Mayo Clinic Health Manager
Get free personalized health guidance for you and your family.
Get Started
About our e-newsletters
- Free e-newsletters
- Mayo Clinic expertise
- We do not share your e-mail address
Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Exchange list: Fruits
By Mayo Clinic staffOne 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.
