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| Fresh fruit provides lots of nutrients with fewer calories than many foods, usually no fat, and great taste.
Try adding berries to your salads or apples to your chicken recipes.
For fresh fruit ideas, visit our recipe section and browse around. Who knows... you might be making grape chicken tonight... |
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Fruit Item
|
Type and Amount
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Calories
|
Fat (grams)
|
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| apples |
1 cup peeled |
65 |
0 |
|
1 medium, whole |
80 |
0 |
| applesauce |
1 cup, unsweetened |
105 |
0 |
| apricots |
1 cup, heavy syrup |
215 |
0 |
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1 cup, canned, in juice |
120 |
0 |
|
1 cup, dried |
210 |
0 |
|
3, whole |
50 |
0 |
| avocados |
1 whole |
320 |
30 |
| bananas |
1 medium |
105 |
0 |
| blackberries |
1 cup, raw |
75 |
0 |
| blueberries |
1 cup, frozen, sweetened |
185 |
0 |
|
1 cup, raw |
80 |
0 |
| cantalope |
1/2 medium |
90 |
0 |
| cherries |
1 cup, canned, in juice |
90 |
0 |
|
10 raw |
50 |
0 |
| coconut |
1 cup, dried, sweetened |
470 |
33 |
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1 cup, raw, shredded |
285 |
27 |
| cranberries |
fresh pack - 1/2 cup - Ocean Spray |
25 |
0 |
| cranberry-orange relish |
2 oz - Ocean Spray |
100 |
0 |
| cranberry sauce |
1 cup, canned |
420 |
0 |
| dates |
10 |
230 |
0 |
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1 cup, chopped |
490 |
0 |
| figs |
10 |
475 |
2 |
| fruit cocktail |
1 cup, heavy syrup |
185 |
0 |
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1 cup, in juice |
115 |
0 |
| grapefruit |
1 cup, heavy syrup |
150 |
0 |
|
1/2 |
40 |
0 |
| grapes |
10 |
35 |
0 |
| honeydew melon |
1/10 melon |
45 |
0 |
| kiwi |
1 whole |
45 |
0 |
| lemons |
1 whole |
15 |
0 |
| limes |
1 whole |
20 |
0 |
| mangos |
1 whole |
135 |
1 |
| nectarines |
1 whole |
65 |
0 |
| oranges |
1 whole |
60 |
0 |
| papayas |
1 cup |
65 |
0 |
| peaches |
1 whole |
35 |
0 |
|
1 cup, heavy syrup |
190 |
0 |
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1 cup, in juice |
110 |
0 |
| pears |
1 whole bartlett |
100 |
0 |
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1 whole bosc |
85 |
0 |
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1 whole d'anjou |
120 |
0 |
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1 cup, heavy syrup |
190 |
0 |
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1 cup, in juice |
125 |
0 |
| pineapple |
1 cup, raw, diced |
75 |
0 |
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1 slice, heavy syrup |
45 |
0 |
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1 slice, in juice |
35 |
0 |
| plums |
1 whole, medium |
25 |
0 |
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1 cup, heavy syrup |
230 |
0 |
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1 cup, in juice |
145 |
0 |
| prunes |
5 large, dried |
115 |
0 |
| pumpkin |
1 cup, canned |
85 |
1 |
| raisins |
1 cup |
435 |
0 |
| raspberries |
1 cup, raw |
60 |
0 |
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1 cup, frozen, sweetened |
255 |
0 |
| strawberries |
1 cup, raw |
45 |
0 |
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1 cup, frozen, sweetened |
245 |
0 |
| tangerines |
1 whole |
35 |
0 |
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1 cup, light syrup |
155 |
0 |
| tomatoes |
1 whole, raw |
25 |
0 |
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1 cup, canned, plain with juice |
50 |
0 |
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paste, 1 cup |
220 |
0 |
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puree, 1 cup |
105 |
0 |
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sauce, 1 cup |
75 |
0 |
| tomatoes, cherry |
1 raw |
3.5 |
0 |
| tomatoes, Italian |
1 raw |
13 |
0 |
| watermelon |
1 cup, raw, diced |
50 |
0 |
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1 slice, raw, 1/16th melon |
155 |
0 |
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