In general, 1 serving (15 grams carbohydrate) of Fruit is:

• 1 small fresh fruit= tennis ball size= 4oz.
• 1/2 cup of unsweetened canned or fresh fruit
• 1/4 cup of dried fruit

A
Apple, unpeeled, small: 1 (4oz.)
Applesauce: ½ cup
Apricots, fresh: 4 whole (5 ½ oz.)
Apricots, dried: 8 halves

B
Banana, small: 1 (4 oz.)
Blackberries: ¾ cup
Blueberries: ¾ cup

C
Cantaloupe, small: 1/3 melon (11 oz.) or 1 cup cubes
Cherries, sweet, fresh: 12 (3 oz.)

D
Dates: 3

F
Figs, fresh: 1 ½ large or 2 medium (3 ½ oz.)

G
Grapefruit, large: ½ (11 oz.)
Grapes: 10 large or 17 small

H
Honeydew melon: 1 slice (10 oz.) or 1 cup cubes

K
Kiwi: 1 (3 ½ oz.)

M
Mandarin oranges, canned: ¾ cup
Mango, small: ½ fruit (5 ½ oz) or ½ cup

N
Nectarine, small: 1 (5 oz.)

O
Orange, small: 1 (6 ½ oz.)

P
Papaya: ½ fruit (8 oz.) or 1 cup cubes
Peach, medium, fresh: 1 (4 oz.)
Pear, Asian: 1 (2 ¼” high, 2 ½” across)
Pear, large, fresh: ½ (4 oz.)
Persimmon, Japanese: 1/2
Pineapple, fresh: ¾ cup
Plums, small: 2 (5 oz.)
Plums, dried (prunes): 3

R
Raisins: 2 Tbsp
Raspberries: 1 cup

S
Strawberries: 1 ¼ cup whole berries

T
Tangerines, small, 2 ½ inch: 2 (8 oz.)

W
Watermelon: 1 slice (13 ½ oz.) or 1 ¼ cup cubes

Return to Food Groups