Fruits and Juices
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These foods are notable for their contributions of vitamin A, vitamin C, potassium, fiber, and for their lack of fat and cholesterol.
1-Portion = 15g CHO, 85 cal
Fruits
Portion
Apple
1 each
Applesauce
1/2 cup
Banana
1/2 each
Blackberries and Blueberries
3/4 cup
Cantaloupe or Melon
1 cup
Cherries
12
Fig
2 each
Fruit Cocktail
1/2 cup
Grapefruit
1/2 each
Grapes
15 each
Kiwi
1 each
Mandarin Orange
3/4 cup
Nectarine
1 each
Orange
1 each
Papaya
1 cup
Peach
1 whole
Pear
1 small
Persimmon
2 each
Pineapple
1/2 cup
Plum
2 each
Raspberries
1 cup
Strawberries
1.5 cups
Tangerine
2 each
Watermelon
1.5 cups
Dried Fruits
Portion
Apple rings
4 rings
Apricot
7 halves
Date
3 each
Fog
2 each
Prune
3 each
Raisins
2 tbs.
Fruit Juices
Portion
All juices
1/2 cup
Cranberry Juice Cocktail
1/3 cup
Grape
1/3 cup
Prune
1/3 cup
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