Exchange list: Fruits
One serving (exchange) of fruit usually contains 15 grams of carbohydrate, no protein or fat, and 60 calories. Fruits in the amounts listed below equal one exchange.
| Type | Food | Serving size |
|---|---|---|
| Fresh fruit | ||
| Apple, small (2 inches across) | 1 (4 ounces) | |
| Apricots | 4 (5 1/2 ounces) | |
| Banana, extra-small | 1 (4 ounces) | |
| Blackberries, blueberries | 3/4 cup | |
| Cantaloupe, honeydew, papaya, cubed | 1 cup (11 ounces) | |
| Cherries | 12 (3 ounces) | |
| Dates | 3 | |
| Figs, medium | 2 (3 1/2 ounces) | |
| Grapefruit, large | 1/2 (11 ounces) | |
| Grapes, small | 17 (3 ounces) | |
| Kiwi | 1 (3 1/2 ounces) | |
| Mango, cubed | 1/2 cup | |
| Nectarine, small | 1 (5 ounces) | |
| Orange, small | 1 (6 1/2 ounces) | |
| Peach, medium | 1 (6 ounces) | |
| Pear, large | 1/2 (4 ounces) | |
| Pineapple, cubed | 3/4 cup | |
| Plums, small | 2 (5 ounces) | |
| Raspberries | 1 cup | |
| Strawberries | 1 1/4 cup | |
| Tangerines, small | 2 (8 ounces) | |
| Watermelon, cubed | 1 1/4 cup (13 1/2 ounces) | |
| Dried fruit | ||
| Apples | 4 rings | |
| Apricots | 8 halves | |
| Blueberries, cherries, cranberries, mixed fruit | 2 tablespoons | |
| Figs | 1 1/2 | |
| Prunes | 3 | |
| Raisins | 2 tablespoons | |
| Canned fruit, unsweetened | ||
| Applesauce, apricots, cherries, peaches, pears, pineapple, plums | 1/2 cup | |
| Grapefruit, mandarin oranges | 3/4 cup | |
| Fruit juice, unsweetened | ||
| Juice: apple, grapefruit, orange, pineapple | 1/2 cup (4 fluid ounces) | |
| Juice: fruit juice blends of 100 percent juice, grape, prune | 1/3 cup (2.7 fluid ounces) | |
Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.
Remember these guidelines for including fruit in your diabetes diet:
- Eat whole fruit when you can. It has more fiber and is more filling than fruit juice.
- Select canned fruit and fruit juices without added sugar. Look for statements such as "no sugar added," "unsweetened extra-light syrup" or "juice packed" on the label.
- Avoid fruits that are canned or frozen in heavy syrup, even if you rinse off the syrup.
- Drain fruits canned in their own juice. If you drink the drained juice, count it as a separate fruit serving.
- If you weigh fresh fruit, include the skin, core, seeds and rind.
RELATED
- Diabetes diet: Create your healthy-eating plan
- Exchange list: Starches
- Exchange list: Milk and yogurt
- Exchange list: Sweets, desserts and other carbohydrates
- Exchange list: Nonstarchy vegetables
- Exchange list: Meat and meat substitutes
- Exchange list: Fats
- Exchange list: Free foods
- Your diabetes diet: Exchange lists
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