples of a dried fruit exchange include 3 prunes, 2 tablespoons of raisins, 4 apple rings or 8 apricot halves.
Fruit Juices Exchange
Dietitians recommend choosing the whole fruit over a fruit juice whenever possible. Whole fruits are more filling and provide more fiber, while the liquid form makes it easy to consume calories quickly and easily without stopping to chew. Most serving sizes are ½-cup such as grapefruit juice, orange juice, apple juice and pineapple juice. Some are sweeter and contain more sugar so the serving size is reduced accordingly. For the juice of grapes and prunes, fruit blends or cranberry juice cocktail, the exchange list calls for 1/3 cup.
