Fruit Nutrition at a Glance
Fruits provide natural sweetness along with vitamins, fiber, and hydration. This chart shows common fruits, a typical serving size, and key nutrition highlights that matter most for older adults.
Tip: Fresh, frozen (no added sugar), and canned fruit packed in water or 100% juice all count.
Fruit Nutrition Table
|
Fruit |
Typical Serving |
Calories |
Fiber |
Natural Sugar |
Why It’s Helpful |
|
Apple |
1 medium |
~95 |
✔✔ |
Moderate |
Supports digestion and heart health |
|
Banana |
1 medium |
~105 |
✔✔ |
Moderate |
Helps with energy and muscle function |
|
Blueberries |
1 cup |
~85 |
✔✔ |
Low–Moderate |
Supports brain and memory health |
|
Strawberries |
1 cup |
~50 |
✔✔ |
Low |
High in vitamin C, good for immunity |
|
Grapes |
1 cup |
~100 |
✔ |
Moderate |
Easy to eat, good hydration |
|
Orange |
1 medium |
~60 |
✔✔ |
Moderate |
Supports immune and skin health |
|
Peach |
1 medium |
~60 |
✔ |
Moderate |
Gentle on digestion |
|
Pear |
1 medium |
~100 |
✔✔✔ |
Moderate |
Very high in fiber |
|
Pineapple |
1 cup |
~80 |
✔ |
Moderate |
Aids digestion |
|
Watermelon |
1 cup |
~45 |
✔ |
Low |
Hydrating and refreshing |
|
Cantaloupe |
1 cup |
~60 |
✔ |
Low |
Supports eye health |
|
Kiwi |
1 medium |
~45 |
✔✔ |
Low |
High in vitamin C and fiber |
|
Cherries |
1 cup |
~95 |
✔ |
Moderate |
May help with inflammation |
|
Raisins |
¼ cup |
~120 |
✔ |
High |
Small portion recommended |
✔ = Low ✔✔ = Moderate ✔✔✔ = High
Helpful Notes
- Fiber helps with digestion, blood sugar control, and heart health
- Natural sugar in fruit is different from added sugar, but portions still matter
- Softer fruits (bananas, berries, canned fruit in water) are easier to chew
- Pair fruit with protein (yogurt, nuts, cottage cheese) to stay full longer
Portion Tips
- 1 medium fruit ≈ the size of a tennis ball
- 1 cup = about a fist-sized portion
- Dried fruit is concentrated — enjoy smaller portions
When to Use Extra Caution
- If you have diabetes, monitor portions and spread fruit throughout the day
- If you have kidney disease, some fruits may need to be limited
- If chewing is difficult, choose soft, cooked, or canned options
⚠️ Medical Disclaimer
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.