HomeNutritionFood nutritionNutritional values of fruits

Nutritional values of fruits

By VItalHealthZone

2 December 2023

212

Apple (with skin)

1 medium – 138g (7cm dia) Glycemic index – 38
Calories: 72 Carbohydrate: 19.06g Protein: 0.36g Fat: 0.23g

Vitamin A – 75IU	Calcium – 8mg
Vitamin B1 (Thiamine) – 0.02mg	Iron – 0.17mg
Vitamin B2 (Riboflavin) – 0.04mg	Magnesium – 7mg
Vitamin (B3 Niacin) – 0.13mg	Phosphorus – 15mg
Vitamin B5 (Pantothenic acid) – 0.08mg	Potassium – 148mg
Vitamin B6 (Pyridoxine) – 0.06mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.06mg
Folate – 4mcg	Copper – 0.04mg
Vitamin C – 6.3mg	Manganese – 0.05mg
Vitamin D – 0IU	Fluoride – 4.6mcg
Vitamin E – 0.25mg	Selenium – 0mcg
Vitamin K – 3mcg

Apricot

1 medium (35g) Glycemic index – 57
Calories: 17 Carbohydrate: 3.89g Protein: 0.49g Fat: 0.14g

Vitamin A – 674U	Calcium – 5mg
Vitamin B1 (Thiamine) – 0.01mg	Iron – 0.14mg
Vitamin B2 (Riboflavin) – 0.01mg	Magnesium – 4mg
Vitamin (B3 Niacin) – 0.21mg	Phosphorus – 8mg
Vitamin B5 (Pantothenic acid) – 0.08mg	Potassium – 91mg
Vitamin B6 (Pyridoxine) – 0.02mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.07mg
Folate – 3mcg	Copper – 0.03mg
Vitamin C – 3.5mg	Manganese – 0.03mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.31mg	Selenium – 0mcg
Vitamin K – 1.2mcg

Avocado

1/4 medium (50g) Glycemic index – 5
Calories: 80 Carbohydrate: 4.26g Protein: 1g Fat: 7.33g

Vitamin A – 73IU	Calcium – 6mg
Vitamin B1 (Thiamine) – 0.03mg	Iron – 0.28mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 14mg
Vitamin (B3 Niacin) – 0.87mg	Phosphorus – 26mg
Vitamin B5 (Pantothenic acid) – 0.69mg	Potassium – 242mg
Vitamin B6 (Pyridoxine) – 0.13mg	Sodium – 4mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.32mg
Folate – 40mcg	Copper – 0.01mg
Vitamin C – 5mg	Manganese – 0.07mg
Vitamin D – 0IU	Fluoride – 3.5mcg
Vitamin E – 1.03mg	Selenium – 0.2mcg
Vitamin K – 10.5mcg

Banana

1 medium – 118g (18cm long) Glycemic index – 51
Calories: 105 Carbohydrate: 26.95g Protein: 1.29g Fat: 0.39g

Vitamin A – 76IU	Calcium – 6mg
Vitamin B1 (Thiamine) – 0.04mg	Iron – 0.31mg
Vitamin B2 (Riboflavin) – 0.09mg	Magnesium – 32mg
Vitamin (B3 Niacin) – 0.79mg	Phosphorus – 26mg
Vitamin B5 (Pantothenic acid) – 0.39mg	Potassium – 422mg
Vitamin B6 (Pyridoxine) – 0.43mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.18mg
Folate – 24mcg	Copper – 0.01mg
Vitamin C – 10.3mg	Manganese – 0.32mg
Vitamin D – 0IU	Fluoride – 2.6mcg
Vitamin E – 0.12mg	Selenium – 1.2mcg
Vitamin K – 0.6mcg

Blueberries

1 cup (150g) Glycemic index – 21
Calories: 84 Carbohydrate: 21.45g Protein: 1.1g Fat: 0.49g

Vitamin A – 80IU	Calcium – 9mg
Vitamin B1 (Thiamine) – 0.06mg	Iron – 0.41mg
Vitamin B2 (Riboflavin) – 0.06mg	Magnesium – 9mg
Vitamin (B3 Niacin) – 0.62mg	Phosphorus – 18mg
Vitamin B5 (Pantothenic acid) – 0.18mg	Potassium – 114mg
Vitamin B6 (Pyridoxine) – 0.08mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.24mg
Folate – 9mcg	Copper – 0.8mg
Vitamin C – 14.4mg	Manganese – 0.50mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.84mg	Selenium – 0.1mcg
Vitamin K – 28.6mcg

Cherries

1 cup – whole (120g) Glycemic index – 22
Calories: 74 Carbohydrate: 18.73g Protein: 1.24g Fat: 0.23g

