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

✔ = 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 for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Nutrition needs vary based on individual health conditions, medications, and dietary requirements. Older adults, especially those with diabetes, kidney disease, or other chronic conditions, should consult their physician, registered dietitian, or healthcare provider before making dietary changes.

Sources:

• https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/raw-fruits-poster-text-version-accessible-version