**The nutrition facts below were taken directly from the website of the United States Department of Agriculture. Percentages are based off a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.**
APPLE
APRICOT
Serving: 1 medium apple (182g)
Calories: 95
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 195mg
Total Carbohydrates: 25g
Fiber: 4.4g
Sugar: 19g
Protein: 0.5g
Vitamin A: 1%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 14%
Vitamin D: 0%
Calcium: 1%
Iron: 1%
Magnesium: 2%
Serving: 1 medium apricot (35g)
Calories: 17
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 91mg
Total Carbohydrates: 3.9g
Fiber: 0.7g
Sugar: 3.2g
Protein: 0.5g
Vitamin A: 13%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 5%
Vitamin D: 0%
Calcium: 0%
Iron: 0%
Magnesium: 1%
AVOCADO
BANANA
Serving: 1 cup sliced (146g)
Calories: 234
Total Fat: 21g
Cholesterol: 0mg
Sodium: 10mg
Potassium: 708mg
Total Carbohydrates: 12g
Fiber: 10g
Sugar: 1g
Protein: 2.9g
Vitamin A: 4%
Vitamin B6: 20%
Vitamin B12: 0%
Vitamin C: 24%
Vitamin D: 0%
Calcium: 1%
Iron:4%
Magnesium: 10%
Serving: 1 medium banana (18g)
Calories: 105
Total Fat: 0.4g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 422g
Total Carbohydrates: 27g
Fiber: 3.1g
Sugar: 14g
Protein: 1.3g
Vitamin A: 1%
Vitamin B6: 20%
Vitamin B12: 0%
Vitamin C: 17%
Vitamin D: 0%
Calcium: 0%
Iron: 1%
Magnesium: 8%
BLUEBERRY
CANTELOUPE
Serving: 1 cup (148g)
Calories: 85
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 114mg
Total Carbohydrates: 21g
Fiber: 3.6g
Sugar: 15g
Protein: 1.1g
Vitamin A: 1%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 24%
Vitamin D: 0%
Calcium: 0%
Iron: 2%
Magnesium: 2%
Serving: 1 medium size (552g)
Calories: 186
Total Fat: 1g
Cholesterol: 0mg
Sodium: 88mg
Potassium: 1,474mg
Total Carbohydrates: 45g
Fiber: 5g
Sugar: 43g
Protein: 4.6g
Vitamin A: 373%
Vitamin B6: 20%
Vitamin B12: 0%
Vitamin C: 337%
Vitamin D: 0%
Calcium: 5%
Iron: 6%
Magnesium: 16%
CHERRY
CLEMENTINE
Serving: 1 cup (155g)
Calories: 77
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 5mg
Potassium: 268mg
Total Carbohydrates: 19g
Fiber: 2.5g
Sugar: 13g
Protein: 1.6g
Vitamin A: 39%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 25%
Vitamin D: 0%
Calcium: 2%
Iron: 2%
Magnesium: 3%
Serving: 74g
Calories: 35
Total Fat: 0.1g
Cholesterol: -
Sodium: 1mg
Potassium: 131mg
Total Carbohydrates: 9g
Fiber: 1.3g
Sugar: 7g
Protein: 0.6g
Vitamin A: 0%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 60%
Vitamin D: 0%
Calcium: 2%
Iron: 0%
Magnesium: 1%
COCONUT
CRANBERRY
Serving: 1 medium size (397g)
Calories: 1,405
Total Fat: 133g
Cholesterol: 0mg
Sodium: 79mg
Potassium: 1,413mg
Total Carbohydrates: 60g
Fiber: 36g
Sugar: 25g
Protein: 13g
Vitamin A: 0%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 21%
Vitamin D: 0%
Calcium: 5%
Iron: 53%
Magnesium: 31%
Serving: 1 cup (100g)
Calories: 46
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 85mg
Total Carbohydrates: 12g
Fiber: 4.6g
Sugar: 4g
Protein: 0.4g
Vitamin A: 1%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 22%
Vitamin D: 0%
Calcium: 0%
Iron: 1%
Magnesium: 1%
DATE
FIG
Serving: 1 cup chopped (147g)
Calories: 414
Total Fat: 0.6g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 964mg
Total Carbohydrates: 110g
Fiber: 12g
Sugar: 93g
Protein: 3.6g
Vitamin A: 0%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 1%
Vitamin D: 0%
Calcium: 5%
Iron: 8%