Vitamin A – 75IU	Calcium – 15mg
Vitamin B1 (Thiamine) – 0.03mg	Iron – 0.42mg
Vitamin B2 (Riboflavin) – 0.04mg	Magnesium – 13mg
Vitamin (B3 Niacin) – 0.18mg	Phosphorus – 25mg
Vitamin B5 (Pantothenic acid) – 0.23mg	Potassium – 260mg
Vitamin B6 (Pyridoxine) – 0.06mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.08mg
Folate – 5mcg	Copper – 0.07mg
Vitamin C – 8.2mg	Manganese – 0.08mg
Vitamin D – 0IU	Fluoride – 2.3mcg
Vitamin E – 0.08mg	Selenium – 0mcg
Vitamin K – 2.5mcg

Grapes – red or green

Raw grapes – 100g Glycemic index – 46
Calories: 69 Carbohydrate: 18.1g Protein: 0.72g Fat: 0.16g

Vitamin A – 66IU	Calcium – 10mg
Vitamin B1 (Thiamine) – 0.07mg	Iron – 0.36mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 7mg
Vitamin (B3 Niacin) – 0.19mg	Phosphorus – 20mg
Vitamin B5 (Pantothenic acid) – 0.05mg	Potassium – 191mg
Vitamin B6 (Pyridoxine) – 0.09mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.07mg
Folate – 2mcg	Copper – 0.13mg
Vitamin C – 10.8mg	Manganese – 0.07mg
Vitamin D – 0IU	Fluoride – 7.8mcg
Vitamin E – 0.19mg	Selenium – 0.1mcg
Vitamin K – 14.6mcg

Mango

1 medium (200g) Glycemic index – 51
Calories: 135 Carbohydrate: 35.19g Protein: 1.06g Fat: 0.56g

Vitamin A – 79IU	Calcium – 21mg
Vitamin B1 (Thiamine) – 0.12mg	Iron – 0.27mg
Vitamin B2 (Riboflavin) – 0.12mg	Magnesium – 19mg
Vitamin (B3 Niacin) – 1.21mg	Phosphorus – 23mg
Vitamin B5 (Pantothenic acid) – 0.33mg	Potassium – 323mg
Vitamin B6 (Pyridoxine) – 0.28mg	Sodium – 4mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.08mg
Folate – 29mcg	Copper – 0.23mg
Vitamin C – 57.3mg	Manganese – 0.06mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 2.32mg	Selenium – 1.26mcg
Vitamin K – 8.7mcg

Nectarine

1 medium – 140g (6cm dia) Glycemic index – 42
Calories: 62 Carbohydrate: 14.98g Protein: 0.45g Fat: 1.51g

Vitamin A – 471IU	Calcium – 9mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.4mg
Vitamin B2 (Riboflavin) – 0.04mg	Magnesium – 13mg
Vitamin (B3 Niacin) – 1.6mg	Phosphorus – 37mg
Vitamin B5 (Pantothenic acid) – 0.26mg	Potassium – 285mg
Vitamin B6 (Pyridoxine) – 0.04mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.24mg
Folate – 7mcg	Copper – 0.12mg
Vitamin C – 7.7mg	Manganese – 0.08mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 1.09mg	Selenium – 0mcg
Vitamin K – 3.1mcg

Orange (navel)

1 medium – 140g (7.5cm dia) Glycemic index – 42
Calories: 69 Carbohydrate: 17.56g Protein: 1.27g Fat: 0.21g

Vitamin A – 346IU	Calcium – 60mg
Vitamin B1 (Thiamine) – 0.1mg	Iron – 0.18mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 15mg
Vitamin (B3 Niacin) – 0.6mg	Phosphorus – 32mg
Vitamin B5 (Pantothenic acid) – 0.37mg	Potassium – 232mg
Vitamin B6 (Pyridoxine) – 0.11mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.11mg
Folate – 48mcg	Copper – 0.06mg
Vitamin C – 82.7mg	Manganese – 0.04mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.21mg	Selenium – 0mcg
Vitamin K – 0mcg

Peach

1 medium – 150g (6.5cm dia) Glycemic index – 42
Calories: 58 Carbohydrate: 14.31g Protein: 1.36g Fat: 0.38g

Vitamin A – 489IU	Calcium – 9mg
Vitamin B1 (Thiamine) – 0.04mg	Iron – 0.38mg
Vitamin B2 (Riboflavin) – 0.05mg	Magnesium – 14mg
Vitamin (B3 Niacin) – 1.21mg	Phosphorus – 30mg
Vitamin B5 (Pantothenic acid) – 0.23mg	Potassium – 285mg
Vitamin B6 (Pyridoxine) – 0.04mg	Sodium – 0mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.26mg
Folate – 6mcg	Copper – 0.1mg
Vitamin C – 9.9mg	Manganese – 0.09mg
Vitamin D – 0IU	Fluoride – 6mcg
Vitamin E – 1.09mg	Selenium – 0.1mcg
Vitamin K – 3.9mcg

