Fruits
Nutrition facts and reference pages for common fruits.
All Fruits
Banana
Nutrition facts, calories, potassium, and how to include it in your diet.
Apple
Crunchy fruit providing fibre and polyphenol antioxidants.
Orange
Citrus fruit exceptionally high in vitamin C and folate.
Avocado
Creamy fruit rich in monounsaturated fat, fibre, and potassium.
Strawberry
Berry exceptionally high in vitamin C and antioxidants.
Blueberry
Small berry rich in anthocyanin antioxidants and vitamin K.
Watermelon
Hydrating fruit providing lycopene and vitamin C.
Mango
Tropical fruit rich in vitamin A, vitamin C, and folate.
Kiwi
Small fruit exceptionally high in vitamin C, vitamin K, and fibre.
Why Fruits Matter
Fruits provide fibre, vitamins, minerals, and antioxidant compounds that support overall health. Most national dietary guidelines recommend 2–4 servings of fruit per day depending on age, sex, and activity level.
What Counts as a Serving?
- 1 medium fruit (e.g., banana, apple, orange)
- 1 cup of chopped fruit or berries
- 1/2 cup of dried fruit
- 1 cup (240 ml) of 100% fruit juice (limit these)
Whole Fruit vs. Juice
Whole fruit is almost always the better choice: it contains fibre, which slows sugar absorption and helps you feel full. Juice strips the fibre, so the same amount of sugar hits your bloodstream faster. If you drink juice, keep it to 1 small glass a day and prefer whole fruit most of the time.
Frequently Asked Questions
Do fruits have too much sugar?
Whole fruits contain natural sugar along with fibre, water, and micronutrients. For most people, the benefits outweigh concerns. If you have diabetes, ask your dietitian about portions.
Should I avoid fruit at night?
No. The idea that fruit at night causes weight gain is a myth. Total daily intake matters far more than timing.