Calories in Fruit Salad
Article Written By Sky Taylor, Diet Bites
Tips for Keeping Kcals Minimal
The amount of calories (energy or kcals) in fruit salad depends upon the varieties that are used to create the recipe.
When fruits closest to their natural state are used, the energy content is at its lowest.
Using fruits that are lowest in kcals will keep the total values minimal without sacrificing nutrition.
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That's the wonderful thing about super foods in the Fruit Food Group - all are very high in nutritional values.
Canned fruit salad packed in heavy syrup is mined with calories.
Fruits that are highest in caloric content are dried varieties and can increase kcals significantly so they should be used in minimal amounts.
Two Recipe Comparisons Involving 1 Cup Mixes of the Following Fruits
#1: Whole strawberries, cantaloupe, watermelon, and honeydew melon. Total kcals equal 200.
#2: Blueberries, blackberries, sliced banana and mango. Total kcals equal 400.
The first recipe contains less than half the values of the second simply because lower calorie fruits were utilized.
Homemade Fruit Salad Calories
A few common specimens used include in homemade versions include:
Golden or dark raisins which contains 219 calories per 1/2 cup.
Oranges contain 62 kcals per medium size; a medium peach contains 37. One cup of fresh whole strawberries contains 45 while a medium kiwi contains 46 and 1 cup of grapes contains 58.
One medium banana contains 105 and 1/2 a medium mango contains 67. Add one medium apple for 81 calories and the total in our fruit salad reaches 720 and serves 8-10 people for about 72 kcals per serving.
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A little grated coconut, a few sweet cherries, a bit of pineapple tidbits and a Tablespoon of dark or light brown sugar will add richness to this naturally sweet fruit salad.
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Fruit |
Amount |
KCals |
|
Raisins-Golden |
1/2 cup |
219 |
|
Orange |
1 medium |
62 |
|
Peach |
1 medium |
37 |
|
Strawberries |
1 cup |
45 |
|
Kiwi |
1 medium |
46 |
|
Grapes |
1 cup |
58 |
|
Banana |
1 medium |
105 |
|
Mango |
1/2 medium |
67 |
|
Apple |
1 medium |
81 |
|
Total |
720 |
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All the fruits incorporated into our tasty fruit salad are fresh - except the dried golden raisins.
Tropical Fruit Salad Calories
One cup prepared with pineapple, papaya, banana and guava contains 221 calories and 0.26 total fat grams.
When the fruit is packed in its natural fruit juice the caloric content is almost slashed in half.
McDonald's Fruit & Walnut Salad
312 calories, 13.33 grams of total fat, almost 44 carbohydrate grams, 172 mg of calcium, and almost 2 grams of saturated fat.
Our homemade recipe for fruit salad makes a far-healthier choice and contains significantly fewer kcals per serving.
Importance of Fruit Within the American Food Pyramid
The base - or foundation of the pyramid consists of the Grain Group but guess which group holds the number 2 rank?
That's right - the healthy Fruit Group. You'll need to enjoy a minimal of three servings to reach your recommend amount, no matter what size you are currently at.
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