Pear

1 medium (180g) Glycemic index – 38
Calories: 103 Carbohydrate: 27.52g Protein: 0.68g Fat: 0.21g

Vitamin A – 41IU	Calcium – 16mg
Vitamin B1 (Thiamine) – 0.02mg	Iron – 0.30mg
Vitamin B2 (Riboflavin) – 0.05mg	Magnesium – 12mg
Vitamin (B3 Niacin) – 0.28mg	Phosphorus – 20mg
Vitamin B5 (Pantothenic acid) – 0.09mg	Potassium – 212mg
Vitamin B6 (Pyridoxine) – 0.05mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.18mg
Folate – 12mcg	Copper – 0.15mg
Vitamin C – 7.5mg	Manganese – 0.09mg
Vitamin D -0 IU	Fluoride – 3.9mcg
Vitamin E – 0.21mg	Selenium – 0.2mcg
Vitamin K – 8mcg

Pineapple

1 cup – diced (155g) Glycemic index – 59
Calories: 70 Carbohydrate: 18.32g Protein: 0.85g Fat: 0.2g

Vitamin A – 81IU	Calcium – 20mg
Vitamin B1 (Thiamine) – 0.12mg	Iron – 0.39mg
Vitamin B2 (Riboflavin) – 0.05mg	Magnesium – 19mg
Vitamin (B3 Niacin) – 0.73mg	Phosphorus – 14mg
Vitamin B5 (Pantothenic acid) – 0.3mg	Potassium – 194mg
Vitamin B6 (Pyridoxine) – 0.16mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.12mg
Folate – 17mcg	Copper – 0.13mg
Vitamin C – 26.2mg	Manganese – 2.47mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 0mcg
Vitamin K – 1.10mcg

Rockmelon (cantaloupe)

1 cup – diced (152g) Glycemic index – 65
Calories: 53 Carbohydrate: 12.73g Protein: 1.31g Fat: 0.3g

Vitamin A – 5276IU	Calcium – 14mg
Vitamin B1 (Thiamine) – 0.06mg	Iron – 0.33mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 19mg
Vitamin (B3 Niacin) – 1.15mg	Phosphorus – 23mg
Vitamin B5 (Pantothenic acid) – 0.16mg	Potassium – 417mg
Vitamin B6 (Pyridoxine) – 0.11mg	Sodium – 25mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.28mg
Folate – 33mcg	Copper – 0.06mg
Vitamin C – 57.3mg	Manganese – 0.06mg
Vitamin D – 0IU	Fluoride – 1.6mcg
Vitamin E – 0.08mg	Selenium – 0.6mcg
Vitamin K – 3.9mcg

Strawberries

1 cup – whole (144g) Glycemic index – 40
Calories: 46 Carbohydrate: 11.06g Protein: 0.96g Fat: 0.43g

Vitamin A – 17IU	Calcium – 23mg
Vitamin B1 (Thiamine) – 0.04mg	Iron – 0.59mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 19mg
Vitamin (B3 Niacin) – 0.56mg	Phosphorus – 35mg
Vitamin B5 (Pantothenic acid) – 0.18mg	Potassium – 220mg
Vitamin B6 (Pyridoxine) – 0.07mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.2mg
Folate – 35mcg	Copper – 0.07mg
Vitamin C – 84.7mg	Manganese – 0.56mg
Vitamin D – 0IU	Fluoride – 6.3mcg
Vitamin E – 0.42mg	Selenium – 0.6mcg
Vitamin K – 3.2mcg

Watermelon

1 cup – diced (152g) Glycemic index – 72
Calories: 46 Carbohydrate: 11.48g Protein: 0.93g Fat: 0.23g

Vitamin A – 865IU	Calcium – 11mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.36mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 15mg
Vitamin (B3 Niacin) – 0.27mg	Phosphorus – 17mg
Vitamin B5 (Pantothenic acid) – 0.34mg	Potassium – 170mg
Vitamin B6 (Pyridoxine) – 0.07mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.15mg
Folate – 5mcg	Copper – 0.06mg
Vitamin C – 12.3mg	Manganese – 0.06mg
Vitamin D – 0IU	Fluoride – 2.3mcg
Vitamin E – 0.08mg	Selenium – 0.6mcg
Vitamin K – 0.2mcg

Previous article

Nutritional values of shellfish and molluscs

Next article

Blocked sinuses are a chronic problem

VItalHealthZone

RELATED ARTICLES

LEAVE A REPLY Cancel reply

Most Popular

Recent Comments