Substitution List Topic: Fruit

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Fruit Category

All fruits are "good" fruits, and the amount in your menu depends on the calories for weight loss or maintenance. Serving size counts: Each serving of fruit has approximately 60 calories and 15 grams of carbohydrate.

  • 1 small (4-5 oz.) piece of fruit such as apple, orange, peach or pear
  • 1 cup cubed melon (for example: cantaloupe, mango)
  • 1 cup berries (blueberries, blackberries, sliced strawberries, etc)
  • 1/2 medium banana
  • 17 small grapes
  • 12 (3 oz.) sweet fresh cherries
  • 1/2 large grapefruit
  • 4 ounces fruit juice, fresh, from concentrate, or frozen from concentrate: no sugar added
  • 1/2 cup canned fruit canned in juice or water, not syrup
  • 1 kiwi fruit
  • 2 Tbsp. raisins, 4 dried prunes or 5 dried apple rings
  • 4 apricot halves