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Healthy Fruit Salad⏱ 15 min total
Recipes

Healthy Fruit Salad

Per 1 serving · 282 g · 5 ingredients

Calories
144
7%
of a 2,000 cal day
  • Protein
    1.7g
    4% of calories
  • Carbs
    37g
    92% of calories
  • Fat
    0.6g
    3% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Healthy Fruit Salad (282 g) has 144 calories, with 1.7 g of protein, 37 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (92% of calories). It is high in Vitamin C (44% DV), copper (25% DV) and manganese (20% DV).

Per 100 g
51cal
very low energy density
Protein per 100 cal
1.2g
Net carbs
33g
carbs minus fiber
Fiber
3.6g
30 g sugar

High in

20%+ of the daily value

  • Vitamin C44%
  • Copper25%
  • Manganese20%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Vitamin K11%
  • Vitamin B613%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 min
  1. 1

    Wash and dry all fruit. Core the apples and pit the peaches and plums, then cut into bite-size pieces and place in a large bowl with the grapes.

  2. 2

    Pour the pineapple juice over the fruit and toss immediately to coat, which helps prevent browning.

  3. 3

    Cover and refrigerate. For best quality, serve within 3–4 days, stirring before serving to redistribute juices.

Vitamins & minerals

Amounts for 1 serving (282 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A21 μg
2%
Vitamin C40 mg
44%
Vitamin D0 μg
0%
Vitamin E1 mg
5%
Vitamin K13 μg
11%
Thiamine0.1 mg
7%
Riboflavin (B2)0.1 mg
6%
Niacin1 mg
6%
Vitamin B60.2 mg
13%
Folate (B9)19 μg
5%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
5%
Choline12 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium23 mg
2%
Iron1 mg
9%
Potassium437 mg
9%
Magnesium23 mg
6%
Phosphorus42 mg
6%
Zinc0.3 mg
3%
Copper0.2 mg
25%
Manganese0.5 mg
20%
Selenium0.2 μg
0%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1 μg—
Arginine0.1 g—
Aspartic acid1 g—
Beta carotene222 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride13 μg—
Fructose12 g—
Galactose0.1 g—
Glucose11 g—
Glutamic acid0.1 g—
Glycine0 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0 g—
Lactose0 g—
Leucine0 g—
Lycopene0 μg—
Lysine0 g—
Maltose0.1 g—
Methionine0 g—
Monounsaturated fats0.1 g—
Phenylalanine0 g—
Polyunsaturated fats0.2 g—
Proline0 g—
Retinol0 μg—
Serine0 g—
Starch0 g—
Sucrose6 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 144 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 27min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Healthy Fruit Salad?

One serving of Healthy Fruit Salad (1 serving) has 144 calories, which works out to 51 calories per 100 g. That is about 7.2% of a 2,000-calorie day.

Is Healthy Fruit Salad high in protein?

Not especially. It has 1.7 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Healthy Fruit Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 92% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Healthy Fruit Salad?

2.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Healthy Fruit Salad?

30 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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