Magnesium: 15%
Serving: 100g
Calories: 107
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 97mg
Total Carbohydrates: 28g
Fiber: 3g
Sugar: 16g
Protein: 0.5g
Vitamin A: 0%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 1%
Vitamin D: 0%
Calcium: 2%
Iron: 1%
Magnesium: 2%
GRAPEFRUIT
GRAPE
Serving: 1/2 fruit (123g)
Calories: 52
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 166mg
Total Carbohydrates: 13g
Fiber: 2g
Sugar: 8g
Protein: 1g
Vitamin A: 28%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 64%
Vitamin D: 0%
Calcium: 2%
Iron: 0%
Magnesium: 2%
Serving: 1 cup (92g)
Calories: 62
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 176g
Total Carbohydrates: 16g
Fiber: 0.8g
Sugar: 15g
Protein: 0.6g
Vitamin A: 1%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 6%
Vitamin D: 0%
Calcium: 1%
Iron: 1%
Magnesium: 1%
JACKFRUIT
KIWI
Serving: 1 cup (151g)
Calories: 143
Total Fat: 1g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 676mg
Total Carbohydrates: 35g
Fiber: 2.3g
Sugar: 29g
Protein: 2.6g
Vitamin A: 3%
Vitamin B6: 25%
Vitamin B12: 0%
Vitamin C: 34%
Vitamin D: 0%
Calcium: 3%
Iron: 1%
Magnesium: 11%
Serving: 1 standard size (69g)
Calories: 42
Total Fat: 0.4g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 215mg
Total Carbohydrates: 10g
Fiber: 2.1g
Sugar: 6g
Protein: 0.8g
Vitamin A: 1%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 106%
Vitamin D: 0%
Calcium: 2%
Iron: 1%
Magnesium: 11%
LEMON
LIME
Serving: 1 standard lemon (58g)
Calories: 17
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 80mg
Total Carbohydrates: 5g
Fiber: 1.6g
Sugar: 1.5g
Protein: 0.6g
Vitamin A: 0%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 51%
Vitamin D: 0%
Calcium: 1%
Iron: 1%
Magnesium: 1%
Serving: 1 standard size (67g)
Calories: 20
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 68mg
Total Carbohydrates: 7g
Fiber: 1.9g
Sugar: 1.1g
Protein: 0.5g
Vitamin A: 0%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 32%
Vitamin D: 0%
Calcium: 2%
Iron: 2%
Magnesium: 1%
MANGO
NECTARINE
Serving: 1 standard size (336g)
Calories: 201
Total Fat: 1.3g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 564mg
Total Carbohydrates: 50g
Fiber: 5g
Sugar: 46g
Protein: 2.6g
Vitamin A: 72%
Vitamin B6: 20%
Vitamin B12: 0%
Vitamin C: 203%
Vitamin D: 0%
Calcium: 3%
Iron: 2%
Magnesium: 8%
Serving: 1 medium size (142g)
Calories: 63
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 285mg
Total Carbohydrates: 15g
Fiber: 2.4g
Sugar: 11g
Protein: 1.5g
Vitamin A: 9%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 12%
Vitamin D: 0%
Calcium: 0%
Iron: 2%
Magnesium: 3%
OLIVE
ORANGE
Serving: 1 standard size (3.2g)
Calories: 4
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 24mg
Potassium: 0mg
Total Carbohydrates: 0.2g
Fiber: 0.1g
Sugar: 0g
Protein: 0g
Vitamin A: 0%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 0%
Vitamin D: 0%
Calcium: 0%
Iron: 0%
Magnesium: 0%
Serving: 1 medium size (131g)
Calories: 62
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 237mg
Total Carbohydrates: 15g
Fiber: 3.1g
Sugar: 12g
Protein: 1.2g
Vitamin A: 5%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 116%
Vitamin D: 0%
Calcium: 5%
Iron: 0%
Magnesium: 3%
PAPAYA
PASSION FRUIT
Serving: 1 small size (157g)
Calories: 67
Total Fat: 0.4g
Cholesterol: 0mg
Sodium: 13mg
Potassium: 286mg
Total Carbohydrates: 17g
Fiber: 2.7g
Sugar: 12g
