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Fruit Salad

Fruit Salad

Everyday

Fruit salad is a versatile dish combining fresh, raw fruits such as berries, melons, and citrus that are chopped and mixed for immediate consumption. Its nutrient density varies by ingredients but typically provides a rich source of vitamins C and A, dietary fiber, and natural sugars from whole fruit sources. Often served chilled as a snack, dessert, or side dish, it requires no cooking and adapts to dietary preferences like vegan, gluten-free, or low-calorie plans depending on ingredient selection.

Macro Impact

A 1 cup serving contains 80 calories, 1g protein, 20g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 80 calories?
Walking3.5 mph, moderate pace
18 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories80
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate20g
7%
Dietary Fiber3g
9%
Total Sugars15g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium15mg
1%
Iron0.3mg
2%
Potassium306mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
20 / 275 g
7%
Fiber
3 / 28 g
9%
Sugars
15 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
2%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
5%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
30 / 400 mcg
8%
Vitamin A
30 / 800 mcg
4%
Vitamin C
45 / 83 mg
55%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
15 / 1k mg
2%
Copper
0 / 1 mg
17%
Iron
0 / 13 mg
2%
Magnesium
15 / 370 mg
4%
Manganese
0 / 2 mg
7%
Phosphorous
23 / 700 mg
3%
Potassium
306 / 3k mg
10%
Selenium
1 / 55 mcg
1%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
131 g
Caffeine
0 mg
Choline
11 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids. USDA Standard Reference, Legacy. Food ID 167764.
  2. 2.Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids. USDA Standard Reference, Legacy. Food ID 174669.
  3. 3.Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids. USDA Standard Reference, Legacy. Food ID 174671.
  4. 4.Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids. USDA Standard Reference, Legacy. Food ID 174672.
  5. 5.Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid. Canadian Nutrient File. Food ID 1557.
  6. 6.Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid. Canadian Nutrient File. Food ID 1558.
  7. 7.Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid. Canadian Nutrient File. Food ID 1559.
  8. 8.Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid. Canadian Nutrient File. Food ID 1690.
  9. 9.Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid. Canadian Nutrient File. Food ID 1713.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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