Protein: 0.7g
Vitamin A: 29%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 159%
Vitamin D: 0%
Calcium: 3%
Iron: 2%
Magnesium: 8%
Serving: 1 fruit w/o seeds (18g)
Calories: 17
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 5mg
Potassium: 63mg
Total Carbohydrates: 4.2g
Fiber: 1.9g
Sugar: 2g
Protein: 0.4g
Vitamin A: 4%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 9%
Vitamin D: 0%
Calcium: 0%
Iron: 1%
Magnesium: 1%
PEACH
PEAR
Serving: 1 medium size (150g)
Calories: 59
Total Fat: 0.4g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 285mg
Total Carbohydrates: 14g
Fiber: 2.3g
Sugar: 13g
Protein: 1.4g
Vitamin A: 9%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 16%
Vitamin D: 0%
Calcium: 0%
Iron: 2%
Magnesium: 3%
Serving: 1 medium size (178g)
Calories: 102
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 206mg
Total Carbohydrates: 27g
Fiber: 6g
Sugar: 17g
Protein: 0.6g
Vitamin A: 0%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 12%
Vitamin D: 0%
Calcium: 1%
Iron: 1%
Magnesium: 3%
PINEAPPLE
PLUM
Serving: 1 standard size (905g)
Calories: 452
Total Fat: 1.1g
Cholesterol: 0mg
Sodium: 9mg
Potassium: 986mg
Total Carbohydrates: 119g
Fiber: 13g
Sugar: 89g
Protein: 4.9g
Vitamin A: 10%
Vitamin B6: 50%
Vitamin B12: 0%
Vitamin C: 721%
Vitamin D: 0%
Calcium: 11%
Iron: 14%
Magnesium: 27%
Serving: 1 standard size (66g)
Calories: 30
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 0mg
Potassium: 104mg
Total Carbohydrates: 8g
Fiber: 0.9g
Sugar: 7g
Protein: 0.5g
Vitamin A: 4%
Vitamin B6: 0%
Vitamin B12: 0%
Vitamin C: 10%
Vitamin D: 0%
Calcium: 0%
Iron: 2%
Magnesium: 1%
POMEGRANATE
PRUNES
Serving: 1 four inch fruit (282g)
Calories: 233
Total Fat: 3.3g
Cholesterol: 0mg
Sodium: 8mg
Potassium: 665mg
Total Carbohydrates: 53g
Fiber: 11g
Sugar: 39g
Protein: 4.7g
Vitamin A: 0%
Vitamin B6: 10%
Vitamin B12: 0%
Vitamin C: 48%
Vitamin D: 0%
Calcium: 2%
Iron: 4%
Magnesium: 8%
Serving: 1 cup pitted (174g)
Calories: 418
Total Fat: 0.7g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 1,274mg
Total Carbohydrates: 111g
Fiber: 12g
Sugar: 66g
Protein: 3.8g
Vitamin A: 27%
Vitamin B6: 20%
Vitamin B12: 0%
Vitamin C: 1%
Vitamin D: 0%
Calcium: 7%
Iron: 8%
Magnesium: 17%
RASPBERRY
STRAWBERRY
Serving: 1 cup (123g)
Calories: 65
Total Fat: 0.8g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 186mg
Total Carbohydrates: 15g
Fiber: 8g
Sugar: 5g
Protein: 1.5g
Vitamin A: 0%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 53%
Vitamin D: 0%
Calcium: 3%
Iron: 4%
Magnesium: 6%
Serving: 1 cup sliced (166g)
Calories: 54
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 254mg
Total Carbohydrates: 13g
Fiber: 3.3g
Sugar: 8g
Protein: 1.1g
Vitamin A: 0%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 162%
Vitamin D: 0%
Calcium: 2%
Iron: 3%
Magnesium: 5%
TANGERINE
WATERMELON
Serving: 1 medium size (88g)
Calories: 47
Total Fat: 0.3g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 146mg
Total Carbohydrates: 12g
Fiber: 1.6g
Sugar: 9g
Protein: 0.7g
Vitamin A: 11%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 39%
Vitamin D: 0%
Calcium: 3%
Iron: 0%
Magnesium: 2%
Serving: 1 cup diced (152g)
Calories: 46
Total Fat: 0.2g
Cholesterol: 0mg
Sodium: 2mg
Potassium: 170mg
Total Carbohydrates: 11g
Fiber: 0.6g
Sugar: 9g
Protein: 0.9g
Vitamin A: 17%
Vitamin B6: 5%
Vitamin B12: 0%
Vitamin C: 20%
Vitamin D: 0%
Calcium: 1%
Iron: 2%
Magnesium: 3%